7 Water Facts That Will Quench Your Thirst

Writing By Isabella Aranda

Artwork by Tricia Caracappa

Brain fog, constant fatigue, nagging headaches? Dehydration might be the culprit, even if these symptoms only pop up now and then. Luckily, staying hydrated is easier than you think. Here’s how you can stay healthy and hydrated throughout the year.

1. Bad memory? It may be dehydration.

Your brain needs water to function at its best. “According to a study in ACSM’s Health Fitness Journal, being as low as five percent dehydrated is going to have an effect, a detrimental effect, on your memory, your mood and reaction time,” says Louis Fierro, Jr., D.C., a Somers-based chiropractor and founder of ATHLADE, a wellness supplement formulated by functional medicine doctors. Staying consistently hydrated supports the body’s ability to circulate nutrients and oxygen to the brain, helping you stay sharp and focused. Whether you’re studying, working or just trying to avoid that 3 p.m. slump, drinking enough water can make a real difference in your mental performance. Some common signs that you’re dehydrated? Frequent fatigue, lightheadedness, brain fog, headaches, dry mouth or lips (nope, chapstick isn’t the fix), and the biggest giveaway—dark yellow pee.

2. It really is 8 cups a day.

The old rule of thumb—eight cups a day—is actually rooted in truth. “I think, at a minimum, that’s good for anyone,” says Chelsea Kilgore, a registered dietitian. To get a personalized, accurate amount of what you should drink in a day, Kilgore and Fierro say to divide your weight in half and drink that number in ounces. But it’s not about obsessing over the number; it’s about developing a consistent routine that supports your body’s daily functions. “For example, if you wake up at 7 a.m., it’s a lot easier to drink 100 ounces a day if you can get at least half of that by noon,” says Fierro. “Get it out of the way early, because no one wants to backload their water intake.” And yes, water-rich foods and other beverages count—but plain old water is still the gold standard.

3. Beware of #WaterTok.

From elaborate “hydration stations” to sweetened electrolyte mixes, we’ve all seen the giant Stanley cups on #WaterTok that can sometimes make hydration more confusing than it needs to be. It’s important to watch out for influencers or celebrities selling you beverages that market themselves as supplements. “A patient told my sister she was using a supplement because Jennifer Aniston recommended it,” says Fierro. “My sister responded, ‘When Jen becomes Dr. Jen, maybe then you should listen to her.’” But when it comes to adding things to your water, experts say if it gets you to drink the water, then go for it. “Have your water bottle sitting on your desk, take it in your car, use a straw, and add flavor enhancers like electrolyte powder or lemon or cucumber,” Kilgore rccommends. “Whatever gets you to drink water… buy it.” The real goal is consistency.

4. Change your morning routine to hot water instead of that first cup o’ joe.

So, coffee doesn’t necessarily dehydrate you. “If you’re having one to two cups of coffee a day, I’d be hard-pressed to think that’s a reason you’re chronically dehydrated,” says Kilgore. “But you want to make sure that you’re just drinking water as well.” Before your morning caffeine fix, try easing into your day with water. Kilgore recommends hot water with some lemon for a nice morning relaxation. Water helps jumpstart digestion, hydrates your body after hours of sleep and can even help reduce bloating. It’s a small shift that can create a more mindful morning routine. Then, once you’ve hydrated, go ahead and enjoy that cup of coffee—your body will thank you for the balance.

5. Before grabbing that midnight snack, get some H2O in.

Drinking more water won’t melt pounds off overnight, but it plays a key role in weight management. “A lot of people mistake dehydration for hunger,” says Kilgore. “Our brain can often think that when we’re dehydrated, we’re hungry. People will grab a snack when, in reality, they just needed a glass of water.” Hydrating throughout the day can also support better digestion. “Hydration isn’t just for your muscles,” Fierro explains. “It’s for your joints, your skin, your gut health, your mood and your energy levels. People don’t realize how interconnected it all is.”

6. “Fancy” water isn’t better water.

With so many options—alkaline, spring, mineral, purified—it’s natural to wonder if one is better than another. The truth? For most people, the differences are minimal. Tap water in most areas is perfectly safe, while mineral waters may offer trace elements like magnesium or calcium. At the end of the day, the best water is the one you’ll drink. Choose what fits your lifestyle and taste, and keep sipping.

7. You’re probably dehydrated.

Typically people don’t drink enough water. And even when they feel thirsty, they might mistake or ignore the cues letting them know they need some H2O. “If you’re going off of a sensation that you’re supposed to be feeling, it may be that you’re just so busy you’re ignoring those cues and then you’re not drinking water,” says Kilgore.

This article was published in the May/June 2025 edition of Connect to Northern Westchester.