Just how important is water you ask? VERY IMPORTANT! Your body NEEDS water – it’s a necessity for several functions. The amount of fluid you should be drinking will vary by your body and activity level, but not drinking enough throughout the day can lead to dehydration. 

Instead of focusing on scary stats, here’s the real takeaway: dehydration can sneak up fast, and it affects people differently – especially in heat, during workouts, or when you’re sick.

The Importance of Hydration

Basically, every single cell and tissue inside of your body needs water to function. Water helps your body regulate temperature, transport nutrients, and remove waste.

When you’re hydrated, you may feel more energized and perform better day-to-day – plus it’s a lot easier to keep up with your routine when you’re not running on empty.

Signs to look for dehydration

One of the biggest ways to know if you’re dehydrated is when you feel thirsty. Your body sends cues – so listen.

Another easy check is urine color. Pale yellow typically means you’re in a good place, while darker yellow can be a sign you need more fluids.

There are different levels of dehydration: mild, moderate, and severe. If you’re experiencing severe symptoms, seek medical care right away.

Mild symptoms:

• Dry eyes
• Fatigue
• Sluggishness
• Yellow urine color

Severe symptoms:

• Confusion or dizziness
• Fainting or unconsciousness
• Rapid heart rate
• Feeling very unwell or unable to keep fluids down

If you’re active, these signs you’re dehydrated while working out are worth knowing, because dehydration can show up differently when you’re sweating.

How long does it take to rehydrate

The amount of time it takes to rehydrate your body depends on how dehydrated you are.

For mild dehydration, many people start to feel better within an hour or two of steadily drinking fluids, but getting fully back to baseline can take longer – especially if you’re still sweating, in heat, or not replacing fluids consistently.

For moderate dehydration (often from illness, vomiting, or diarrhea), an oral rehydration solution (ORS) can help replace both fluids and electrolytes. ORS plans are commonly structured in multi-hour windows with reassessment – because the goal is steady replacement, not chugging all at once. This is also where it helps to understand how electrolytes help you hydrate, especially after long workouts or extra-hot days.

For severe dehydration, it’s recommended to seek medical care. In some cases, fluids may be given through an IV and monitored by a medical professional.

No matter what level of dehydration you’re experiencing, one important thing to remember is to pace yourself – sip steadily, especially if you’re nauseous. And avoid extreme “chugging challenges” or forcing huge amounts quickly. (Overhydration is rare, but it can happen.)

Tips on staying hydrated

1. Carry your HydroJug with you – our bottle holds a half-gallon of water, making it easier to track your daily intake. If you like fewer refills, a half-gallon bottle like the  HydroJug Sport 64oz makes it easy to keep water close all day.
2. Flavor your water. If you struggle with plain water, try fruit or herbs.
3. Sip some water before every meal.
4. When eating out, choose water instead of soda.
5. Set daily reminders to drink consistently.

We should all make drinking water one of our top priorities – our bodies need it to function.