Hydration:
Water, Healthy Drinks, and Staying Hydrated
Water is essential for life. Your body needs water to regulate temperature, support normal physical functions, remove waste, and maintain overall health. Staying hydrated is especially important when you are physically active, spending time in hot conditions, or experiencing illness that causes fluid loss.
Evidence-Based
Hydration Science
At TheBrightPath Foundation, hydration is part of Live—helping you build simple, sustainable habits that support your health and your ability to move, learn, and live well.
info Important
This information is for education and general wellness. Your individual fluid needs may vary based on your health, activity level, environment, age, medications, and other factors. If you have a medical condition that affects fluid intake, follow your healthcare professional's advice.
Why Does Hydration Matter?
Your body depends on water to function properly.
health_and_safety Water helps your body:
- check_circle Maintain a normal body temperature
- check_circle Lubricate and cushion your joints
- check_circle Protect the spinal cord and other sensitive tissues
- check_circle Remove waste through urination, perspiration, and bowel movements
- check_circle Support normal physical and mental functioning
psychology Getting enough water can help prevent dehydration
Dehydration can contribute to problems such as unclear thinking, changes in mood, overheating, constipation, and kidney stones.
The BrightPath Message
Hydration is not just about drinking when you're thirsty. It's about giving your body the fluid it needs to function well throughout the day.
What Happens When You Become Dehydrated?
Dehydration occurs when your body loses more fluid than it takes in.
Fluid can be lost through:
warning When dehydration develops
Your body may have difficulty maintaining normal functions. You may experience:
When Does Your Body Need More Water?
Your fluid needs are not exactly the same every day. The CDC notes that people may need more water when they are:
In Hot Weather
Hot environments can increase fluid loss through sweating.
Physically Active
Exercise and other physical activity can increase sweating and fluid needs.
Running a Fever
A fever can increase fluid loss.
Experiencing Vomiting or Diarrhea
Vomiting and diarrhea can cause significant fluid loss and increase the risk of dehydration.
How Much Water Do You Need?
There is no single amount of water that is appropriate for every person. Daily water needs vary according to factors such as age, sex, pregnancy status, breastfeeding, physical activity, environment, and individual health circumstances.
lightbulb Remember
Your total daily water intake does not come only from drinking plain water. Other beverages and foods also contribute to your overall fluid intake. Foods with high water content—including many fruits and vegetables—can contribute to your daily fluid intake. Rather than becoming overly focused on one universal number, pay attention to your body's needs and the circumstances that may increase your fluid requirements.
Water: A Simple Healthy Choice
Plain water is one of the easiest ways to stay hydrated. It contains no calories, making it a useful alternative to sugary beverages. Replacing sugary drinks with plain water can reduce calorie intake.
Healthier Beverage Choices
Water does not have to be the only beverage you drink. The CDC identifies several other beverages that can fit into healthy eating patterns.
Low- or No-Calorie Options
- Plain coffee
- Plain tea
- Sparkling water
- Seltzer
- Unsweetened or appropriately flavored water
Nutrient-Rich Beverages
- Milk
- Unsweetened fortified milk alternatives
- Limited amounts of 100% fruit juice
- Low-sodium vegetable juice
swap_horiz A Simple Swap
Small changes can become sustainable habits. Instead of sugary drinks, try:
Hydration and Healthy Beverage Choices
A simple way to think about your beverage choices is:
check_circle Choose more often
- • Water
- • Sparkling water
- • Unsweetened tea
- • Plain coffee
- • Milk or appropriate fortified milk alternatives
remove_moderator Choose thoughtfully
- • 100% fruit juice
- • Low-sodium vegetable juice
- • Sports drinks
- • Diet or sugar-free beverages
warning Limit
- • Regular soda
- • Sweetened fruit drinks
- • Sweetened tea
- • Sweetened coffee
- • Energy drinks
Hydration and Physical Activity
Hydration becomes especially important when you are exercising. Physical activity can increase fluid loss through sweating. Dehydration can also negatively affect athletic performance.
Before Exercise
AAOS provides general guidance of approximately 24 ounces of non-caffeinated fluid about two hours before exercise, followed by an additional 8 ounces of water or a sports drink shortly before exercising.
During Exercise
AAOS recommends taking breaks for approximately 8 ounces of water every 20 minutes during exercise.
Hydration and Heat
Your body uses sweating and evaporation to help regulate its temperature. When you do not have enough fluid, your body may not be able to cool itself as effectively.
- When exercising in heat:
- check Drink fluids regularly.
- check Take appropriate breaks.
- check Avoid pushing through excessive fatigue.
- check Pay attention to how you feel.
- check Move to a cooler environment when necessary.
sports_score Hydration for Your BrightPath Activities
Whether you're participating in brisk walking, cycling, swimming, strength training, Tai Chi, pickleball, or another activity, hydration should be part of your preparation. These activities are already included in BrightPath's Move pathway.
Before you move: Have fluids available and begin your activity appropriately hydrated.
While you move: Drink according to your activity, environment, and individual needs.
After you move: Replace fluids lost during exercise and continue drinking throughout the day.
Build a Hydration Habit
Hydration works best when it becomes part of your normal routine. Try connecting drinking water to habits you already have.
Morning
Drink water when you begin your day.
During work
Keep a bottle or glass within reach.
With meals
Make water your default meal beverage.
Before activity
Prepare your fluids before exercising.
During activity
Take appropriate hydration breaks.
Evening
Keep your daily routine consistent.
A Simple Daily Hydration Checklist
Make hydration easier with these simple steps.
- check_circle Keep a reusable water bottle with you.
- check_circle Choose water with meals.
- check_circle Drink water regularly throughout the day.
- check_circle Choose water instead of sugary drinks when possible.
- check_circle Include water-rich fruits and vegetables in your meals.
- check_circle Prepare fluids before exercising.
- check_circle Drink appropriately during physical activity.
- check_circle Pay extra attention to hydration in hot environments.
- check_circle Replace fluids lost through heavy sweating, vomiting, or diarrhea.
- check_circle Make hydration part of your daily routine.
local_dining Hydrating Through Food
Many foods contain significant amounts of water. Examples include watermelon, melons, oranges, grapefruit, strawberries, cucumbers, tomatoes, lettuce, and soups.
Choose water-rich foods as part of a balanced eating pattern.
nature_people Hydration and Your Environment
You may need more fluids when it's hot, you're exercising, you're sick, or you're spending significant time outdoors.
Listen to your body. Your hydration needs are personal.
A Message From TheBrightPath Foundation
The goal isn't perfection. The goal is consistency. Keeping water accessible makes a healthy choice easier to repeat.
format_quoteHydration is part of Healthy Living.
Evidence & Trusted Sources
The information on this page has been informed by evidence and patient education resources from trusted medical organizations like the CDC and AAOS.
About Sleep
Source: CDC
Provides age-based sleep recommendations and explains why both sufficient duration and good sleep quality are essential to health and emotional well-being.
About Sleep and Your Heart Health
Source: CDC
Explains the relationship between sleep and cardiovascular health and offers practical steps for improving sleep routines.
Medical Disclaimer
TheBrightPath Foundation provides fact-based, evidence-informed educational information from credible organizations and research. This information is intended for educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional for advice about your individual health, risk factors, testing, medications, supplements, or treatment decisions.
