What Are the Benefits of Drinking More Water?
Why Hydration Becomes Even More Important as We Get Older
HEALTH
Coach Marcus Jones
8/15/202611 min read
What Are the Benefits of Drinking More Water?
Why Hydration Becomes Even More Important as We Get Older
By Coach Marcus Jones
Water may be the most overlooked part of a healthy lifestyle.
We talk about protein.
Supplements.
Exercise.
Vitamins.
Weight loss.
Sleep.
But sometimes we forget about one of the most basic things our bodies need every single day:
WATER.
Your body depends on water to function.
Your brain needs it.
Your muscles need it.
Your kidneys need it.
Your digestive system needs it.
Your cardiovascular system needs it.
Even your ability to regulate body temperature depends heavily on adequate hydration.
And as we get older, paying attention to hydration may become even more important.
Here's something else I want to make clear from the beginning:
You don't necessarily need to walk around carrying a gallon jug everywhere you go.
More isn't always better.
The goal isn't drinking the most water.
The goal is:
STAYING ADEQUATELY HYDRATED.
Today we're going to talk about what water actually does for your body, why dehydration can become a bigger concern as we age, and some simple ways to make hydration part of your daily routine.
IN THIS ARTICLE
Why your body needs water
What happens when you become dehydrated
Why hydration matters after 50
Water and physical performance
Water and brain function
Water and digestion
Water and kidney health
Water and weight management
How much fluid you actually need
Whether coffee counts toward hydration
How to tell if you're drinking enough
Why drinking too much water can also be dangerous
Simple hydration strategies
QUICK ANSWER: WHAT ARE THE BENEFITS OF DRINKING ENOUGH WATER?
Adequate hydration helps your body regulate temperature, maintain normal circulation, transport nutrients, remove waste, lubricate joints, support digestion, protect tissues, and maintain normal physical and cognitive performance.
Water needs vary according to body size, activity, climate, diet, health conditions, medications, pregnancy, and other factors.
The goal isn't necessarily to drink more water than everyone else.
It's to consistently consume enough fluids to replace what your body loses.
YOUR BODY IS MOSTLY WATER
Water isn't simply something passing through your body.
It's part of your body.
Water makes up a substantial percentage of human body weight, although the exact percentage varies with:
Age.
Sex.
Body composition.
And other factors.
Water is found throughout:
Blood.
Muscle.
Organs.
Cells.
And tissues.
Your body constantly loses water through:
Urination.
Sweating.
Breathing.
Bowel movements.
That water has to be replaced.
Fortunately, your body has sophisticated systems involving thirst, hormones, and the kidneys that help regulate fluid balance.
But those systems aren't perfect.
And they can change as we age.
WHY HYDRATION MATTERS MORE AFTER 50
This is especially important for our Healthy Aging After 50 series.
As people get older, several physiological changes may increase the risk of dehydration.
Older adults can experience a reduced sensation of thirst.
Kidney function and the body's ability to conserve water may also change with age.
Some medications can increase fluid loss.
Health conditions can influence hydration requirements.
Mobility issues may even cause some older adults to intentionally drink less because they don't want to make frequent trips to the bathroom.
All of these factors can make dehydration easier to develop.
That's why I don't always recommend waiting until you're extremely thirsty before drinking.
Develop a hydration routine.
BENEFIT #1: WATER HELPS REGULATE BODY TEMPERATURE
Have you ever wondered why you sweat during exercise?
It's your body's cooling system.
When your internal temperature rises, your body produces sweat.
As that moisture evaporates from your skin, it helps release heat.
But sweating also causes you to lose:
Water.
And electrolytes.
If you don't replace enough fluid, your ability to regulate body temperature can become compromised.
This becomes particularly important during:
Exercise.
Hot weather.
Outdoor activities.
Illness.
And prolonged physical activity.
Hydration isn't just about feeling less thirsty.
It's part of your body's temperature-control system.
BENEFIT #2: HYDRATION SUPPORTS PHYSICAL PERFORMANCE
Even modest dehydration can make exercise feel harder.
You may notice:
Fatigue.
Reduced endurance.
Higher perceived effort.
Difficulty concentrating.
Reduced physical performance.
This becomes especially relevant after 50 because maintaining physical activity is one of the most important things we can do for healthy aging.
I want to keep:
Walking.
Lifting.
Training.
Moving.
Traveling.
Living independently.
And enjoying life.
Water isn't going to build muscle for you.
But being adequately hydrated helps create an environment where your body can perform the work you're asking it to do.
BENEFIT #3: WATER SUPPORTS YOUR BRAIN
Your brain depends on proper fluid balance too.
Research suggests that dehydration can affect aspects of:
Attention.
Mood.
Concentration.
Memory.
