According to Texas Health and Human Services, “Hydration is the replacement of body fluids lost through sweating, exhaling, and eliminating waste.” Good hydration is important for maintaining overall health, as it helps regulate body temperature, transport nutrients, and remove waste. The daily amount of water a person needs depends on factors such as age, gender, body weight, physical activity, and environment. Factors such as pregnancy, breastfeeding, illness, and certain medications can also affect an individual's fluid needs. It is important to listen to your body and drink enough water to stay adequately hydrated, but please ask us if you have any questions or complications. 

Proper hydration is essential for maintaining the balance of fluids in the body and it affects every system and organ. Staying hydrated is crucial for physical performance, cognitive function, and overall health. Here’s a list of some components to consider when thinking about proper hydration. 

  • Adequate water intake: The most significant component of proper hydration is ensuring adequate water intake. (Keep reading for an average but flexible amount that each person might need)

  • Electrolytes: Electrolytes, such as sodium, potassium, and magnesium, are essential for maintaining fluid balance in the body. Electrolytes help regulate fluid balance, muscle and nerve function, and blood pressure.

  • Food: Eating a diet rich in fruits and vegetables can help to maintain proper hydration as they contain high levels of water and electrolytes.

  • Hydrating beverages: In addition to water, hydrating beverages such as coconut water, sports drinks, and herbal teas may help to maintain proper hydration.

Just like with most aspects of health and wellness, the hydration needs of individuals can vary depending on factors such as age, gender, body weight, physical activity level, and climate. As a result, it is important to individualize the hydration process to ensure the best overall health. 

  • Age: Older adults may have a decreased thirst mechanism, making it essential for them to be proactive in maintaining proper hydration.

  • Gender: The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
  • About 15.5 cups (3.7 liters) of fluids a day for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

  • Body weight: A person's body weight can affect their hydration needs. Those with a higher body weight require more water to maintain proper hydration.

  • Physical activity level: Physically active individuals have a higher water requirement compared to sedentary individuals.

  • Climate: The climate can impact a person's hydration needs. In hot and humid weather, more water is required to compensate for the loss of fluids through sweating.

You can use some of this information to make decisions about the best ways for you to stay adequately hydrated, but please use us as a resource if you have any questions or concerns!


If you have a hard time staying hydrated, try these tricks:

  1. Drink a glass of water first thing in the morning. This gets your metabolism running and gives you an energy boost.
  2. Invest in a fun or fancy water bottle. A good water bottle can serve as a visual reminder to drink more water throughout the day.
  3. Use alarms or notifications to your advantage. Set alarms or notifications on your smart devices as reminders throughout the day.
  4. Drink a glass of water before each meal. It will help you stay hydrated, help your body digest food better and help you feel full faster.
  5. Add calorie-free flavoring. Try fruit or vegetable infusions in your water to make it more appealing. Prepare a jug in the refrigerator to infuse overnight to make filling your water bottle in the morning easier.
  6. Check the color of your urine. Some people check the color of their urine throughout the day to ensure it is clear or light-colored. Dark yellow urine may be a sign of dehydration for some
  7. Swap high sugar drinks for sparkling water or seltzer. Not only will you cut back on unnecessary sugar, but you'll be adding to your water intake.

Peak Performance Care

in Sonora CA

13949 Mono Way

PO Box 4143

Sonora, CA 95370


(209) 532 1288

Fax: (209) 230 9529

Monday/Wednesday: 8am-5:30pm

Tuesday/Thursday: 6am-5pm

Friday: 6am-2pm

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