Living in the dry desert has taught me the importance of staying hydrated. Some days it’s not easy to drink as much water as I need, especially when it’s not hot outside. I start my day with a 16-oz glass of water with lemon juice, vitamin C, a pinch of sea salt, and creatine. I’ll also prepare my 28-oz water bottle with electrolytes to take to the gym.
Hydration is essential for every system in the body. Water makes up about 60% of the human body and plays a vital role in regulating body temperature, maintaining blood volume, supporting digestion, lubricating joints, cushioning organs, and removing waste through urine and sweat. Every cell relies on adequate fluid levels to function efficiently. Even mild dehydration can negatively affect mood, concentration, coordination, and physical performance. I can tell for sure when I’m not well hydrated. At the same time, one can drink too much water. Drinking excessive amounts of water can overwhelm your kidneys and dilute the sodium content of your blood. The condition is sometimes called water intoxication or hyponatremia.
Dehydration occurs when the body loses more fluids than it takes in. Early warning signs include thirst, dry mouth, chapped lips, dark yellow urine, fatigue, headache, dizziness, and muscle cramps. You may also experience reduced endurance during exercise and difficulty focusing. As dehydration progresses, symptoms can include rapid heartbeat, low blood pressure, irritability, confusion, sunken eyes, and little to no sweating. Severe dehydration is a medical emergency and can lead to heat exhaustion, heat stroke, kidney injury, seizures, and organ failure if not treated promptly.
Electrolytes—such as sodium, potassium, magnesium, calcium, and chloride—are essential minerals that help regulate fluid balance inside and outside of cells. They support nerve signaling, muscle contraction (including the heart), and proper cellular hydration. When you sweat heavily, exercise for long periods, spend time in hot climates, or experience illness with vomiting or diarrhea, you lose both water and electrolytes. Simply drinking large amounts of plain water in these situations may not fully restore balance. Replenishing electrolytes through beverages, supplements, or foods like fruits, vegetables, and broths can help prevent cramping, weakness, and dangerous imbalances.
Chronic dehydration can strain the kidneys, increase the risk of kidney stones and urinary tract infections, contribute to constipation, and impair circulation. It can also reduce the body’s ability to regulate temperature, increasing the risk of heat-related illness—especially in older adults, athletes, and those working outdoors.
To stay properly hydrated, drink fluids consistently throughout the day rather than waiting until you feel thirsty. Monitor urine color (pale yellow is ideal), increase intake during physical activity or heat exposure, and include electrolyte support when sweating heavily. Proper hydration supports energy, cognitive function, physical performance, and long-term health.
Pat Garner is a Certified Nutritional Practitioner (CNP)
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