The Power of Hydration for Your Health

As part of an ongoing wellness series by our clinical dietitian at Daviess Community Hospital, this article explores one of the most overlooked but impactful foundations of health: hydration. Drinking enough water each day can influence how you feel, how your body functions, and how you manage your long-term health.

It’s not about perfection—it’s about practical, daily choices that can make a real difference.

Why Staying Hydrated Matters

Water plays a critical role in nearly every function in the human body, from digestion and circulation to energy production and waste removal. But it also offers a surprising number of benefits related to weight management, metabolism, and overall wellness:

• Helps control appetite – Drinking water before meals can help you feel fuller and reduce excess snacking.

• Supports metabolism – Hydration helps your body process calories and nutrients more effectively.

• Improves physical performance – When you’re hydrated, you have more energy and endurance during activity.

• Reduces liquid calorie intake – Swapping soda or juice for water can cut out 150+ calories a day.

• Aids fat burning – Hydration plays a role in how your body uses fat for energy.

• Supports better sleep – Even mild dehydration can cause fatigue and restlessness.

How Much Water Do You Really Need?

While fluid needs vary by person, most people do well with 8 to 10 glasses of water a day. Your body may require more depending on age, size, activity level, or medications—especially GLP-1 medications, which can increase the risk of dehydration.

If you exercise regularly or experience sweat loss, consider replenishing with low- or no-sugar electrolyte drinks or pairing water with a small snack to replace lost minerals.

Easy Ways to Build a Hydration Habit

You don’t need to overhaul your routine to drink more water—just start with a few realistic changes:

• Carry a reusable water bottle and sip throughout the day

• Add natural flavors like lemon, cucumber, or mint—or try blueberry and basil

• Drink a glass of water first thing in the morning and before each meal

• Set phone reminders or use an app to track your intake

• Choose hydrating foods like watermelon, cucumbers, celery, tomatoes, and strawberries

These tips help make hydration second nature—without requiring a drastic lifestyle shift.

About the Author: Haley Hester, MA, RDN, LD

This content is part of a wellness series led by Haley Hester, MA, RDN, LD, Registered Dietitian Nutritionist at Daviess Community Hospital. Haley oversees both Food & Nutrition Services and Diabetes & Nutrition Education Services, working closely with patients and providers to deliver personalized, evidence-based nutrition care.

Haley is a Washington native and a Ball State University graduate with years of experience in both inpatient and outpatient settings. Her approach is rooted in compassion and practicality. “My job is to break things down and make change feel possible,” she says. “I want patients to leave feeling empowered, not overwhelmed.”

Ready for Personalized Nutrition Guidance?

If you’re managing diabetes, high blood pressure, weight loss, or other chronic conditions, our Diabetes & Nutrition Education Services may be right for you. To get started:

• Ask your physician or nurse practitioner for a referral

• Providers can fax the completed referral form to (812) 254-2953

• For questions about services, contact Haley at (812) 254-2760, ext. 1175 or hhester@dchosp.org

• For referral status, call DCH Centralized Scheduling at (812) 254-9324

Stay tuned each month as we share more insight from Haley and the DCH team—because simple steps, like staying hydrated, can lead to lifelong health.