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Mark Hyman: The Importance of Staying Hydrated

  1. Maintains body fluids: Water helps to regulate body temperature, transport nutrients and oxygen to cells, and remove waste products.

  2. Improves brain function: Staying hydrated can help to improve cognitive function, including memory, attention, and mood.

  3. Aids digestion: Water helps to break down food and supports the movement of food through the digestive tract, preventing constipation.

  4. Promotes weight loss: Drinking water before meals can help to reduce appetite and calorie intake, potentially leading to weight loss.

  5. Supports joint health: Water helps to cushion and lubricate joints, reducing the risk of injury and improving mobility.

  6. Boosts skin health: Staying hydrated can improve skin elasticity and reduce the appearance of wrinkles, dryness, and acne.

  7. Enhances athletic performance: Adequate hydration is essential for optimal physical performance, including endurance, strength, and power.

  8. Prevents headaches: Dehydration can lead to headaches and migraines, so staying hydrated can help to prevent these symptoms.

  9. Reduces the risk of kidney stones: Drinking enough water helps to dilute urine and reduce the risk of developing kidney stones.

  10. Supports overall health: Staying hydrated is important for overall health and well-being, as it helps to maintain proper bodily functions and prevent dehydration-related health issues.

5 Key Takeaways

  1. Drink enough water: The amount of water each person needs may vary depending on factors such as age, weight, and activity level, but a general guideline is to aim for at least eight 8-ounce glasses of water per day. Carry a reusable water bottle with you throughout the day to remind yourself to drink water.

  2. Eat hydrating foods: Many fruits and vegetables have high water content, which can help to keep you hydrated. Some examples include watermelon, cucumber, celery, and berries.

  3. Limit caffeine and alcohol: Caffeine and alcohol are diuretics, meaning they can increase urine production and lead to dehydration. Limit your intake of these beverages and make sure to drink water alongside them.

  4. Drink water before and after exercise: Sweating during exercise can lead to dehydration, so it's important to drink water before, during, and after physical activity to replenish lost fluids.

  5. Listen to your body: Pay attention to your body's thirst signals and drink water when you feel thirsty. You can also monitor the color of your urine - if it is pale yellow or clear, you are likely well-hydrated, while darker urine may indicate dehydration.


  1. Hyman, M. (2018). Food: What the heck should I eat? Little, Brown Spark.

  2. Hyman, M. (2017). Eat fat, get thin: Why the fat we eat is the key to sustained weight loss and vibrant health. Little, Brown Spark.

  3. Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439-458.

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