JUNE 25, 2025 – Health experts are reiterating the importance of adequate daily water intake for overall well-being, highlighting its numerous benefits and offering practical tips for staying hydrated.
“Water is absolutely essential for virtually every bodily function,” explains U.S. Army Cpt. Rebecca Paquette, a registered dietitian from Munson Army Health Center, Fort Leavenworth, Kansas. “From regulating temperature to lubricating joints, water plays a crucial role in keeping us healthy and functioning at our best.”
Dehydration is a medical condition that can lead to a host of unpleasant and even serious consequences, including:
- Difficulty thinking clearly and focusing.
- Increased irritability and changes in emotional state.
- Inability to regulate body temperature effectively.
- Digestive issues, like constipation, due to lack of lubrication.
- Increased risk of developing painful kidney stones.
The recommended daily water intake varies depending on individual factors such as age, sex, pregnancy status, activity level, and breastfeeding status.
Paquette said that in general, the standard water recommendation is half your body weight in ounces of water per day.
For example, an individual who weighs 150 pounds should aim for 75 ounces of water per day.
When doing physical activity in high heat conditions, drink 1 cup. (8 oz.) every 15-20 minutes.
“Electrolyte replacement solutions are only necessary if it has been a few hours since eating any foods or beverages with salt,” said Paquette, “Prioritize plain water when rehydrating, especially if you feel the onset of cramps.”
While water should be the primary source of hydration, other beverages, like black coffee, unsweet tea, zero sugar alternatives for sodas and sports drinks, and fruit juices that are 50% water with no added sugar can contribute to a healthy diet.
Some sugar-sweetened beverages are okay when doing long distance running or similar activities to maintain energy and performance.
Paquette cautions against excessive consumption of sugary drinks such as sodas, fruit drinks, sports drinks, and sweetened beverages. These beverages are often high in calories and low in nutritional value. Similarly, energy drinks can contain high levels of caffeine and other stimulants, posing potential health risks, especially for young people.
“Prioritizing water intake is a simple yet powerful step towards improving your overall health and well-being. By making water a regular part of your daily routine and being mindful of other beverage choices, you can ensure your body stays hydrated and functions optimally,” said Paquette.
Story by Maria Christina Yager
Munson Army Health Center Public Affairs