Hydration Hacks: Are You Really Drinking Enough Water?

Sometimes, I’ll look at the clock mid-afternoon to the shocking realization that the only water I have drunk was the sip needed to swallow my morning vitamins and whatever it took to brew my coffee.

If you’re anything like me, drinking enough water sounds simple, but in reality, it’s surprisingly easy to forget. Even as a nurse practitioner, I catch myself struggling to stay hydrated.

You’re not alone. Most people are chronically underhydrated and don’t even realize it.

Hydration plays a much bigger role in your weight, energy, and appetite than many people realize. And if you’re on GLP-1 medications, drinking enough water becomes even more important for digestion, preventing constipation, and keeping your energy steady.

Let’s break down what “enough” water actually looks like and how to make hydration a habit you (and I) don’t have to think about.

How Much Water Do You Actually Need?

You’re probably familiar with the old “8 cups a day” rule, but although it’s easy to remember, it’s not very accurate.

Your hydration needs depend on your unique body size, activity level, environment, and even the medications you take.

A simple baseline most people can use is to aim for about half their body weight in ounces each day. (Example: If you weigh 160 lbs, shoot for roughly 80 oz of water.)

If you're using GLP-1s, hydration becomes even more important because:

• You get less water through food (since you’re eating less overall)

• Dehydration can worsen fatigue and nausea

• Constipation can creep up quickly

The good news: staying hydrated is one of the easiest things you can do to support your results.

Are You Actually Dehydrated?

Mild dehydration is sneaky. It doesn’t always show up as intense thirst. Feeling thirsty is a late signal of dehydration— you’ve already gone too long.

Instead, you might notice:

• Headaches

• Feeling tired even after a good night’s sleep

• Dry skin or chapped lips

• Dark yellow urine

• Sugar cravings

• Feeling “hungry” but nothing sounds satisfying

That last one is a big one. Dehydration often masquerades as hunger, which can lead to unnecessary snacking. Sometimes a glass of water is all your body really needs.

The Weight-Loss Benefits of Proper Hydration

Water directly influences weight loss in several meaningful ways:

• Supports your metabolism

• Reduces unnecessary snacking

• Helps regulate digestion and prevent constipation

• Improves exercise performance

• Reduces water retention (yes, drinking more water helps you retain less)

Hydration won’t replace healthy meals, mindful eating, or medications, but it amplifies your efforts.

Simple Hydration Hacks You’ll Actually Use

You’re already tracking enough. Let’s make drinking water easy and automatic, not another thing to stress about.

1. Start Your Morning With 8–12 oz of Water

Before coffee, before emails, before the chaos. Your body has gone hours without water overnight, so morning hydration is particularly important.

If you take medication or vitamins in the morning, a full glass of water will help them go down more easily and be absorbed better.

2. Carry a Water Bottle You Love

It sounds trivial, but having something easy to sip from helps more than you’d think.

Personally, I know I won’t drink my water without a straw lid, so as silly as it seems, I invested in a water bottle with a straw in my favorite color and bring it everywhere with me.

3. Add Flavor Boosters

Not everyone loves plain water. Try:

• Lemon or lime slices

• Cucumber + mint

• Low-sugar electrolyte packets

• Herbal iced teas

Flavor makes consistency easier.

4. Use Phone Reminders or a Hydration App

Change the settings on your smart watch or phone to send you a reminder every hour to take a sip or two!

A gentle nudge every hour works wonders, especially on busy days. Eventually, it becomes second nature.

5. Drink a Glass Before Every Meal

Snacks and meals are already part of your routine, so add a full glass of water before you dig in.

It supports digestion and helps with portion control.

6. Hydrate Before Coffee or Wine

Both caffeine and alcohol dehydrate you and increase your fluid needs.

A simple rule: drink one glass of water before your latte or glass of wine. On a night out, shoot for a glass of water between each drink to prevent a hangover.

7. Eat Hydrating Foods

A surprising amount of your daily hydration can come from your diet. Water-rich foods like soups, melons, tomatoes, bell peppers, cucumbers, and yogurt all count toward your hydration goals.

These foods also tend to be less calorie-dense, perfect for GLP-1 users.

When to Add Electrolytes

Electrolytes have become popularized with products like Liquid IV or LMNT. However, they aren’t necessary for everyone.

Electrolytes are lost through body fluids like sweat, urine, vomiting, and diarrhea, but on a normal day, your body does a pretty good job of maintaining enough.

You may benefit from electrolytes if you:

• Sweat heavily during workouts

• Spend a lot of time in the heat or a sauna

• Are sick with vomiting or diarrhea

• Experience occasional dizziness

• Feel extra fatigued while on GLP-1s

Choose low-sugar or no-sugar options—most sports drinks are unnecessarily high in sugar.

Final Encouragement

You don’t have to be perfect. If hydration has been a struggle, trust me, you’re in good company. Start with one or two small habits and build from there.

Your body will reward you with more energy, steadier appetite, better digestion, and stronger weight-loss results.

Hydration is one of the simplest tools you have—and it’s completely within your control. You’ve got this.