We often hear that “we should drink more water,” but what does that really mean, and why does it matter? Over recent years, hydration has become a popular topic in health circles. In this post, I aim to clarify the fundamentals, share how hydration relates to dental health, and offer practical advice that you can easily apply in daily life.

A Bit of Personal Perspective

Growing up in England in the 1960s and 70s, my family rarely drank plain water. Tea (sometimes sweetened), diluted squash in the summer, or milky bedtime drinks were common. Water, in its pure form, was considered “boring” – and possibly unsafe. At the time, bottled water was unheard of, and drinking water straight from the tap was not the norm.

Today, public water supply is routinely treated, and tap water in the UK is generally safe to drink. But old habits and misconceptions persist, especially in older generations, who often rely on tea, coffee, or alcoholic drinks for their fluid intake.

Why Hydration Matters (for Body and Mouth)

Water is essential. You can survive days without food, but not without liquids. The average adult’s requirement under normal circumstances is about 1.5–2 litres daily. By the time you feel thirsty, you’re likely already mildly dehydrated.

We lose fluid through breathing, sweating, and urination. Because lean muscle (which holds a significant proportion of body water) declines with age, older adults are more vulnerable to dehydration. Women, who typically have a lower proportion of lean muscle, may be at increased risk.

But it’s not just about water — electrolytes like sodium, potassium, and magnesium help maintain fluid balance. Without these, water cannot move properly in and out of cells, leading to dehydration, fatigue or cramps.

Risk Factors for Dehydration

You are more likely to be dehydrated when:

• It’s hot, and you sweat more
• You are very young or older
• You are ill (fever, vomiting, diarrhoea)
• You exercise heavily
• The air is very dry (heated indoors, air conditioning, flights)
• You are at a high altitude

Hydration & Oral Health

Oral health is intimately connected with hydration. Saliva plays a vital role in:

• Neutralising acids
• Washing away food debris
• Supporting remineralisation of tooth enamel
• Delivering antimicrobial agents

When we are dehydrated, saliva production drops. A dry mouth makes the teeth more vulnerable to acid attacks, plaque formation, decay, and gum disease. The saliva may feel sticky or stringy and is less effective at cleaning.

Additional Benefits of Staying Well Hydrated

Proper hydration supports:

• Clearer vision (eyes stay moist)
• Healthy skin (more supple and plump)
• Functioning digestion and joints
• Better appetite regulation — often thirst is mistaken for hunger

What to Drink and What to Avoid

Your body gets its fluids from various sources — water, drinks, and moisture in food. But some beverages or ingredients can undo more than they contribute.

Beware of:

• Caffeine
• Alcohol
• Excess sugar
• Very salty processed foods

Even though these contain water, their effects can counteract hydration.

Good choices:

• Plain (mineralised) water
• Still water infused with mild flavours (e.g. cucumber, mint, ginger) — avoid citrus for dental safety
• Herbal teas (non-acidic)
• Small amounts of added minerals (e.g. a pinch of Celtic sea salt in water)
• Unflavoured electrolyte powders in moderation — better than acidic, sweetened sports versions

Sports drinks and sweetened electrolyte drinks should be limited to rare, intense physical conditions — and avoided for everyday use, particularly from a dental perspective.

How to Drink Better

• Sip little and often throughout the day
• Keep a (mental or phone) record of your fluid intake
• Start your day with ~500 ml of mineralised water
• Drink a glass with each meal
• Always follow coffee or alcohol with water
• Adjust intake based on activity level and climate (1.5–3.0 L/day is a reasonable general range)

Yes, it is possible to drink too much, which can dilute blood sodium. But with sensible limits and mineralised water, this is unlikely for most people.

In Summary

Hydration matters at every age — for your energy, your skin, your mind, and your mouth. If you aren’t yet a “water drinker,” start small and build the habit. Your body (and your teeth) will thank you.