Staying hydrated is the key to not only optimizing your health but also to survival. We need water to live. In fact, did you know that the human body is made up of, on average, between 50-70% water?
Supporting your mental health is another priority for maintaining good overall well-being. In this blog, we’ll learn about how mental health and staying hydrated are related and some strategies for balancing both.
How are Mental Wellness and Hydration Related?
Research shows that even mild dehydration can influence mood and cognitive function, making it harder to think clearly and feel emotionally balanced. A randomized trial published in Nutrients found that inadequate fluid intake disrupted mood and cognition, and that rehydration, particularly with fluids containing electrolytes, helped prevent declines in mood after mild dehydration.
Hydration plays an important role in how the brain works. A large part of the brain is made up of water, and drinking enough fluids helps support chemical messengers in the brain, energy levels, and healthy blood flow. When the body does not get enough water, these systems cannot work as well. This can lead to feeling tired, cranky, confused, or having trouble focusing. Staying well hydrated can help support clearer thinking, steadier emotions, and better overall mental wellness.
Check out our blog on gut-brain health for more information about nutrition and mental wellness.
Strategies to Staying Hydrated
1. Limit heat exposure when possible
Hot environments increase fluid loss and place extra stress on the body. Think back to the last time you had a really hard workout; you were probably hot, sweaty, and uncomfortable. Planning activities (such as exercise) during cooler times of day and spending time in air-conditioned spaces can help reduce dehydration risk. Choosing indoor exercise or water-based activities supports hydration and conserves energy.
Heat can also suppress appetite, making balanced nutrition more difficult. Light, nutrient-dense meals with fruits, vegetables, and lean proteins are often easier to tolerate in warm weather and help maintain both hydration and nutritional balance.
2. Start drinking before you’re thirsty
If you’re waiting to drink until you’re thirsty, there’s an issue. Waiting until you feel thirsty often means your body is already slightly dehydrated. Drinking small amounts of water regularly helps maintain energy levels, support digestion, and keep the brain and muscles functioning properly. Carrying a reusable water bottle and setting reminders can make it easier to build this habit into your daily routine. Hydration works best alongside balanced nutrition. Meals that include whole grains, lean proteins, fruits, and vegetables help your body absorb and use fluids efficiently. Drinking water before and after meals can also support digestion and nutrient absorption, reinforcing both hydration and overall nutritional health.
3. Choose water-rich foods daily
Drinking water isn’t the only way to stay hydrated; the food you eat matters, too. Many fruits and vegetables are naturally high in water and provide essential nutrients that support overall wellness. Foods like watermelon, oranges, strawberries, cucumbers, lettuce, tomatoes, and zucchini contribute to daily fluid needs while also supplying fiber, vitamins, and minerals. Including these foods in meals and snacks supports digestion, immune health, and steady energy levels. Soups, salads, and smoothies are simple ways to combine hydration with balanced nutrition. When hydration is supported through whole foods, the body benefits from both fluid replenishment and improved nutritional intake.
4. Make fluids more enjoyable.
Don’t like plain water? No problem! Adding natural flavor can encourage you to drink more. Fresh fruit, herbs, or a splash of juice can enhance taste without adding excess sugar. Clear broths, smoothies, and electrolyte drinks used in moderation can also contribute to fluid intake. Citrus fruits, berries, and cucumbers provide vitamins and antioxidants that complement fluid intake. Limiting caffeine and alcohol is important, as both can increase fluid loss. When beverages are enjoyable and nourishing, it becomes easier to stay hydrated and support overall health.
5. Support Those at Higher Risk
Children and older adults are more vulnerable to dehydration and often need reminders and support. Children may not recognize thirst, while older adults may experience a reduced thirst response or take medications that affect fluid balance. Offering fluids regularly and pairing drinks with meals and snacks encourages consistent intake. Balanced nutrition is especially important for these groups, as water-rich foods, soups, fruits, and vegetables support both hydration and nutrient needs. Monitoring energy levels, appetite, and routine habits can help identify early signs of dehydration and support long-term health and well-being.
Hydration, mental health, and residential communities
Like we just mentioned, hydration is an even larger concern for vulnerable populations — some of which may live in your supportive residential community. If you are a part of kitchen management, understanding the connection between hydration and mental health is even more important. You’re responsible for ensuring your residents have a well-balanced diet, which includes finding creative ways to ensure everyone in the community is getting enough water.
At Culinary Services Group, we offer food management support services that can help you develop a person-centered, comprehensive, and holistic approach to care. Here are just a few:
- Customizable meal plans
- Partnering with registered dietitian and nutritionists to assess individual health needs
- Staff training focused on person-centered dining and care
Schedule a consultation with one of our sales team members today to learn more.
