Spoiler: Most of Us Are Dehydrated
Let’s be honest—most of us are walking around like human raisins.
It’s estimated that up to 75% of Americans are chronically dehydrated.
While it’s hard to pin down an exact number, it feels true, doesn’t it?
Look around—do most people seem like they’re sipping water regularly and staying replenished?
Not really.
I see a lot more coffee cups than water bottles, and even more people who look like they’re running on fumes rather than fluids.
Severe dehydration is rare—but a chronic, low-grade lack of hydration?
That’s extremely common.
And is especially true for older adults.
The Great Hydration Detective Work
How to Know if You’re Getting Enough
⚡️ The Pee Test –
The color of your urine is your body’s built-in hydration report card. When you wake in the morning, your urine is likely to be darker because it’s been concentrating for 6-8 hours while you slept. Your second morning bathroom break is the real hydration indicator. Aim for pale yellow, like lemonade, not apple juice.
⚡️ The Skin Snap Test –
Here’s a fun party trick that’s actually useful: pinch the skin on your forearm and hold it for 3 seconds, then let go. Well-hydrated skin should snap back into place within 1-2 seconds. If it takes longer, your body is sending you a signal to drink up.
Other Tell-Tale Signs -⚡️ Dry lips and skin (your body’s way of waving a white flag)⚡️ Feeling tired, unfocused, or irritable⚡️ Headaches or dizziness⚡️ Thirst awareness (if you feel thirsty, you’re already dehydrated)
Sneaky
Saboteurs: Medications That Can Dehydrate You
Some common medications quietly mess with hydration:
Diuretics
Laxatives
Antihistamines
ACE inhibitors
Stimulants
Antipsychotics
They can increase urination, reduce thirst cues, or interfere with your electrolyte balance—so if you’re on any of these, stay extra vigilent about your fluid intake.
The Coffee + Wine Conundrum:
According to Dr. Breus, coffee and alcohol are “net zero.” They don’t technically dehydrate you—but they don’t hydrate you either.
Think of them as hydration neutral.
So for every cup of coffee or glass of wine, chase it with an 8-ounce glass of water.
Your kidneys will thank you.
Nature’s Water Bottles: Hydrating Foods That Do the Work for You
Many of the most water-rich foods ripen right when we need them most. Nature knows. Here are the top all-stars (all 90%+ water content):
Cucumber – 96%
Iceberg Lettuce – 96%
Celery – 95%
Radishes – 95%
Zucchini – 94%
Tomatoes – 94%
Green Bell Peppers – 93%
Cauliflower – 92%
Watermelon – 92%
Strawberries – 91%
Spinach – 91%
Cantaloupe – 90%
Honorable mentions in the 80-89% category: orange, pineapple, apple, carrot, peaches, blueberries, grapefruit, and yogurt (who knew?)
Your Hydration Game Plan
This week, try eating your water as much as drinking it. Add cucumber to everything. Make watermelon your afternoon snack. Turn salads into hydration stations with tomatoes, peppers, radish and spinach.
And remember: you don’t need to chug gallons of water to stay hydrated. Small, consistent sips throughout the day, combined with these water-rich foods will keep your body humming along on a hot summer day.
Think of hydration as self-care that’s as simple as taking a bite or a sip. Your skin, your energy, and your brain will thank you.
Warmly,
Dr. Krista
Olive Says: Make Your Needs Loud
Olive has perfected the art of water bowl thwacking and rolling when her hydration station is empty. It always works.
She recommends you also stay vocal about your needs—and maybe enjoy a cucumber snack while you’re at it.