Hydration and Metabolism

Written by Veronica Yoo

How Staying Hydrated Boosts Your Body’s Energy Burn

Hydration is a fundamental aspect of human health, and it plays a significant role in your body’s metabolism. Water is not just essential for quenching your thirst; it’s a critical component in the intricate web of chemical reactions that make up your metabolic processes. In this article, we’ll explore the connection between hydration and metabolism and why staying adequately hydrated is essential for overall well-being.

The Metabolism-Water Connection

  1. Water as a Metabolic Solvent: Water acts as a universal solvent in your body, facilitating the chemical reactions necessary for metabolism. It dissolves and transports vital nutrients like glucose and amino acids to cells, where they are used for energy and repair.
  2. Temperature Regulation: Proper metabolism depends on maintaining a stable body temperature. When you’re dehydrated, your body may struggle to regulate temperature efficiently, which can hinder metabolic processes.
  3. Digestion and Nutrient Absorption: Hydration is crucial for effective digestion. It helps break down food in the stomach and intestines, aiding in nutrient absorption. Without enough water, digestion can slow down, potentially affecting metabolism.

Hydration and Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic functions like breathing and circulation. Staying hydrated can influence your BMR:

  • Dehydration can reduce BMR: When you’re dehydrated, your body may slow down its metabolic rate to conserve energy, potentially making it more challenging to maintain or lose weight.

Tips for Staying Hydrated to Support Metabolism

  1. Drink Water Regularly: Aim to consume an adequate amount of water throughout the day, even if you don’t feel thirsty.
  2. Monitor Urine Color: Check the color of your urine. Light yellow or pale straw is a good indicator of proper hydration.
  3. Consider Hydration from Foods: Fruits and vegetables with high water content, like cucumbers, watermelon, and oranges, can contribute to your daily hydration needs.
  4. Adjust for Activity: When you’re physically active or in hot weather, you may need more water to compensate for fluid loss through sweating.
  5. Limit Dehydrating Beverages: Reduce consumption of beverages like caffeinated or alcoholic drinks, which can contribute to dehydration.

Here are some practical ideas to help you stay hydrated throughout the day:

  1. Water Bottle Reminder: Keep a reusable water bottle with you and set reminders to take sips regularly.
  2. Hydration App: Use smartphone apps to track and remind you to drink water at intervals.
  3. Fruit-Infused Water: Add slices of fruits like lemon, lime, or cucumber to your water for added flavor.
  4. Herbal Tea: Enjoy caffeine-free herbal teas as a hydrating alternative to plain water.
  5. Coconut Water: Coconut water is a natural source of electrolytes and can help with hydration.
  6. Hydrating Snacks: Snack on water-rich foods like watermelon, oranges, and cucumber.
  7. Hydration Schedule: Create a daily hydration schedule to ensure you drink consistently.
  8. Set Goals: Challenge yourself to reach a specific water intake goal each day.
  9. Use a Straw: Some people find it easier to drink more water through a straw.
  10. Hydration Tracking Apps: Download apps that allow you to log your daily water intake.
  11. Replace Sugary Drinks: Swap sugary sodas and juices for water or unsweetened herbal tea.
  12. Pre-hydrate: Drink a glass of water before meals to boost hydration and aid digestion.
  13. Flavored Water Drops: Use natural water enhancers with no added sugars or artificial ingredients.
  14. Keep Water Visible: Place your water bottle where you can see it as a visual reminder.
  15. Reward System: Reward yourself for meeting daily hydration goals with small treats.
  16. Hydration Challenge: Join a hydration challenge with friends or family to stay motivated.
  17. Weather Awareness: Be mindful of hot weather, and increase your water intake accordingly.
  18. Post-Exercise Hydration: Rehydrate after physical activity with water or a sports drink.
  19. Bedside Water: Keep a glass of water by your bedside to sip before sleep and upon waking.
  20. Hydration Journal: Keep a journal to track your daily water intake and progress.

Remember that individual hydration needs can vary, so listen to your body and adjust your water intake accordingly. It’s essential to find a routine that works best for you to maintain proper hydration and support overall health.


Hydration is not just about quenching your thirst; it’s an integral part of maintaining a healthy metabolism. Ensuring you’re adequately hydrated supports the efficient functioning of your body’s metabolic processes, helps regulate temperature, aids in digestion, and can even influence your basal metabolic rate. As you embark on your journey to optimize your metabolism, don’t forget the importance of staying well-hydrated—it’s a simple yet powerful step toward better overall health and well-being.

Veronica Yoo

Veronica is dedicated and experienced nutritionist and certified health coach who specializes in functional medicine, She's a published author, nutritional instructor, WBFF professional figure athlete, and both the brains and beauty behind all that Makeover Nutrition offers.

Veronica is also the President & CEO of a BC based health and wellness association; Pacific Alliance of Body Care.