The Sisterly Talk “Women’s Wellness Hub”

Hydration and Health: The Importance of Drinking Enough Water

July 2, 2023
Did you know that by the time you feel thirsty, your body is already dehydrated? Or that chronic dehydration could be the hidden culprit behind that persistent afternoon fatigue or those headaches you’ve been experiencing? Eye-opening, isn’t it?

Water is the silent hero of our bodies, quietly enabling countless crucial functions from nutrient transportation and temperature regulation to waste elimination. Yet, despite its undeniable importance, many of us fall short of meeting our daily hydration needs.

In a world where caffeinated beverages and sugary drinks often take precedence, water’s role in our overall well-being tends to be overlooked. And the consequences aren’t small. Dehydration can affect our physical performance, cognitive function, skin health, and much more.

As women, we navigate hormonal fluctuations, pregnancy, breastfeeding, and menopause – all phases of life where our hydration needs may increase. Understanding the importance of hydration and learning to prioritize it can significantly enhance our health and quality of life.

That’s why this blog post is dedicated to shedding light on the importance of staying hydrated, recognizing signs of dehydration, and providing practical tips to incorporate optimal hydration into your daily routine. It’s time to empower ourselves and make conscious decisions that prioritize our health and wellness. So, let’s dive in and explore the life-enhancing benefits of hydration.

Your Body’s Many Cries for Water
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The Water Secret
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The Role of Water in Our Bodies

To truly appreciate the importance of hydration, let’s dive into the key roles that water plays in our bodies.

Vital Functions of Water

  1. Nutrient Transportation – Every cell in our body relies on nutrients to function, and water serves as the primary vehicle for delivering these nutrients. It’s like our body’s very own delivery service, ensuring that essential vitamins, minerals, and glucose reach their destination.
  1. Temperature Regulation – Ever wondered why we sweat when we exercise or when it’s hot? This is our body’s ingenious way of cooling down, thanks to water. As sweat evaporates from our skin, it helps to lower our body temperature, keeping us from overheating.
  1. Waste Elimination – Water plays a crucial role in flushing out waste products from our bodies. It aids in digestion, helps our kidneys filter out toxins, and keeps our bowel movements regular. In essence, water keeps our internal environment clean and healthy.

Water’s Impact on Skin Health
Our skin, the body’s largest organ, is also significantly affected by our hydration levels. Well-hydrated skin is more plump, elastic, and resilient. It’s better equipped to fend off irritants and less prone to wrinkling and dryness. So, drinking enough water can help you maintain a youthful glow!

Water and Mental Health/Cognitive Function

Finally, let’s not overlook the profound impact of hydration on our brain function. Our brains are about 75% water, after all. Dehydration can impair our attention span, memory, and motor skills. It can also trigger mood swings and aggravate feelings of stress and anxiety.

On the other hand, staying sufficiently hydrated helps us stay sharp, focused, and better equipped to handle daily challenges. Indeed, maintaining optimal hydration is as much about supporting our mental health as it is about physical well-being.

Understanding these crucial roles of water gives us a new perspective on why meeting our daily hydration needs should be a priority. Let’s explore how much water we need to function optimally in the next section.

How Much Water Should Women Consume?

Now that we know the critical roles water plays in our bodies, let’s address the question: how much water should we, as women, be consuming?

Factors Affecting Individual Hydration Needs

  1. Age – As we age, our sense of thirst may diminish, and our bodies may not retain water as efficiently. This means that older women may need to be more mindful about their water intake. According to the National Institute on Aging, seniors are more prone to dehydration because our sense of thirst lessens as we get older (National Institute on Aging, n.d.).
  1. Activity Level – If you’re active or engage in regular exercise, you’ll need more water to replace the fluids lost through sweat. The American Council on Exercise has guidelines suggesting additional water intake before, during, and after exercise (American Council on Exercise, 2013).
  1. Climate – Living in a hot or dry climate increases your water loss through sweat, and you’ll need to consume more water to stay hydrated. The World Health Organization (WHO) highlights that those living in warmer climates have higher water requirements (WHO, 2005).
  1. Health Conditions – Certain health conditions, such as diabetes or kidney disease, may increase your need for water. The Mayo Clinic outlines that illnesses with symptoms such as fever, vomiting, and diarrhea can lead to increased water loss (Mayo Clinic, 2020).
  1. Pregnancy and Breastfeeding – If you’re pregnant or breastfeeding, your body’s water requirements increase to support the growth of your baby and the production of breast milk. The National Academy of Sciences suggests that pregnant and breastfeeding women require more fluids, advising intakes of 3.0 and 3.8 litres per day, respectively (National Academy of Sciences, 2005).

