While not ideal, we all have days from time to time when we forget to drink enough (or any) water. While forgetting to hydrate is unlikely to pose serious side effects every once in a while, doing so habitually can lead to big problems. “Hydration is important for a multitude of reasons,” says Craig Cheifetz, MD, FACP. Not getting enough water can take a toll on our organs, with Cheifetz noting that people who are chronically dehydrated are more prone to issues like kidney stones and urinary tract infections. 1
In terms of immediate effects, being dehydrated can raise your heart rate, putting strain on your heart. It can also muddle your thoughts and make you feel fatigued. “We see the extreme examples when somebody unfortunately gets lost, or it hasn’t hydrated enough out in the wilderness, or after extreme exercise. Our body does not function as well, so it impairs cognition and physical function,” explains Cheifetz.
So, if you forgot to drink water today, what can you do tonight to quickly rehydrate? We asked Cheifetz and a registered dietitian to weigh in.
How Much Water Is Enough?
General guidelines suggest drinking about 11.5 cups (2.7 liters) of water per day for women and 15.5 cups (3.7 liters) per day for men. However, how much water you actually need depends on a variety of factors and may even change day-to-day. “There are all kinds of different recommendations out there, and there’s not really an optimal amount of water for everyone,” says Amanda Beaver, RD, adding, “Our water needs are going to vary depending on our exercise levels and factors like how much fiber we’re eating.”
Though Cheifetz does adhere to the USDA guidelines, he explains that not all of that liquid needs to come directly from water. The water in our food counts toward that number, which will ideally equal a bit more than the oft-quoted eight glasses of water a day. So, what should you eat to help stay hydrated? Beaver says that fruits and vegetables are the best sources of water, naming cucumbers, tomatoes, lettuce, grapes, watermelon, celery, bell peppers and oranges as hydration superstars.
“The cool thing about those is [they provide] more slow-release hydration because our body has to digest and break them down to access that water,” she says. She also names liquid foods, like yogurt, soups and smoothies, as excellent choices for people looking to meet some of their hydration needs through diet.
What You Should Do to Hydrate at Night
But what if you’ve powered through the day on protein bars and far too little water? We’ve got good and bad news for you. Habitual water drinkers hold on to hydration better than those who try to game the system by chugging their water, says Cheifetz. “Folks who guzzle their water find themselves in the restroom quicker, and it’s passing through them,” he says.
If you forgot to drink enough water during the day, Beaver recommends slowly sipping water throughout the evening and eating a hydrating dinner, like a soup and salad. It’s also a good idea to avoid beverages that may worsen dehydration, like alcohol. Cheifetz also cautions against consuming caffeinated foods and beverages at dinner, since caffeine is a diuretic.
Thinking about drinking all 11.5 or 15.5 cups between dinner and bedtime? It might not be the best idea. While exceedingly rare, it is possible to overhydrate, leading to dangerously low sodium levels (a condition known as hyponatremia). “What can happen is our electrolytes in our blood get a little too diluted and our body does not like that. It needs this optimal level for things to function properly. So we can have things like dizziness and confusion with overhydration, and it can even be deadly if we really drink too much water,” Beaver warns.
Instead, your best bet is likely to drink some water during the evening and plan for how to set yourself up for success tomorrow. For example, keeping a water bottle next to your car keys might help you remember to bring it with you to work or the gym.
If the issue is less about having water available and more about a lack of motivation to sip on it throughout the day, Beaver recommends finding flavorful, more exciting ways to hydrate. For example, she says sparkling water, either flavored or unflavored, can be a good alternative. Infusing water with lemon, cucumber and mint is another solid option, as it’s inexpensive and free of added sugars.
What About Electrolytes?
You may have a bottle or two of Pedialyte on hand for hangovers or in the event of the stomach flu—but can this electrolyte drink also make up for a day of poor hydration? The short answer: no.
Electrolytes are minerals that help move nutrients in and out of cells and conduct nerve signals throughout the body. They’re also responsible for muscle contractions, and not consuming enough of them can lead to muscle cramps. For this reason, electrolyte powders and drinks are popular among athletes and fitness enthusiasts.
Beaver says that while electrolyte products can be helpful after heavy exercise or for people who are sick, they’re unnecessary, as most people are able to get enough electrolytes in their diet. “We’re gonna get so many electrolytes from our food, and one of the main electrolytes that are often in those products is sodium. Typically, our American diets have adequate amounts of sodium in them. So for some people, [electrolyte powders] are just contributing excess sodium to their diet,” she explains.
Our Expert Take
When it comes to staying hydrated, the best approach is staying on top of your water needs during the day, rather than trying to make up for them at night. As Cheifetz puts it, “People have to take a medicine every day in order to have its effects. Hydration is something we have to do every day, too.”
If you regularly struggle with meeting your hydration needs, you may be surprised by what a difference being properly hydrated can make. “People get used to just feeling a little bit more sub-optimally tired and a little bit more fatigued and maybe a little more headache-prone, and then suddenly, when they improve their hydration status, they realize that it does help them feel better during the day,” says Beaver. “At the end of the day, we all want to have more energy, and we all want to feel better, and being optimally hydrated is one way that we can do that.”
