Youngevity’s Guide to Healthy Hydration

Posted: May 4, 2026 | By: Shanon Peckham

Feeling perpetually parched? Like no matter how much water you drink during the day, you just can’t seem to get enough? Remembering to drink water is hard, and finding the right balance of water can be challenging in our busy lives. We’re here with the facts and some practical tips to help you get back on track with healthy hydration – just in time for summer!

Find the Balance That Works for You

While the general recommendation lands between 11-16 cups of water per day per person¹, the amount of water a person needs to stay well-hydrated can vary a lot depending on the context. Pregnant women, those with chronic diseases or infections, and people who live in dry climates may need more water, while athletes and those who are very physically active may be at risk of actually overhydrating (ironically).¹

If you have excessive thirst, a specific medical condition, or are taking medications, it’s important to check in with your doctor about how much water you should be getting every day and to make sure you don’t have an underlying health issue. Beyond that, tracking your symptoms and water intake can help you sort out how much water YOU specifically need in a day. If your mouth feels really sticky/dry, it’s probably time to hit the water cooler; if you’re using the bathroom every 15 minutes, you’re probably overdoing it a bit.

Prioritize the Right Nutrients

Healthy hydration goes beyond just drinking plenty of water – it’s about maintaining a healthy fluid and nutrient balance in your body. While your body is about 60% water and you want to ensure you’re getting enough fluids, you also need electrolytes and other nutrients (including Dr. Wallach’s 90 essential nutrients) to support a healthy fluid balance and optimal health.² With too much or too few of these nutrients, you can experience the unpleasant symptoms of electrolyte imbalance: confusion, diarrhea or vomiting, headaches, fatigue, muscle cramps or spasms, and even arrhythmia.³

When in doubt, eat a balanced, Dr. Wallach-approved diet and make sure to follow up rigorous exercise with an electrolyte drink. Look for Sodium, Magnesium, Potassium, Calcium, Chloride, Phosphate, and Bicarbonate;² you can get many of these vital nutrients from our multivitamin mineral complexes, mineral blends, and hydration beverages!

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Take Extra Care with Caffeine

It’s nice to have an extra energy boost when you’re exercising, but moderation is key. When it comes to adding caffeine into the mix, how much and what type can really make a difference – in both your workout performance and your health. Large doses of caffeine/more concentrated or synthetic forms of caffeine (often the norm in popular energy drinks) can take you by surprise, creating unpleasant symptoms like jitters and putting unnecessary strain on your heart. Plus, with addictive added sugars and flavors, you may neglect your water bottle or nutrition mix in favor of an energy drink, creating additional strain through dehydration and malnutrition.

Youngevity’s energy drinks deliver a less concentrated, more measured dose of natural caffeine (from plant-based sources like green tea, guarana, and coffee bean) to give you a smoother lift, plus added nutrients that work with your water to help replenish your body as you exercise. Plus, they offer a safer alternative for teens, who are more sensitive to the added caffeine and sugar in popular energy drinks.^4,5,6

Hack Your Hydration with Incentives

If forgetfulness, busyness, or hyperfocus is keeping you dehydrated, this section is for you! Thankfully, there are plenty of ways to positively reinforce frequent water breaks. Sometimes all you need is a fun cup – decorated tumblers, Stanley cups, and smart water bottles can do a great job at grabbing your eye and getting your attention long enough for a quick sip. If that doesn’t do it for you, it’s time to get creative with your hydration. Eating fruit can be a tasty way to get more water into your system. Combining your favorite YGY blends with sparkling water, juice, and custom/flavored ice cubes can tempt your taste buds and incentivize you to hydrate as well. We also just dropped a fresh, light sage-infused blackberry hydration and energy beverage to get you excited about drinking – enjoy Refresh FX™ as a summer cooler! Lastly, gamifying or making hydration a part of your daily routine can help break the cycle; try setting alarms/timers or using your bathroom breaks to fill up on water.

Beyond warding off unpleasant dehydration symptoms like dizziness, fatigue, and dry, saggy skin, being well-hydrated comes with many added health perks, including: easier digestion and weight loss, better oxygenation and temperature regulation, more cushioned bones and joints, better balanced chemicals and hormone levels, and less strain on vital systems like your heart, especially during exercise.^2,7,8 In other words, healthy hydration can help you feel better and live younger, longer – the best incentive of all to keep quenching your thirst!