WMS Hydrate and Thrive: Why Water Is the Most Important Nutrient, and How You Can Get Enough

In This Webinar

• Functions of water in the body
• Benefits of water
• Daily fluid requirements
• Best fluids for hydration
• How to increase daily fluids
• Your action plan for fluids

Roles and Benefits of Water

Water is the most critical nutrient. Humans can survive for more than 3 weeks without food, but only 3-4 days without water. You need water for:

• Metabolism
• Thermal control
• Immune function
• Blood volume
• Joint cushioning
• Cognitive function

You lose water through: 

• Sweat
• Skin
• Respiration
• Waste

The body is 60% water!  You can only survive for 3-4 days without water.

Water may help protect against the following. 

• Certain cancers
• Heart health
• Kidney disease
• Kidney stones
• Blood sugar, diabetes risk
• Urinary tract infections
• Lower mortality rates!

Chronic mild dehydration can raise risk for weight gain and low energy

One Way That Water Works - Angiotension II Example

Angiotensin II is an enzyme in your body that works to raise blood pressure. Here’s what happens when you’re mildly dehydrated.

Blood volume decreases, which makes blood pressure decrease.

Your body releases more angiotensin II to try to increase blood pressure. 

Angiotensin II causes:

• Thirst (so you seek water)
• A drive for sodium (such as salty foods)
• Vasoconstriction (blood vessels narrow)
• Water conservation (less sweat and urine production)

Chronic mild dehydration can lead to a higher risk for: 

• High blood pressure due to higher levels of angiotensin II
• Obesity due to a frequent drive for salty foods, such as chips, pretzels, nachos, and fast food
• Diabetes, due to higher blood glucose concentrations and frequent need to use more insulin to lower blood sugar

When you stay hydrated, you’re helping prevent a rise in angiotensin II and these effects!

Daily Requirements for Hydrating Fluids

How much fluid do you need per day? 

64-96 ounces looks like:

.

Low-Calorie Beverages for Daily Fluid Consumption

Plain water or ice water is the gold standard! Unsweetened sparkling water is also great. Try infused water, such as with lemon, lime, herbs, ginger, peach, strawberries, or another fruit. Decaffeinated black coffee or unsweetened tea are low in calories. Low-sodium broth is a savory option.

Some Caloric Beverages Can Add Nutrients

Some beverages have calories, but can add important nutrients. Choose these mindfully and watch portions. 

These can be high in calories, carbohydrates, and sugar. They can contribute to tooth decay and interfere with weight management goals. Here are examples. 

• Sweetened or flavored coffee 
• Sweet tea or boba tea
• Soft drinks
• Sports drinks
• Energy drinks
• Juice drinks, lemonade, fruit punch
• Mixed alcoholic drinks

What About Milk and Coffee?

Milk can be high in calories compared to lower-calorie beverages, but it has important nutrients, including protein and calcium. Studies suggest that it may be neutral or have a positive effect on weight and chronic conditions. 

Coffee has antioxidants and caffeine. Caffeine has some health benefits in moderation, but too much caffeine can be not only risky for physical and mental health, but also dehydrating due to its laxative and diuretic effects. The general recommendation is to stay under 400 mg of caffeine per day (4 small cups of coffee), but ask your healthcare provider for specific recommendations for yourself. 

Ways to Get More Fluids

Here are some strategies for getting more fluids. 

• Log/track it (app, notebook, refrigerator)
• Use a timer or app for reminders or notifications
• Tie drinking water to other actions, like eating meals and snacks or going to the bathroom
• Set out goal amount at beginning of day and finish it by end
• Drink better-tasting drinks or a variety of fluids to make it more interesting

Create Your Hydration Plan

Download your printable worksheet here! www.lark.com/resources/lark-hydration-worksheet

Your New Hydration Plan Step 1: Name Your Goal: For example, my goal is…

• To drink 72 ounces of hydrating fluids per day
• To drink an extra 8 ounces of water before breakfast and before lunch

Set a goal that’s only a small amount more than your usual amount to keep it realistic.