And perceived fatigue.
The effects vary depending on the severity of dehydration and the individual.
But think about how easy this is to overlook.
You're tired.
You can't concentrate.
You feel sluggish.
You assume you need another cup of coffee.
Sometimes you may simply need fluids.
That doesn't mean dehydration explains every headache or every bad mood.
It doesn't.
But hydration is one of the simplest things to check.
BENEFIT #4: WATER SUPPORTS DIGESTION
Water plays an important role throughout the digestive process.
It helps:
Break down food.
Move material through the digestive tract.
Support normal stool consistency.
And work alongside dietary fiber.
This is important because people sometimes increase fiber without increasing fluids.
Then they wonder why they're uncomfortable.
Fiber and fluid work together.
If you're increasing:
Vegetables.
Whole grains.
Beans.
Seeds.
Or fiber supplements...
pay attention to hydration too.
BENEFIT #5: HYDRATION CAN HELP PREVENT CONSTIPATION
Constipation becomes more common with age.
Many factors can contribute, including:
Low fiber intake.
Reduced physical activity.
Medications.
Medical conditions.
Changes in routine.
And inadequate fluid intake.
For someone who is underhydrated, increasing fluid intake may help improve bowel function.
But water isn't a universal cure for constipation.
If you're already adequately hydrated, simply drinking enormous quantities of additional water may not solve the problem.
Persistent or unexplained changes in bowel habits should be discussed with a healthcare professional.
BENEFIT #6: WATER SUPPORTS KIDNEY FUNCTION
Your kidneys are incredible organs.
Every day they filter your blood and help regulate:
Fluid balance.
Electrolytes.
Acid-base balance.
And waste removal.
Water helps the kidneys perform these normal functions.
Adequate fluid intake can also reduce the risk of certain kidney stones, particularly in people prone to developing them.
One of the most established dietary strategies for kidney-stone prevention is increasing fluid intake enough to increase urine volume.
But people with kidney disease may sometimes require individualized fluid recommendations.
That's why more water isn't always better for everyone.
BENEFIT #7: WATER MAY SUPPORT WEIGHT MANAGEMENT
This is another area where we need to separate reality from hype.
Does water burn body fat?
No.
But water can support weight-management strategies.
One of the simplest ways is by replacing calorie-containing beverages.
Think about it.
If you regularly drink:
Soda.
Sweet tea.
Juice.
Sugary coffee drinks.
Energy drinks.
Replacing some of those beverages with water can substantially reduce calorie intake over time.
That's not because water has magical fat-burning properties.
It's because:
WATER HAS ZERO CALORIES.
CAN DRINKING WATER BEFORE A MEAL HELP?
Some studies have examined drinking water before meals as a weight-management strategy.
Results suggest that pre-meal water may help some adults reduce food intake or support modest weight loss when combined with an appropriate diet.
But again:
It's a tool.
Not magic.
Water isn't going to compensate for consistently consuming more calories than your body needs.
WATER HELPS YOUR JOINTS—BUT LET'S BE ACCURATE
You'll sometimes hear:
"Drink water to lubricate your joints."
There's some truth behind the idea, but it's often oversimplified.
Cartilage contains a large amount of water, and normal body fluids are important for healthy tissues and joint function.
But drinking extra water doesn't directly pour lubrication into an arthritic knee.
Joint health depends on many factors:
Body weight.
Muscle strength.
Physical activity.
Previous injuries.
Genetics.
Inflammatory conditions.
Age.
And overall health.
Hydration supports normal physiology.
It's not a treatment for arthritis.
HOW MUCH WATER DO YOU ACTUALLY NEED?
Here comes one of the biggest questions.
"HOW MUCH WATER SHOULD I DRINK EVERY DAY?"
You've probably heard:
Eight glasses.
Half your body weight in ounces.
One gallon.
Those rules are easy to remember.
But human hydration isn't one-size-fits-all.
The National Academies established an Adequate Intake for total water of approximately:
MEN
3.7 liters per day
or roughly 125 ounces.
WOMEN
2.7 liters per day
or roughly 91 ounces.
But there's a very important detail.
THAT IS TOTAL WATER FROM ALL SOURCES.
Not just glasses of plain water.
It includes water from:
Drinks.
Food.
Coffee.
Tea.
Milk.
Fruits.
Vegetables.
Soups.
And other foods and beverages.
For many people, approximately 20% of total water intake comes from food.
So don't automatically interpret 125 ounces as:
"I need to drink 125 ounces of plain water."
That's not what the recommendation means.
DO YOU REALLY NEED EIGHT GLASSES OF WATER?
Not necessarily.
The famous "eight 8-ounce glasses" rule equals 64 ounces.
That may work well as a simple target for some people.
But it isn't a universal biological requirement.
