How I Almost Died of Dehydration

For women, there is another important consideration: urinary tract infections. Many of us remember UTIs as uncomfortable but fairly routine problems in our younger years, easily treated with antibiotics. But UTIs can become more serious as we age, especially after menopause, when hormonal changes affect the urinary tract and vaginal microbiome.

Research and clinical guidance highlight that urinary infections can progress more quickly in later life and can lead to more serious complications, including confusion or worsening cognitive symptoms in some adults. Adequate fluid intake helps support urinary tract health by flushing bacteria from the system and supporting healthy kidney function.

Unlike me, you don’t have to experience a health scare to take better care of yourself. In fact, the healthiest habits are usually the consistent ones we practice long before anything goes wrong.

Getting Hydrated — and Staying Hydrated

Staying hydrated is also more flexible than I once believed. I assumed fluids only “counted” if they came from plain water. But herbal teas, broths, soups, milk and sparkling water can all contribute to your daily fluid intake. And, good news: we don’t have to give up coffee and moderate amounts of alcohol to stay hydrated! According to the 2023 study Hydration Status in Older Adults: Current Knowledge and Future Challenges, “Solid evidence supports that neither coffee nor alcoholic drinks of up to 4% alcohol have a dehydrating effect.”

The old “eight glasses a day” guideline is also far from universal. Our fluid needs vary depending on body size, activity levels, medications, weather and overall health. What matters more than hitting an exact number is consistency and paying attention to your body’s signals.

Now, I think of hydration less as a wellness trend and more as a basic form of daily maintenance — one of the simplest ways to support long-term health and well-being. I no longer wait until I am extremely thirsty. I pay attention to subtle signals instead: headaches, low energy, dry mouth, darker urine and sluggishness. Usually, my body is telling me exactly what it needs.

And thankfully, staying hydrated does not have to be complicated. Here are five simple ways to make hydration part of everyday life:

1. Start the day with fluids.

After several hours of sleep, the body naturally wakes up somewhat dehydrated. A glass of water, tea or juice first thing in the morning can help replenish fluids early.

2. Reach for water-rich snacks.

The Mayo Clinic notes that fruits and vegetables with a high water content can make a meaningful contribution to daily fluid intake. Choose water-rich snacks instead of reaching for a salty bag of chips or crackers. Watermelon, strawberries, cucumbers, celery and grapes all help with hydration while also providing vitamins, fiber and minerals that support overall health.

3. Keep fluids nearby.

Most people drink more consistently when water or tea is visible and easy to reach. A reusable water bottle or pitcher nearby can make hydration feel automatic rather than an effort.

4. Pair hydration with daily habits.

One helpful strategy is to “anchor” hydration to something you already do regularly — like drinking a glass of water every time you check your phone, finish a cup of coffee or return from a walk. Small cues like these help make hydration an automatic habit.

5. Pay attention to urine color.

This is probably the easiest way to keep track of hydration over the course of the day. Pale yellow urine usually signals good hydration, while darker yellow or amber can indicate the need for more fluids.

Looking back, that frightening moment a decade ago — seeing fluorescent orange urine and realizing how depleted my body had become — was a wake-up call in more ways than one. It taught me that health is often about the small things we do every day to take care of ourselves.

How many glasses of water do YOU try to drink each day? Let us know in the comments below.