Your New Hydration Plan Step 2: Visualize It What does your goal for fluid consumption look like? For example, my goal is…

• Drink 8 8-ounce cups of water per day. OR
• Drink 4 16-ounce (half-liter) plastic water bottles. OR
• Add 4 8-ounce cups of water per day

Think of your goal in terms of something that you can visualize.

Your New Hydration Plan Step 3: Schedule Hydration

When will you drink your fluids? You can use alarms to drink at certain times of the day, or attach beverage consumption meals or snacks. You can also attach your goal to habits that already exist and that you’re sure to do. Examples include going to the bathroom, self-care (take vitamins, wash face, brush teeth), arrive at your destination, turn on the tv or change the channel, check your email, and sending a text message. 

Your New Hydration Plan Step 4: Create Reminders

Put notes where you’ll see them at times that it makes sense to drink! Sticky notes can go on the fridge or laptop screen. Set phone alarms, or place a pitcher of water on the desk or counter. 

Your New Hydration Plan Step 5: Track and Celebrate! Log water as you drink so it’s easy to track. Track with:

• Water bottles with quantities marked
• Number of cups, water bottles or pitchers
• Sticker chart or tally

Celebrate when you hit your goal. For example,

• Unlock 5 minutes of “you” time.
• Add a coin to a piggy bank for a treat when it’s full
• Tell someone

After this webinar…

1. Track your baseline water and hydrating fluid consumption to get a baseline
2. Identify a way you can add more water to your daily total
3. Implement your new hydration plan

References

Dmitrieva NI, Gagarin A, Liu D, Wu CO, Boehm M. Middle-age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality. EBioMedicine. 2023 Jan;87:104404. doi: 10.1016/j.ebiom.2022.104404. Epub 2023 Jan 2. PMID: 36599719; PMCID: PMC9873684.

https://pmc.ncbi.nlm.nih.gov/articles/PMC7259248/

Dougkas A, Hobbs D. A Review of the Role of Milk and Dairy Products in the Development of Obesity and Cardiometabolic Disease. Curr Dev Nutr. 2020 May 29;4(Suppl 2):1629. doi: 10.1093/cdn/nzaa063_027. PMCID: PMC7259248.

https://pmc.ncbi.nlm.nih.gov/articles/PMC5563313/

Seal AD, Bardis CN, Gavrieli A, Grigorakis P, Adams JD, Arnaoutis G, Yannakoulia M, Kavouras SA. Coffee with High but Not Low Caffeine Content Augments Fluid and Electrolyte Excretion at Rest. Front Nutr. 2017 Aug 18;4:40. doi: 10.3389/fnut.2017.00040. PMID: 28868290; PMCID: PMC5563313.

MOHAMMAD MEHDI FARSHCHI NASR, AMENEH MADJD, HAMID R. FARSHCHI; 586-P: Effects of Replacing Diet Beverages with Water on Sustained Weight Loss and Type 2 Diabetes Remission—An 18-Month Randomized Clinical Trial. Diabetes 20 June 2025; 74 (Supplement_1): 586–P. https://doi.org/10.2337/db25-586-P

Bracamontes-Castelo G, Bacardí-Gascón M, Jiménez Cruz A. Effect of water consumption on weight loss: a systematic review. Nutr Hosp. 2019 Dec 26;36(6):1424-1429. English. doi: 10.20960/nh.02746. PMID: 31657610.

https://pubmed.ncbi.nlm.nih.gov/31657610/

Jeong JN. Effect of Pre-meal Water Consumption on Energy Intake and Satiety in Non-obese Young Adults. Clin Nutr Res. 2018 Oct;7(4):291-296. doi: 10.7762/cnr.2018.7.4.291. Epub 2018 Oct 31. PMID: 30406058; PMCID: PMC6209729.

https://pmc.ncbi.nlm.nih.gov/articles/PMC6209729/

‍

‍