Someone who:
Exercises outside in summer...
will likely need more fluid than someone sitting inside in air conditioning.
A 220-pound active man may have different needs than a 120-pound sedentary woman.
Your hydration needs change.
That's why paying attention to your body and circumstances matters.
DOES COFFEE COUNT TOWARD HYDRATION?
Yes.
This surprises people.
Coffee and tea contribute to your daily fluid intake.
Caffeine can have a mild diuretic effect, particularly at higher doses or among people who aren't accustomed to caffeine.
But typical amounts of coffee and tea still provide net fluid.
That doesn't mean I recommend drinking ten cups of coffee instead of water.
Plain water should still be one of your primary beverages.
But your morning coffee doesn't automatically "dehydrate" you.
WHAT ABOUT FRUITS AND VEGETABLES?
Absolutely.
Food can contribute a meaningful amount of water.
Think about:
Watermelon.
Oranges.
Strawberries.
Grapes.
Cucumbers.
Tomatoes.
Lettuce.
Celery.
Soups.
Yogurt.
Eating water-rich foods gives you something else water alone doesn't provide:
Nutrients.
That's another reason I encourage people to eat plenty of fruits and vegetables.
DO YOU NEED ELECTROLYTES?
Sometimes.
Electrolytes include minerals such as:
Sodium.
Potassium.
Chloride.
Magnesium.
They help regulate fluid balance and support nerve and muscle function.
Most people eating a balanced diet and performing normal daily activities don't need an expensive electrolyte drink every time they drink water.
But electrolyte replacement can become more important during:
Long-duration exercise.
Heavy sweating.
Very hot weather.
Certain illnesses involving vomiting or diarrhea.
Some medical circumstances.
Sports drinks and electrolyte products can be useful tools.
They aren't mandatory for every workout.
CAN YOU DRINK TOO MUCH WATER?
Yes.
This doesn't get discussed enough.
More isn't always better.
Drinking extremely large quantities of water in a short period can dilute sodium in the blood.
This condition is called:
HYPONATREMIA.
Severe hyponatremia can be dangerous and potentially life-threatening.
Symptoms can include:
Nausea.
Headache.
Confusion.
Weakness.
Seizures.
And in severe cases, coma.
This is uncommon under ordinary circumstances.
But it's another reason I don't encourage people to compete over who can drink the most water.
Hydration isn't a contest.
WHAT COLOR SHOULD YOUR URINE BE?
Urine color can provide a simple clue about hydration.
Generally, pale-yellow urine often suggests adequate hydration.
Very dark-yellow or amber urine may suggest you need more fluids.
But urine color isn't perfect.
Certain:
Vitamins.
Foods.
Medications.
Medical conditions.
Can change urine color.
Completely clear urine all day isn't necessarily a goal either.
The goal is balance.
SIMPLE SIGNS YOU MAY NEED MORE FLUID
Possible signs of dehydration can include:
Thirst
Dry mouth
Darker urine
Less frequent urination
Fatigue
Headache
Dizziness
Reduced exercise performance
More severe dehydration requires medical attention.
And remember:
These symptoms can have many causes.
Don't automatically assume every symptom means you simply need more water.
MY SIMPLE HYDRATION STRATEGY
I like keeping health simple.
You don't need a complicated hydration spreadsheet.
Try this:
START YOUR DAY WITH WATER
You've gone several hours without drinking while sleeping.
Have some water after waking.
KEEP WATER AVAILABLE
If water is sitting near you, you're more likely to drink it.
DRINK AROUND EXERCISE
Pay attention to fluid before, during, and after workouts, especially when you're sweating heavily.
DRINK WITH MEALS
This creates an easy routine.
EAT WATER-RICH FOODS
Fruits and vegetables contribute to hydration.
PAY ATTENTION TO HEAT
Hot weather increases fluid requirements.
WATCH YOUR URINE COLOR
Use it as one simple clue—not a medical test.
DON'T FORCE EXCESSIVE WATER
Drink consistently without turning hydration into a competition.
WHO SHOULD BE MORE CAREFUL ABOUT FLUID INTAKE?
This is extremely important.
Some people should not dramatically increase water intake without medical guidance.
That may include people with:
Heart failure.
Advanced kidney disease.
Certain liver conditions.
Low blood sodium.
Or other conditions requiring fluid restrictions.
Certain medications can also affect fluid and electrolyte balance.
If your healthcare provider has prescribed a fluid restriction, follow that medical guidance rather than general hydration advice from a blog.
COACH MARCUS TAKEAWAYS
Here's what I want you to remember.
