Water: A Vital Nutrient for Grand Rapids, Michigan Residents

Water is essential for life. While the human body can survive weeks without food, it can only last a few days without water. About 50–75% of your body is made up of water, and it plays a critical role in nearly every system in your body.

For people living in Grand Rapids, MI—where winters are cold and dry, summers can be warm and humid, and outdoor activities around the Grand River and Lake Michigan are popular—staying properly hydrated is especially important for year-round health.

Why Water Is So Important

Water is a major component of:

  • Blood
  • Digestive juices
  • Urine and sweat
  • Lean muscle, fat, and bones

Because the body cannot store water, you need a fresh supply every day to replace what you lose through:

  • Breathing (lungs)
  • Skin (sweat, even when you don’t notice it)
  • Urine
  • Bowel movements

How much water you need depends on:

  • Body size and weight
  • Age and sex
  • Activity level
  • Weather and indoor heating/cooling
  • The foods you eat (some foods contain more water than others)

Body Water and Age

  • Men generally have a higher percentage of body water than women.
  • Body water content falls in both men and women as we age.

Older adults in Grand Rapids, especially during winter when indoor air is dry and the sense of thirst may be reduced, are at higher risk of dehydration and should pay close attention to daily fluid intake.

What Water Does in Your Body

Water is needed for most body functions, including to:

  • Maintain the health and integrity of every cell in the body
  • Keep blood liquid enough to flow smoothly through blood vessels
  • Moisten mucous membranes (such as those of the lungs, mouth, and nose)
  • Help eliminate waste products (urea, excess electrolytes like sodium and potassium)
  • Regulate body temperature through sweating (important during Michigan’s summer heat and winter layers)
  • Lubricate and cushion joints
  • Serve as a shock absorber for the eyes, spinal cord, and in pregnancy (amniotic fluid)
  • Aid digestion and help prevent constipation
  • Help reduce the risk of urinary tract infections (UTIs), such as cystitis, by keeping the bladder flushed
  • Help maintain healthy skin texture and appearance

Water From Food vs. Drinks

Most foods contain some water—even those that look dry. Your body typically gets:

  • About 20% of its water from solid foods (especially fruits and vegetables)
  • Around 10% from water produced during digestion and metabolism
  • The remaining ~70% from fluids (drinks)

High-water-content foods common in a healthy Michigan diet include:

  • Fruits: watermelon, oranges, apples, berries
  • Vegetables: cucumbers, lettuce, tomatoes, celery, peppers

Even with a diet rich in these foods, you still need to drink fluids to meet your daily water needs.

How Much Water Do You Need?

Fluid needs vary by:

  • Age
  • Sex
  • Activity level
  • Weather (hot, humid, or very dry conditions)
  • Pregnancy or breastfeeding status

Below is a general guide to total daily fluid intake (from water, other beverages, and food):

  • Infants 0–6 months*: about 0.7 L/day (from breastmilk or formula)
  • Infants 7–12 months#: about 0.8 L/day (with ~0.6 L as fluids)
  • Children 1–3 years: about 1.0 L/day (≈ 4 cups)
  • Children 4–8 years: about 1.2–1.6 L/day (≈ 5 cups)
  • Boys 9–13 years: about 1.6–1.8 L/day (≈ 6 cups)
  • Boys 14–18 years: about 2.4 L/day (≈ 7–8 cups)
  • Girls 9–13 years: about 1.6–1.8 L/day (≈ 5–6 cups)
  • Girls 14–18 years: about 1.8–2.0 L/day (≈ 6 cups)
  • Men 19+ years: about 3.0–3.7 L/day (≈ 10–12 cups)
  • Women 19+ years: about 2.2–2.7 L/day (≈ 8–10 cups)
  • Pregnant teens 14–18 years: about 2.3–2.6 L/day (≈ 7–9 cups)
  • Pregnant women 19+ years: about 2.3–2.7 L/day (≈ 9 cups)
  • Breastfeeding teens 14–18 years: about 2.6–3.1 L/day (≈ 9–10 cups)
  • Breastfeeding women 19+ years: about 2.6–3.1 L/day (≈ 10–12 cups)

* From breastmilk or formula
# From breastmilk, formula, food, plain water, and other beverages

These are general guidelines. Some people may need less and others more.

You may need more fluid if you:

  • Are physically active (running the Riverwalk, playing sports, working out at a Grand Rapids gym)
  • Work outdoors (construction, landscaping, city services)
  • Are exposed to warm or hot conditions (summer heat, indoor heated environments in winter)
  • Have vomiting or diarrhea
  • Are on a high-protein diet (to help kidneys process extra protein)
  • Eat a high-fiber diet (to help prevent constipation)

You may need slightly less fluid if you:

  • Are largely sedentary
  • Spend most of your time in cool, climate-controlled environments

If you have kidney disease, heart failure, or other chronic conditions, ask your Grand Rapids primary care provider or nephrologist about the right fluid target for you.

