Eastern Illinois University Logo



About the HERC

AlcoholEdu & Haven

Collegiate Recovery Community

Employment Opportunities

HERC Staff Forms

Information & Resources

Online Assessments


Printable Posters & Handouts

Programs & Events

Request Forms


Hours and Location

FacebookTwitterYoutubeGoogle Plus


Staying hydrated is essential to maintaining your health. Being hydrated helps your body to move nutrients and waste through your body, regulate your body temperature, maintain normal blood pressure, and lower the risk of dehydration and heat stroke. Every day, your body loses much of its water content through urination, breathing, and sweating. It’s important to consume plenty of water to help replace what your body loses throughout the course of the day.

The amount of water you need to consume depends on you. Factors such as gender, age and activity level will affect how much water you need to drink. The more active you are, the more fluids you need to consume. Generally, for women aged 19 and older, 9 8 oz. cups is what you should aim for. For men aged 19 and older, drink up to 15 8 oz. cups, but remember, everyone is different and requires different amounts of fluids.

Helpful Tips to Stay Hydrated

  • Choose water over sugary beverages to quench your thirst.
  • Consume plenty of water when drinking alcohol. Alcohol dehydrates you.
  • Fill reusable water bottles with water. Keep one with you at all times, and the other one on hand in the fridge.
  • Drink more water when it is hot or when you are very active.
  • If you feel thirsty or have a dry mouth, drink water. If you are thirsty, it means you are already slightly dehydrated.
  • Eat plenty of fruits and vegetables-they tend to have high water content.

How Dangerous is Dehydration?

Low fluid levels can affect how your mind concentrates, lowers your energy level and prevents your body from functioning properly. Dehydration leads to muscle fatigue and loss of coordination. When dehydrated, your body loses its ability to cool itself.

Know the Signs of Dehydration

  • Thirst
  • Dry mouth
  • Flushed skin
  • Increased breathing and pulse rate
  • Dizziness
  • Weakness
  • Muscle spasms

More Resources on Hydration & Dehydration