1. Water is essential to virtually every system in your body.
2. Adequate hydration supports physical and cognitive performance.
3. Hydration becomes especially important as we age because thirst perception and fluid regulation can change.
4. Water supports normal digestion and kidney function.
5. Replacing sugary beverages with water can support weight management.
6. You don't necessarily need eight glasses—or a gallon—every day.
7. Total water intake includes beverages and water contained in food.
8. Coffee and tea can contribute to hydration.
9. Electrolyte drinks aren't necessary for every person or every workout.
10. Drinking excessive amounts of water can be dangerous.
MY FINAL THOUGHT
We just spent an entire week discussing:
All interesting topics.
All worth learning about.
But I wanted to end Nutrition & Wellness Week with something much simpler.
WATER.
Sometimes we're so busy looking for the next supplement that we overlook the fundamentals.
Before asking:
"What else should I take?"
Sometimes we should ask:
Am I drinking enough water?
Am I eating enough protein?
Am I exercising?
Am I sleeping?
Am I eating real food?
Am I managing my stress?
Those aren't exciting questions.
But they're powerful ones.
I've learned that healthy aging isn't usually about discovering one secret.
It's about consistently doing simple things that work.
Drink your water.
Move your body.
Build your muscle.
Eat nutritious food.
Protect your sleep.
Take care of your mind.
Stay connected to your faith.
And keep learning.
Do those things consistently and you'll already be ahead of where many people are.
Because getting older is automatic.
Getting better requires intention.
And remember:
DON'T JUST GET OLDER. GET BETTER AT IT.
Faith. Health. Wealth. Build All Three.
— Coach Marcus Jones
MEDICAL AND HYDRATION DISCLAIMER
This article is provided for general educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease or medical condition. Individual fluid and electrolyte requirements vary according to age, body size, activity level, climate, diet, medications, pregnancy, and medical conditions. People with heart failure, kidney disease, liver disease, electrolyte disorders, or conditions requiring fluid restriction should follow individualized guidance from their healthcare provider rather than general hydration recommendations. Seek medical attention for severe dehydration, confusion, persistent dizziness, inability to keep fluids down, or symptoms suggesting an electrolyte imbalance.
SOURCE ANNOTATIONS & FURTHER READING
[Source 1] National Academies of Sciences, Engineering, and Medicine — Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.
The National Academies established Adequate Intake levels for total water of approximately 3.7 liters daily for adult men and 2.7 liters for adult women under typical conditions. Importantly, these amounts include water from both beverages and foods.
[Source 2] Centers for Disease Control and Prevention (CDC) — About Water and Healthier Drinks.
The CDC explains that adequate water intake helps prevent dehydration and supports normal body function. It also notes that individual needs vary and that replacing sugar-sweetened beverages with water can reduce calorie intake.
[Source 3] National Institute on Aging (NIA) — Getting Enough Fluids.
The NIA highlights dehydration as an important concern for older adults because the sensation of thirst can decline with age. It recommends developing regular fluid habits rather than relying exclusively on thirst.
[Source 4] Popkin BM, D'Anci KE, Rosenberg IH. Water, Hydration, and Health. Nutrition Reviews. 2010.
This comprehensive review discusses water's role in human physiology and examines relationships between hydration, physical performance, cognition, gastrointestinal function, kidney function, and health.
[Source 5] EFSA Panel on Dietetic Products, Nutrition, and Allergies. Scientific Opinion on Dietary Reference Values for Water. EFSA Journal. 2010.
The European Food Safety Authority reviewed evidence regarding water requirements and emphasized that needs depend on energy intake, environmental conditions, activity, and other individual factors.
[Source 6] Sawka MN, et al. American College of Sports Medicine Position Stand: Exercise and Fluid Replacement. Medicine & Science in Sports & Exercise.
The ACSM describes how dehydration can impair physical performance and thermoregulation and provides evidence-based guidance for replacing fluids during exercise.
[Source 7] Institute of Medicine / National Academies — Water and Electrolyte Balance.
Scientific guidance emphasizes that both inadequate and excessive water consumption can create health problems. Excessive water intake can cause potentially dangerous dilution of blood sodium known as hyponatremia.
RELATED ARTICLES IN THIS SERIES
Day 15: What Is Black Seed Oil?
Day 16: What Are the Potential Benefits of Black Seed Oil?
Day 17: What Else Are Scientists Studying About Black Seed Oil?
Day 18: What Is Thymoquinone?
Day 19: What Is MCT Oil and How Is It Different From Coconut Oil?
Day 20: What Are Fulvic and Humic Acids?
Day 21: What Are the Benefits of Drinking More Water? — Current Article
WEEK 3 COMPLETE: NUTRITION & WELLNESS
This week we moved from supplements to something even more important:
Understanding what we're putting into our bodies.
Next week, we'll continue building on the same goal:
Living stronger, healthier, and more intentionally after 50.