General Guidelines for Daily Water Intake

While the specific amount can vary, a general guideline is that women should aim for about 2.7 litres (or about 9 cups) of total water each day. This includes all beverages and food. About 20% of our daily fluid intake typically comes from food, especially fruits and vegetables with high water content (Institute of Medicine, 2004).

Importance of Listening to Your Body’s Thirst Signals

While these guidelines provide a useful starting point, it’s also essential to listen to your body’s signals. Thirst is your body’s way of telling you it needs more water. However, as we mentioned earlier, by the time you feel thirsty, you may already be slightly dehydrated. So, make a habit of sipping water throughout the day, even if you don’t feel particularly thirsty. A study in Physiology & Behavior points out that even mild dehydration can impair cognitive performance and mood (Armstrong et al., 2012).

Keep reading as we explore the signs of dehydration and practical tips for enhancing your hydration in the upcoming sections.

Recognizing the Signs of Dehydration

In order to maintain optimal hydration, it’s crucial to recognize the signs of dehydration. These can range from subtle changes to more severe symptoms.

Early Symptoms of Dehydration

  1. Thirst – One of the first signs of dehydration is thirst. However, as we grow older, our body’s ability to signal thirst diminishes, making older adults more prone to dehydration (Phillips, P.A., et al., 1984). Therefore, it’s essential to drink water regularly throughout the day, not just when you’re thirsty.
  1. Dry Mouth and Skin – Dehydration often leads to a dry mouth and reduced saliva production, which can lead to bad breath and even tooth decay over time (British Dental Journal, 2005). Your skin may also become dry and less elastic. A quick way to check skin elasticity, or turgor, is by pinching the skin on the back of your hand. If it takes a while to return to its normal position, you might be dehydrated (Mayo Clinic, n.d.).
  1. Fatigue – Dehydration can make you feel tired or sleepy, even after a full night’s rest. This happens because your body needs water to produce energy, and dehydration can slow down enzymatic activity that produces energy in your body (Pross, N., et al., 2013).

Advanced Symptoms of Dehydration

Dehydration can quickly escalate if not addressed:

  1. Dizziness – Severe dehydration can lead to orthostatic hypotension, a form of low blood pressure that makes you feel faint or dizzy when you stand up too quickly (Mayo Clinic, 2020).
  1. Rapid Heartbeat – Dehydration decreases your blood volume, making your heart work harder to pump blood and deliver oxygen to your cells. This can result in a rapid, weak pulse (American Heart Association, n.d.).
  1. Sunken Eyes – Chronic dehydration can cause your eyes to appear sunken or dry, as your body diverts fluids from less vital areas to crucial organs like your heart and brain.

Long-Term Consequences of Chronic Dehydration
Chronic dehydration, if not addressed, can have significant implications for your health:

  1. Urinary and Kidney Problems – Chronic dehydration can lead to urinary tract infections, kidney stones, and even kidney failure over time (American Kidney Fund, n.d.).
  1. Digestive Disorders – Dehydration can lead to digestive problems such as constipation and an overly acidic stomach, which increases your risk of heartburn and stomach ulcers (Popkin, B.M., et al., 2010).
  1. Cognitive Impairment – Chronic mild dehydration can affect your brain’s structure and function. It can impair your mood, memory, and brain performance (Benton, D., 2011).

Remember, prevention is better than cure. Recognizing the signs of dehydration is the first step toward preventing it. Stay tuned for practical tips on how to stay well-hydrated.

If you’re experiencing any of the advanced symptoms of dehydration, it’s important to seek medical attention immediately. Staying well-hydrated is not just about quenching your thirst, it’s about maintaining the balance of fluids in your body for optimal health. Up next, we’ll be sharing practical tips on how you can enhance your hydration routine.

Tips for Staying Hydrated

Knowing the importance of staying hydrated is just the beginning. The real challenge lies in implementing this knowledge into your daily routine. Here are some practical tips to help you stay well-hydrated throughout the day.

Making Water Consumption a Habit

  1. Carrying a Reusable Water Bottle – Investing in a high-quality, reusable water bottle can make a significant difference. Opt for an insulated bottle to keep your water cool throughout the day. If you’re at a desk most of the day, keep the bottle within sight as a visual reminder to take a sip regularly.
  1. Setting Reminders or Using Apps to Track Intake – There are many innovative ways to remember to drink water. You could set reminders using your phone, smartwatch, or even your computer. If you’re tech-savvy, you might consider using hydration-tracking apps. These apps can be customized according to your individual needs and lifestyle. For instance, ‘My Water Balance’ allows you to log different types of drinks and adjusts your recommended water intake accordingly.