Best Drinks for Hydration in Grand Rapids

Plain Water

Fresh tap water is the best choice for most people because:

  • It hydrates effectively
  • It contains no calories
  • It is low-cost or free
  • In many Michigan communities, it contains fluoride, which helps prevent tooth decay

To learn more about water quality and fluoridation in your area, you can check with:

  • Grand Rapids Water System
  • Kent County Health Department
  • Grand Rapids Public Health resources

Milk

  • About 90% water
  • Important for children’s growth and bone health
  • Choose whole milk for children under 2 years old
  • Choose low-fat or reduced-fat milk for older children and adults

Tea and Coffee

  • Can contribute to daily fluid intake
  • Tea is a source of antioxidants and polyphenols, which may help protect against heart disease and some cancers
  • Moderate coffee and tea intake is generally fine for most healthy adults, but limit added sugar and cream

Fruit and Vegetable Juices

  • Provide fluids and some vitamins
  • Can be high in sugar and low in fiber
  • It’s better to eat whole fruit than drink fruit juice to get fiber and avoid excess sugar

Tips to Drink More Water in Grand Rapids

Staying hydrated can be challenging in Michigan winters (when you may not feel as thirsty) and in humid summers (when you sweat more). Try these practical tips:

  • Keep a reusable water bottle with you at work, school, or while running errands in Grand Rapids
  • Drink a glass of water with each meal and snack
  • Add natural flavor:
    • Slices of lemon, lime, or orange
    • Fresh berries
    • Mint or cucumber
  • Make ice cubes with pieces of fresh fruit and add them to your water
  • Choose water instead of sugary drinks when dining out downtown or at local events
  • Set phone or smartwatch reminders to sip water regularly

Carbonated and Mineral Water

  • If you enjoy bubbly water, consider a home soda water maker using tap water
  • Commercial mineral water can be high in sodium, which may contribute to fluid retention and higher blood pressure
  • If you choose mineral water, look for low-sodium varieties (less than 30 mg sodium per 100 mL)

Drinks to Limit or Avoid

The American dietary guidelines recommend limiting drinks with added sugar, such as:

  • Sugar-sweetened soft drinks (soda)
  • Fruit drinks and punches
  • Flavored waters with added sugar
  • Sports drinks (except when medically indicated or for prolonged intense exercise)
  • Energy drinks
  • Sweetened coffees and teas

These drinks:

  • Add extra calories without essential nutrients
  • Are strongly linked to weight gain in both children and adults
  • Can reduce bone strength (if they replace milk)
  • Increase the risk of tooth decay

Artificially Sweetened Drinks

Diet sodas and other artificially sweetened drinks:

  • Contain few or no calories
  • Do not directly cause weight gain
  • But can maintain a habit of preferring very sweet drinks
  • May contribute to tooth erosion due to acidity
  • May displace healthier choices like water or milk

For overall health, plain water should be your main drink.

Dehydration: A Real Risk in Michigan’s Climate

Dehydration happens when your body does not have enough water to function properly. This can occur in:

  • Hot, humid summer weather
  • Cold winters when indoor air is dry and people may drink less
  • During illness (fever, vomiting, diarrhea)

Symptoms of Dehydration

Watch for:

  • Thirst
  • Headaches
  • Lethargy or tiredness
  • Mood changes and slower responses
  • Weakness
  • Dry mouth or dry nasal passages
  • Dry or cracked lips
  • Dark-colored urine or reduced urination

If dehydration is not corrected:

  • Urine output can stop
  • Kidneys can fail
  • Toxic waste products build up in the body
  • In severe cases, it can be life-threatening

Who Is at Higher Risk of Dehydration?

Anyone can become dehydrated, but some groups in Grand Rapids are at higher risk:

Babies and Children

Babies and young children can become dehydrated quickly, especially if they have:

  • Vomiting
  • Fever
  • Diarrhea

Signs of dehydration in babies and children include:

  • Fewer wet diapers than usual
  • Dry mouth and tongue
  • No tears when crying
  • Sunken eyes
  • Cold or mottled skin
  • Lethargy or unusual sleepiness
  • A sunken “soft spot” (fontanelle) on a baby’s head

Dehydration in babies and children is an emergency.
If you suspect dehydration, take your child to the nearest emergency department, such as:

  • Spectrum Health / Corewell Health Helen DeVos Children’s Hospital
  • Trinity Health Grand Rapids
  • Metro Health – University of Michigan Health
  • Mercy Health facilities in the Grand Rapids area

Or call 911 if you are very concerned.

