Acella Pharmaceuticals is partnering with Lindy Ford, RD, LDN, to raise awareness of the importance of thyroid care and education. This post is sponsored by Acella Pharmaceuticals and should not be construed as medical advice.

Disclaimer: The information provided is for educational purposes only and does not substitute for professional medical advice. Consult a medical professional or health care provider if you believe you need medical treatment and before beginning any exercise, fitness, diet or nutrition routine. Acella Pharmaceuticals does not endorse, promote or sponsor any products or brands mentioned in this article. The views expressed are those of the author.

Staying Hydrated When Living with Hypothyroidism: Why It Matters

True confession: Years ago, diet cola was my primary source of hydration. Yes, you read that correctly. While I did drink water, it certainly wasn't enough. Looking back, I cringe a little because I now understand just how important proper hydration is for overall health.

Today, things look different. My beverage of choice is good old-fashioned water, and its benefits have been significant.

If you present with hypothyroidism like me, you have an even greater need to stay hydrated. Even mild dehydration can affect you mentally and physically, especially during and after intense exercise or in extreme heat.

One way I explain hydration to my patients is this: Imagine trying to run a modern city using old, dirty sewer water. How would that work? In much the same way, your body struggles to perform its many jobs when it's chronically under-hydrated. Every cell depends on fresh, clean water to function efficiently.

What Are the Signs You May Not Be Optimally Hydrated?

There's little scientific evidence behind the eight glasses of water rule, but there are ways to know if you're not getting enough: Headaches, low energy/generalized fatigue, constipation, muscle cramps, brain fog, and my favorite dehydration diagnostic: darker, gold-colored urine. Note that sometimes our urine is bright yellow because of taking certain vitamins. That's fine, but when it turns gold, you are most likely dehydrated.

Benefits of Hydration for Those Living with Hypothyroidism

Hydration is important for overall wellness, no matter what health condition you have, but it's especially important for people with thyroid conditions, and a few of the reasons are listed below.

1. Helps to reduce fatigue and aids physical performance. Fatigue is a chief trait for those living with hypothyroidism. Even mild dehydration may contribute to low energy and impaired physical performance.¹ Water won't replace the need for the right dose of thyroid hormone, but it will help prevent the fatigue from being worse.

2. Supports mental clarity and combats brain fog. Once thyroid levels are optimized, many people report an improvement in brain fog. However, dehydration itself can impair concentration and mental clarity. This doesn't have to be full blown dehydration. Many studies on different demographics have shown that even mild dehydration can impair memory and brain function.²

3. Aids healthy digestion and fights constipation. Constipation is a common complaint among those with hypothyroidism. Thyroid hormones are crucial to regulating gastrointestinal motility. Although the root of constipation has more than one factor, consuming enough water helps soften stool and supports regular bowel movements.³

4. Supports weight loss. Thyroid hormones are crucial in regulating metabolism, and a frequent complaint of those living with hypothyroidism is unhealthy weight gain.

The greatest weight-management benefits of hydration come from helping control appetite, replacing liquid calories from beverages, aiding digestion, and supporting energy levels and therefore exercise.

There are so many more benefits, but if that's the short list, I say, “Sign me up!” I want to stay hydrated and I'm sure you do as well.

Here are some tips for staying hydrated, especially during the hot, summer months when you need to be vigilant.

Hydration Tips for Those Living with Hypothyroidism

1. Don't over hydrate. Although not common, I see this at times in my practice. About 20% of your hydration needs come from food. If you get more hydration from beverages than your body needs, this can upset your electrolyte balance and result in many of the same symptoms of severe dehydration.

A good rule of thumb is to consume half your body weight in ounces with non-caffeinated, non-sweetened beverages. You may have to increase this amount with intense exercise or extreme heat.

2. Build up gradually. Have you heard the saying, “Rome wasn't built in a day?” If you're not consuming enough water every day, make it a daily goal to increase by an ounce or two. I wouldn't increase it to optimal levels all at once. Keep increasing until you hit your hydration goal and then stick to it.

Staying adequately hydrated can become a healthy habit.

3. Consider natural mineral water. Natural mineral water is one way to rethink your drinks to improve hydration. This is my beverage of choice paired with lemon or lime juice and creatine. Natural mineral water provides essential minerals many people are deficient in and may help to relieve constipation.⁴

4. Choose glass or stainless steel. It's best to consume beverages out of glass or stainless-steel containers. There are chemicals in plastics that impact the endocrine system that are best avoided in everyone, including those with hypothyroidism. It's also better for the environment.

5. Add electrolytes mindfully. Adding electrolytes from drink mixes can be helpful. Just make sure they don't contain any sugar or artificial sweeteners. This also goes for electrolyte or “sports” drinks.

6. Don't forget herbal tea. Herbal teas, hot or cold, are a great way to stay hydrated and count toward your daily hydration goal.

Hydration won't cure hypothyroidism, but it can help you feel better by increasing energy and physical performance, supporting mental clarity, aiding in digestion and supporting weight loss. By staying hydrated, nourishing your body with whole foods, taking your medications as directed by your prescriber, and embracing a healthy lifestyle, you're giving your body the tools it needs to function at its best and enjoy greater health freedom.

P.S. I've amended my old bad habits. I may have an occasional diet cola from time to time, but these days, my drink of choice is water.

REFERENCES: 1. Armstrong LE, Ganio MS, Casa DJ, et al. Mild dehydration affects mood in healthy young women. J Nutr. 2012;142(2):382-388. doi:10.3945/jn.111.142000. 2. Masento NA, Golightly M, Field DT, Butler LT, van Reekum CM. Effects of Dehydration on Brain Functioning: A Life-Span Perspective. Ann Nutr Metab. 2017;70(Suppl 1):30-36. doi:10.1159/000463060. 3. Schuster BG, Kosar L, Kamrul R. Constipation in Older Adults: Stepwise Approach to Keep Things Moving. Can Fam Physician. 2015;61(2):152-158. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC4325863/ on July 7, 2026. 4. Bothe G, Coh A, Auinger A. Efficacy and Safety of a Natural Mineral Water Rich in Magnesium and Sulphate for Bowel Function: A Double-Blind, Randomized, Placebo-Controlled Study. Eur J Nutr. 2017;56(2):491-499. doi:10.1007/s00394-015-1094-8.

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