Flavoring Water for Increased Enjoyment

If you’re not a fan of plain water, don’t worry. There are plenty of ways to add flavor without adding unnecessary calories or sugar:

  1. Infusing with Fruits, Vegetables, and Herbs – Infused water can be a refreshing alternative to sugary drinks. Experiment with different combinations to find your favorite. Try frozen berries for a chilled drink, or add warming spices like cinnamon or star anise in cooler months. You can prepare a big pitcher at night and have it ready to enjoy the next day.
  1. Drinking Herbal Teas or Flavored Seltzers – Herbal teas offer a range of flavors and potential health benefits, from the calming properties of chamomile to the digestive benefits of peppermint. Flavored seltzers can also satisfy your need for a fizzy drink without the sugar of conventional sodas. Just be sure to check the label to avoid artificial sweeteners.

Hydrating Through Food

About 20% of our daily water intake comes from food, so it’s worth incorporating more hydrating foods into your diet:

  1. Consuming Water-Rich Fruits and Vegetables – Including water-rich fruits and vegetables in your diet can significantly contribute to your hydration. For example, watermelon is 92% water and also provides a good source of vitamin C. Other hydrating fruits and vegetables include oranges, grapefruits, bell peppers, and lettuce.
  1. Incorporating Soups and Smoothies into Your Diet – Soups and smoothies can be hydrating and nutritious. They’re also a great way to incorporate more fruits, vegetables, and even water into your diet. For instance, a smoothie made with coconut water, spinach, and pineapple can be a hydrating start to your day.

Staying hydrated is a journey, and it’s about making small changes that add up over time. Remember to listen to your body and adjust your hydration habits accordingly. If you’re feeling thirsty, it’s your body’s way of saying it needs more water. So drink up and stay hydrated!

Special Considerations for Women

As women, our bodies undergo unique physiological processes, such as menstruation, that can affect our hydration needs. Let’s explore some special considerations for hydration in women.

Hydration during Menstruation

A woman’s menstrual cycle can significantly affect hydration status.

  1. Alleviating Bloating – Women often experience bloating and water retention in the days leading up to their period due to hormonal fluctuations. While it might seem like drinking water would worsen bloating, the opposite is true. When the body is dehydrated, it tends to hold onto water as a survival mechanism, exacerbating feelings of bloating. Drinking plenty of water signals your body that it’s consistently receiving a water supply, thus helping it release stored water along with salts and other toxins.
  1. Reducing Cramping – Menstrual cramps are caused by the contraction of the uterus. When you’re dehydrated, these muscle contractions can become more painful. Drinking water can help muscles function properly, potentially reducing the intensity and duration of cramps.

Managing Water Retention and Bloating

Water retention, while common during the menstrual cycle, can also occur due to diet and lifestyle factors.

  1. Drink More Water – Regular and adequate water consumption helps maintain a healthy electrolyte balance in your body, reducing unnecessary water retention. Also, staying hydrated promotes kidney function, allowing your body to expel excess sodium and water.
  1. Limit Salt Intake – Sodium can encourage water retention, especially when consumed in large quantities. A diet high in processed and fast foods can easily exceed the recommended daily sodium intake. Opt for whole, fresh foods when possible, and check nutrition labels to monitor your sodium intake.

Supporting Hormonal Balance through Adequate Hydration

Hydration plays a crucial role in hormonal balance, which has a broader impact on health, mood, and even weight management.

  1. Aids in Hormone Production – Hormones are produced in various glands around the body, and these processes rely on adequate hydration. For example, the pituitary gland, which is pivotal in regulating bodily functions, is mostly made up of water. When you’re dehydrated, these glands can’t produce hormones efficiently, potentially leading to imbalances.
  1. Supports Detoxification – Proper hydration aids in detoxification processes in the liver, where excess hormones are broken down and excreted. If you’re dehydrated, these processes can slow down, leading to a buildup of hormones in your system, which can further impair hormonal imbalances.

Understanding these unique considerations can help women tailor their hydration habits to support their overall well-being better. Listening to your body’s signals, such as thirst and changes in urine color, can help guide your hydration practices. Remember, while water is essential, it’s also crucial to maintain a balanced diet and lifestyle for optimal health.

Supporting Books

Water is life. This simple truth highlights the importance of proper hydration for our health and wellbeing. Yet, many of us are not fully aware of the crucial role that water plays in our bodies, and how our hydration levels can impact everything from our energy levels to the health of our skin. This is particularly true for women, who face unique health challenges and needs throughout their lives.

In this section, we dive into the insights from three groundbreaking books:

Your Body’s Many Cries for Water” by Dr. F. Batmanghelidj

The Water Secret” by Dr. Howard Murad

Quench” by Dr. Dana Cohen and Gina Bria

Each of these authors offers a unique perspective on the importance of hydration, and together, they provide a comprehensive guide to understanding and achieving optimal hydration.

Whether you’re looking to boost your energy, improve your skin, manage your weight, or simply feel healthier overall, these books have the answer. Below we will outline the key tips to help you stay hydrated.

Importance of hydration: All three books emphasize the crucial role that water plays in our bodies. Water is necessary for nearly every bodily function, including digestion, nutrient absorption, temperature regulation, and supporting the immune system (Batmanghelidj). A lack of adequate water can lead to a variety of health issues, from fatigue and headaches to more serious conditions.

Cellular hydration: Both Dr. Murad and the authors of “Quench” focus on the importance of hydration at the cellular level. Dr. Murad introduces the concept of “cellular water principle,” emphasizing the importance of maintaining strong, healthy cells that can retain water effectively. Dr. Cohen and Bria introduce “microhydration,” suggesting that certain foods, movements, and lifestyle changes can hydrate our bodies more effectively than water alone.

Hydration and aging: As women age, hormonal changes can impact the body’s hydration levels. Dr. Murad, in particular, focuses on the role of hydration in skin health and the aging process. Maintaining proper hydration can help keep skin looking youthful and healthy.

Hydration from foods: Dr. Murad and the authors of “Quench” both suggest that consuming water-dense fruits and vegetables can be a more effective way to hydrate than drinking water alone. This is because the water in these foods is “structured” or “cellular” and is more readily absorbed and utilized by our cells.

Weight management and overall health: Proper hydration can aid in weight management, a concern for many women. When we’re dehydrated, we may misinterpret our body’s thirst signals as hunger, leading to overeating (Batmanghelidj). Moreover, Cohen and Bria suggest that their method of hydration can help address common health issues such as fatigue and various chronic diseases.

Overall, while the importance of proper hydration is clear, the best methods to achieve it can vary. These three books offer different perspectives, and what works best may depend on individual needs and circumstances. As always, it’s important to consult with healthcare professionals when making significant changes to your diet or lifestyle.

To Wrap up

Hydration plays an incredibly vital role in our overall health and well-being, and for us women, this is no different. From supporting our day-to-day bodily functions and maintaining our skin health to playing a crucial part in our unique physiological processes like menstruation and hormonal balance, water is truly indispensable. 

Remember, while the general guideline is to aim for about eight 8-ounce glasses of water a day, your individual needs may vary based on various factors such as age, activity level, climate, and health conditions. It’s essential to tune into your body’s signals and adjust accordingly. 

Staying sufficiently hydrated is an act of self-care. It’s a commitment to nourishing your body and prioritizing your health. It may seem simple, but it’s an everyday habit that can significantly improve your quality of life. So, make it a goal to fill up that water bottle, try a new fruit-infused water recipe, or download a hydration-tracking app.

But remember, you’re not on this journey alone. We’re here to support each other. If you have a personal experience, a tip, or even a favorite water-rich recipe you’d like to share, please do. Let’s inspire and encourage each other to stay hydrated and healthy. 

After all, we’re not just sustaining our bodies; we’re fueling our lives. So, let’s make every sip count!


Disclaimer: The information provided in this blog post is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare professional with any questions you may have regarding your hormonal health or any medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this blog post. The author and publisher of this blog post are not responsible or liable for any actions taken as a result of reading the information provided herein. Reliance on any information provided in this blog post is solely at your own risk.


  1. Mayo Clinic. (2019). Estrogen: Functions, uses, and imbalances. Retrieved from
  2. Harvard Health Publishing. (2020). Understanding Progesterone. Retrieved from
  3. Healthline. (2019). Testosterone in Women: Functions, Low Levels, and Causes. Retrieved from
  4. Office on Women’s Health. (2019). Polycystic ovary syndrome. Retrieved from
  5. American Psychological Association. (n.d.). Premenstrual Syndrome (PMS) and Premenstrual Dysphoric Disorder (PMDD). Retrieved from
  6. North American Menopause Society. (n.d.). Menopause 101: A primer for the perimenopausal. Retrieved from
  7. Healthline. (2018). 12 Natural Ways to Balance Your Hormones. Retrieved from
  8. Cleveland Clinic. (2017). 5 Surprising Ways Exercise Affects Hormones. Retrieved from
  9. American Institute of Stress. (n.d.). Stress Effects. Retrieved from
  10. National Sleep Foundation. (n.d.). How Much Sleep Do We Really Need? Retrieved from
  11. Hormone Health Network. (n.d.). What Do Hormones Do? Retrieved from
  12. Healthline. (2017). The Effects of Hormones on Women’s Health. Retrieved from

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