Older Adults

Older adults in Grand Rapids are often at risk due to:

  • Reduced sense of thirst
  • Changes in kidney function
  • Certain medications (such as diuretics and laxatives)
  • Limited mobility or difficulty accessing drinks
  • Chronic illnesses
  • Heat stress in summer or overheated homes in winter

Encourage older family members and neighbors to drink regularly, even if they don’t feel very thirsty.

People With Certain Medical Conditions

Dehydration can also be caused by:

  • Increased sweating (hot weather, humidity, exercise, fever)
  • Increased urine output (hormone problems, uncontrolled diabetes, kidney disease, or some medications)
  • Diarrhea or vomiting
  • Recovery from burns

If you have chronic health conditions, ask your Grand Rapids healthcare provider about your specific fluid needs.

Water Intoxication (Hyponatremia): Drinking Too Much Water

While dehydration is more common, it is possible—though rare—to drink too much water in a short time. This can cause hyponatremia, or water intoxication.

Hyponatremia occurs when:

  • The sodium level in your blood drops to a dangerously low level
  • Your kidneys cannot get rid of excess water quickly enough
  • The blood becomes diluted

Sodium is essential for:

  • Muscle contraction
  • Nerve impulses

Symptoms of Water Intoxication

  • Headache
  • Nausea and vomiting
  • Confusion
  • Blurred vision
  • Muscle cramps
  • Seizures (convulsions)
  • Coma and, in severe cases, death

Hyponatremia is more likely in:

  • Endurance athletes who drink very large amounts of plain water without replacing electrolytes
  • People with certain mental health conditions (including some with schizophrenia)
  • Infants fed very diluted formula
  • People with specific medical conditions affecting water and salt balance

For water to reach toxic levels, many liters must be consumed in a short period. For most people, drinking to thirst and following general guidelines is safe. If you are an endurance athlete in West Michigan (e.g., long-distance runners, triathletes, cyclists), talk to a sports medicine specialist at a Grand Rapids health system about a personalized hydration plan.

Fluid Retention and Water

Many people believe that drinking more water causes fluid retention or swelling. In fact, the opposite is usually true:

  • When you drink enough water regularly, your body can get rid of excess sodium and fluid
  • If you drink too little, your body may hold onto water, leading to swelling (edema)

If you notice persistent swelling in your legs, feet, hands, or face, see your Grand Rapids primary care provider or cardiologist to rule out heart, kidney, or liver issues.

Water, Kidney Stones, and UTIs

Not drinking enough water can:

  • Increase your risk of kidney stones, which are relatively common in adults
  • Increase your risk of urinary tract infections (UTIs), especially in women

Drinking adequate water:

  • Helps dilute urine
  • Helps flush bacteria from the urinary tract
  • Can reduce the risk of recurrent UTIs and some types of kidney stones

If you have a history of kidney stones or recurrent UTIs, ask your Grand Rapids urologist or primary care provider how much water you should drink each day.

Seasonal Hydration in Grand Rapids

Winter Hydration

Grand Rapids winters are cold, and indoor heating can dry out the air. You may not feel as thirsty, but your body still loses water through:

  • Breathing (you can often see your breath in the cold)
  • Dry, heated indoor air
  • Layers of clothing that can make you sweat lightly

Make a habit of:

  • Drinking water regularly throughout the day
  • Using a humidifier if your home is very dry (and drinking water alongside it)

Summer and Outdoor Activities

In summer, humidity and outdoor activities like:

  • Hiking local trails
  • Biking the White Pine Trail
  • Enjoying Lake Michigan beaches
  • Participating in local races or sports leagues

can increase sweat loss. Increase your fluid intake before, during, and after activity, and consider drinks with electrolytes for prolonged, intense exercise (ask your healthcare provider for guidance).

When to Seek Medical Help in Grand Rapids

Call 911 or Go to the Emergency Department If:

  • You suspect severe dehydration in a baby, child, or older adult
  • There is confusion, fainting, or seizures
  • There is no urination for many hours
  • There are signs of heat stroke (very high body temperature, hot dry skin, confusion)

You can seek emergency care at:

  • Spectrum Health / Corewell Health hospitals in Grand Rapids
  • Trinity Health Grand Rapids
  • Metro Health – University of Michigan Health
  • Mercy Health emergency departments

For Non-Emergency Help

Contact:

  • Your GP (primary care doctor) or pediatrician
  • A registered dietitian (ask your Grand Rapids health system or Dietitians of the United States)
  • Kent County Health Department or Grand Rapids Public Health for community resources and education

Key Points for Grand Rapids Residents

  • Water is essential for almost every body function.
  • Most adults lose about 2.5–3 liters of water per day; losses increase in hot or very dry conditions.
  • Aim to get most of your fluids from plain water, with additional fluids from milk, tea, and water-rich foods.
  • Limit sugary and artificially sweetened drinks to protect your weight, teeth, and overall health.
  • Dehydration is common and can be serious—especially for babies, children, and older adults.
  • