Sip to Stay Strong: Why Hydration Matters More Than We Think

During the warm summer months in South Dakota, many of us spend extra time outside walking, working or enjoying community events. The heat and wind can pull moisture from the body faster than we realize. Hydration becomes important for everyone, from kids running around at the park to adults juggling busy schedules to older adults who may not notice thirst as quickly. Water supports our health in every season, but summer reminds us just how essential it is.

We often think of dehydration as something that only happens when a person is ill, running a marathon or working outside on a hot day. But in reality, our bodies lose two to three liters of water every day just by breathing, urinating and through our skin. If we don’t replace that water, the body begins borrowing it from tissues, including the mouth and brain.

And here’s the remarkable truth: every single cell in the human body requires water to function. We can survive for weeks without food, but only a few days without fluids. Water fuels energy production, carries nutrients, removes waste, regulates temperature and supports the electrical signals that keep our hearts and brains working. It is the foundation of life.

Hydration needs change across the lifespan

While everyone needs water, the reasons vary across the lifespan. Children lose water faster and may forget to drink while playing. Teens and adults often push through busy days relying on caffeine instead of water. Athletes and outdoor workers lose more fluid through sweat.  

Although dehydration can affect anyone, it can be especially impactful on older adults and is a well-recognized contributor to confusion. Older adults are more prone to fluid loss because they don’t sense thirst as easily, many take medications that cause the body to lose water, and they naturally have about 15-20% less total body water than younger adults.

Hydration and oral health: a connection for all ages

Saliva is 99% water, and dehydration can cut salivary flow by half. When the mouth dries out, problems follow:

• Higher risk of cavities and gum disease
• Denture discomfort
• Difficulty chewing and swallowing
• Changes in taste that reduce appetite

Hydration and the brain

The brain is about 73% water, and losing just 1-2% of that water can affect you even before you feel thirsty and negatively impact things like attention span, memory, mood and reaction time. For kids, this can mean trouble focusing in school. For adults, it may feel like brain fog. For older adults, it can increase fall risk.

Simple habits that help everyone

• Keep a bottle or glass nearby at home, school or work and sip it regularly even if you’re not thirsty
• Choose infusions that don’t lower pH, such as mint, basil or cucumbers. If you enjoy citrus, use it occasionally rather than sipping it all day to protect enamel. 
• Choose hydrating foods like fruits, yogurt, soups and smoothies
• Avoid excessive salt and alcohol intake which can both contribute to dehydration

As we move through the warm months, staying hydrated is one of the simplest ways to support comfort, clarity and wellbeing. Water helps us enjoy the activities we love- working, learning, playing and aging well. Small habits that support hydration can help people of all ages stay healthy and strong throughout the South Dakota summer and beyond.

Carissa Regnerus, RDH, MA, FADHA, has been a licensed dental hygienist for more than 25 years and a faculty member in the University of South Dakota’s Department of Dental Hygiene since 2001. She teaches courses in dental public health, nutrition and preventive care, with a focus on helping students understand the oralsystemic connections that shape overall health. Her work in medical mission settings reflects her dedication to improving oral and systemic health across diverse communities. She can be reached at Carissa.Regnerus@usd.edu.  Follow The Prairie Doc® at www.prairiedoc.org, Facebook, Instagram, YouTube, and Tik Tok. Prairie Doc Programming includes On Call with the Prairie Doc®, a medical Q&A show (most Thursdays at 7pm on YouTube and streaming on Facebook), 2 podcasts, and a Radio program (on SDPB, Sundays at 6am and 1pm).

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