We all know drinking water is important, but many people underestimate just how vital proper hydration is to maintaining overall health. Staying hydrated doesn’t just quench your thirst — it can help prevent kidney stones, urinary tract infections (UTIs) and even long-term damage to your kidneys.
“The amount of fluid you’re drinking can control your heart rate and your blood pressure, help regulate your body temperature and help remove toxins and wastes in your urine,” says John Brockman, MD, Chief of Urology at OhioHealth.
How much water should you drink a day? We answer this question and explain how proper hydration can help with whole-body health.
Why hydration matters for urinary health
According to Dr. Brockman, water does far more than just keep your bladder full. “Water helps to carry nutrients and oxygen in your blood and spreads those all throughout the body,” he explains. Most importantly for urinary health, proper hydration helps prevent kidney stones and supports kidney function by flushing out harmful substances.
Chronic dehydration can create serious problems. “When you’re dehydrated, your kidneys have a harder time filtering blood, which can lead to long-term kidney issues,” says Dr. Brockman. Dehydration can also cause nausea, muscle cramps, neurological confusion, seizures and even increase the risk of falls in older adults.
Kidney stones are painful. However, Dr. Brockman says that hydration is a key defense. “One of the best ways to prevent kidney stones is to drink more fluids — specifically enough to urinate between two and two and a half liters a day,” he says.
Dehydration and urinary tract infections (UTIs)
There’s a strong connection between dehydration and urinary tract infections. Not drinking enough water can lead to more frequent UTIs, especially in premenopausal women.
“Women are more prone to UTIs than men because they have a shorter urethra, making it easier for bacteria to travel,” explains Dr. Brockman. “As women go through menopause and their estrogen levels drop, the tissues around the urethra change, which can increase the risk for urinary tract infections.”
For people prone to UTIs, increasing fluid intake can definitely help decrease the risk of infection. Dr. Brockman adds that little things like urinating after sexual activity, not putting off urinating when you feel the need and wiping front-to-back can also help prevent UTIs.
How much water should you drink?
The general recommendation is about eight 8-ounce glasses daily — around half a gallon. If you are prone to kidney stones or very active, you may need as much as twelve 8-ounce cups or more.
Hydration needs can vary based on age, gender, activity level and even climate. Dr. Brockman advises that one of the best ways to monitor your hydration is paying attention to your urine color: “If your urine is trending toward yellow or amber, it’s a sign you’re dehydrated. Clear urine means you’re doing a good job.”
For those prone to UTIs, Dr. Brockman recommends simple hydration strategies like carrying a water bottle, setting smartphone reminders to drink, and even enhancing water with sugar-free flavorings to make it more appealing.
If you struggle to drink enough water, try these practical tips:
- Carry a water bottle around and set a goal to finish it throughout the day.
- Pair water with meals to build a natural habit.
- Flavor water with lemon, lime or sugar-free mixes like Mio or Crystal Light.
- Use hydration apps or set phone reminders to drink water.
- Snack on water-rich fruits and veggies like watermelon, cucumbers, and strawberries.
If you are planning to have a particularly active day, start hydrating early. “Starting to hydrate the night before physical activity — not just at game time — is key to preventing cramps and staying properly hydrated,” says Dr. Brockman.
While very rare, it is possible to overhydrate. Overconsuming water can dilute electrolytes in the blood, leading to a condition known as hyponatremia. “Water intoxication is more common in runners and other athletes who overhydrate during intense exercise. But that’s pretty difficult to do,” reassures Dr. Brockman.
Is water the only way to get your fluids?
Dr. Brockman explains that for kidney stone prevention, water is best, but there are other ways to get the proper amount of fluids every day.
“Lemonade without sugar is good because it has citrate, a natural substance that prevents stone formation,” says Dr. Brockman. “Citrus fruits like oranges, lemons and limes, and even coconut water, are also rich in citrate, which helps prevent stones while keeping you hydrated.” Fruits and vegetables like watermelon, strawberries, peaches, cucumbers and lettuce contain a lot of water and can help with hydration without needing to drink more fluids.
“Coffee is about 98% water, so as long as you’re not adding too much cream and sugar, coffee counts toward your daily fluid intake,” says Dr. Brockman.
Carbonated water is also fine for hydration. However, the carbonation may irritate some people’s bladders and make them feel like they have to pee more. Dr. Brockman warns that sodium-rich sports drinks like Gatorade can be counterproductive for stone prevention due to the high sodium content.
Proper hydration is one of the simplest and most effective ways to protect your urinary health. From preventing kidney stones to reducing the risk of urinary tract infections, drinking enough water every day keeps your urinary system running smoothly.
Find yourself struggling with drinking water? Read our article on teas and infused waters for inspiration.
