Why You Should Sip on a Glass of Water Even When You Don't Feel Thirsty, According to Dietitians

Woman drinking water even when she's not thirsty

We all know it’s important to stay hydrated for an array of health and wellness reasons, but sometimes we get so caught up in our busy lives that we forget to drink water as often as we should. 

This is especially true for those of us who tend to wait until we feel parched before reaching for the water bottle. But this procrastination can backfire if it means you frequently run short of getting enough water throughout the day.

But should you drink water even if you don't feel thirsty? Here's what experts say.

Should You Drink Water Even if You Don't Feel Thirsty?

Experts say it’s good to get in the habit of drinking water (or consuming other sources of hydration) throughout the day frequently, rather than waiting until you feel thirsty. “Relying only on thirst alone is not enough to ensure you are properly hydrated because sometimes external factors like distractions can get in the way,” says Valerie Agyeman, RD, registered dietitian and spokesperson for Benefiber.

In fact, waiting for that thirsty feeling to strike can leave you scrambling to catch up and perhaps already feeling less than your best. “Not only should you drink water before you’re thirsty…but if you’re thirsty, you’re probably already somewhat dehydrated!” says Bonnie Taub-Dix, RDN, media dietitian, creator of BetterThanDieting.com, and author of Read It Before You Eat It - Taking You from Label to Table.

Related: This Is the Absolute Best Way To Stay Hydrated if You Have Diabetes

Why You May Not Feel Thirsty Even When You Need Water

Sometimes your body may not be giving you cues to drink water, even when you need the hydration. “There are certain medical conditions that could impact whether or not you feel thirsty, some of which could prove to be dangerous if fluid needs are not paid close attention to,” says Taub-Dix. “For example, in the case of congestive heart failure, your body could be filling up with fluid and causing you to gain several pounds of water within just several days, yet you may not feel thirsty or feel like drinking any water. Vomiting, diarrhea or fever could impact fluid needs, as well as certain medications.”

Related: Want To Lose Weight in a Healthy Way? Stock up on These 19 Fat-Burning Foods

The Dangers of Dehydration

If you don’t drink enough water—perhaps because you’re only drinking when you feel thirsty—you run the risk of getting dehydrated, which can sometimes cause serious health issues.

“Some potential health issues related to dehydration include fatigue, headaches/migraines, constipation, kidney stones, difficulty concentrating, decreased alertness and cognitive function, dry skin and urinary tract issues,” says Carissa Galloway, RDN, Premier Protein Nutrition Consultant and personal trainer. “For those who are athletic or exercising frequently, dehydration can negatively impact performance. Even a 2% dehydration has been shown to decrease performance ability in runners.”

Related: Which Is Better for Hydration: Sports Drinks or Water? Registered Dietitians Share the Truth

How To Stay Hydrated if You Don’t Like Water

Many people fall short of reaching their daily water intake quota simply because they’re not a fan of water—but there are many other options for accomplishing the same results. “Drinking water or other water-like fluids is an important habit to establish,” says Taub-Dix. “But water doesn’t have to be water, per se. Herbal teas, decaf tea and decaf coffee also count as water as well as sparking waters. Just be sure to read labels carefully because not all waters are alike—although the beverage might be clear in color, it could still contain caffeine, sugar and other additives.” 

Galloway echoes that advice. “Remember that hydration isn’t just water, so you can change up your beverages if you get bored of ‘plain water.’ Try adding citrus juice or infuse your water with herbs like mint to make a cucumber spa water.”

Incorporating a variety of different hydration-boosting options throughout the day can also keep your routine from getting stale while ensuring you get a wide range of beneficial nutrients. “You can also diversify your beverages as your day goes on to help support your body in different ways,” says Galloway. “Think water in the morning for a fresh start and then a protein shake midday to keep hydration goals in check, and to help bring a little joy to your day.” 

Looking for products that do double-duty by providing hydration along with other health benefits can also be a smart strategy, so consider loading up on hydrating foods like fruits and vegetables.

Next up, find out the #1 sign you aren't drinking enough water. 

Sources:

• Valerie Agyeman, RD, registered dietitian and spokesperson for Benefiber

• Bonnie Taub-Dix, RDN, media dietitian and creator of BetterThanDieting.com

• Carissa Galloway, RDN, Premier Protein Nutrition Consultant and personal trainer