Healthspan: How hydration keeps you healthy

June 4, 2026  — To help you live better and longer, our healthspan initiative offers research-backed insights for healthier living into how you eat, sleep, move and connect with others.

“Being well hydrated is at the top of the list if you want to age well,” according to the Buck Institute’s Jennifer Garrison, Ph.D. This educational piece will focus on the importance of staying hydrated as a way to maintain health and well-being as you age.

The critical importance of hydration
Our bodies are an estimated 60-70% water. A good fraction of this is expelled gradually throughout the day, meaning we must replenish it regularly. And despite the majority of our body weight being water, a study by Sage Open Nursing estimates that 40% of older individuals may be underhydrated.

As we get older, our bodies undergo the following natural changes, which can make staying hydrated more challenging with age:

• Thirst mechanisms decrease: Your drive to drink water goes down as signals from the hypothalamus weaken.
• Muscle mass decreases: Your muscles hold water, so less muscle mass means less capacity for water storage.
• Kidney function declines: As kidneys age, they become less effective at concentrating urine and retaining fluid.

Dehydration: what you need to know
Not only are older adults more susceptible to dehydration than younger people, but those who are over 65 and dehydrated are also at an increased risk for fracture and delirium, according to the Buck Institute. Further research from the National Institute of Health concludes that severe dehydration can lead to confusion, fainting, inability to urinate and rapid heartbeat and breathing.

The long-term effects of not drinking enough water include a higher likelihood of developing chronic diseases such as diabetes and dementia, as well as kidney stones, constipation and decreased cognitive function.

Fluid intake recommendations
Ideal daily water intake depends on several factors, including sex, metabolism, activity level, diet and environmental conditions, which means the amount of water needed per day varies widely from person to person. As a guideline, UCLA Health recommends a target of 9 cups of water per day for women and 13 cups of water per day for men.

Tips for staying hydrated and avoiding dehydration
Try these suggestions for developing healthy drinking habits and staying ahead of dehydration.

1. Tracking intake is key.
   In HumanGood's health and wellness coaching group, participants used a simple notebook and pen to keep track of fluid intake. They found this incredibly helpful, with many noting it as the primary reason they were successful in drinking more water.
    
2. Don’t wait until you feel thirsty.
   The U.S. Centers for Disease Control and Prevention recommends drinking before you feel the sensation of thirst, stating that “by the time you feel thirsty, you are already behind in fluid replacement.” Sip throughout the day at shorter intervals instead of drinking large amounts infrequently.
    
3. Keep a water bottle close at hand.
   Look for opportunities to stay hydrated throughout the day. To inspire more water intake, bring a BPA-free reusable water bottle with you to the gym, to meetings, when you run errands or even when spending time with loved ones. During travel, bring an empty water bottle in your carry-on so you can fill up at a hydration station in the airport.
    
4. Avoid alcohol and soft drinks.
   Alcohol and caffeine inhibit water retention, which increases the risk of dehydration. Limit consumption of caffeinated beverages, such as coffee, energy drinks and soda, and anything especially high in sugar.
    
5. Eat water-rich foods.
   Because many fruits and vegetables are 70-90% water, adding them to your diet can help with hydration. Harvard Medical School provides a research-backed list packed with practical examples, from apples to zucchini.
    
6. Replenish electrolytes after sweating.
   Electrolytes are essential for managing water retention. A healthy diet typically helps maintain electrolyte balance, but it’s a good idea to supplement them after prolonged sweating or exercise. The Cleveland Clinic suggests replenishing with natural plant-based juices, infused waters or homemade electrolyte drinks using coconut water, citrus fruit, ginger, raw honey or a pinch of table salt.

Parting advice
As the weather warms up, take a look at your hydration habits to ensure you’re getting enough fluids. Keep dehydration at bay by keeping track of your water intake and finding ways to drink throughout the day. The National Institute on Aging provides some additional advice in its article, Hot Weather Safety for Older Adults.

Expect more healthspan tips in the months to come!