Healthier LivingGeneral Health Tips
Dec 12, 2022
4 Minute Read

Sip Swig Chug Your Way to Hydration

There’s nothing like a dip in the pool, running through the rain, or a refreshing shower after a good workout. But even more important than the water we immerse ourselves in is the water we drink.   

Drinking water prevents dehydration, which can cause unclear thinking, mood change, kidney stones, headaches, dizziness, heart palpitations, low blood pressure, overheating, or heatstroke.   

“Everyone knows the main reason to drink water — it keeps us alive. But we also need it to sweat. Without sweating, the body won’t cool down, and this can lead to overheating or heatstroke,” says Michael Duke, MD, Spira Care Lee’s Summit.  

The CDC agrees, adding that water helps the body:  

  • Keep a normal temperature  
  • Lubricate and cushion joints  
  • Protect the spinal cord and other sensitive tissues  
  • Eliminate waste from the body  

Get your fair share of water  

Most of the body’s hydration needs can be met through the water and beverages you drink. Even certain foods — especially those high in water content like lettuce (96% water), celery (95% water) and, of course, watermelon (91% water) – help keep you hydrated. And there will be times when you need more water, such as in hot climates, when physically active, or when sick.   

While no fixed amount of water consumption applies to everyone, the consensus is to drink an average of six to eight glasses per day. Follow these tips to ensure you get your fair share of water…everyday:  

  • Carry a water bottle everywhere you go and refill it frequently  
  • Freeze water bottles for ice-cold water when spending a day outside  
  • Replace other beverages with water  
  • Drink a glass of water first thing in the morning, before every meal, and before bed  
  • Have a daily water goal and set reminders  

Don’t let dehydration go untreated  

If you experience serious symptoms of dehydration, contact your primary care provider (PCP) or visit an urgent care center immediately. Then, schedule your $0* annual preventive visit with your PCP to continue the conversation about hydration and your overall wellness.  

If you don’t have a PCP:  

  • Find one in your neighborhood Visit your member portal at, select Find Care in the left column, then enter any of the following in the search bar: PCP, family medicine, internal medicine, general practice, or a specific provider name.   
  • Enrolled in a Blue KC plan with Spira Care? – Visit a Spira Care Center for advanced primary care services at no additional cost** to you. Make an appointment at one of eight Spira Care Centers in the Kansas City metro area by calling 913-29-SPIRA (77472). Learn more about Spira Care providers, hours of operation and more at  

*When you visit an in-network doctor or facility.
** For Blue KC members enrolled in plans (without an HSA) with exclusive access to Spira Care Centers, there are no additional costs for any procedure provided at Spira Care Centers, and a select number of generic prescriptions can be filled on site at your copay or deductible level.  

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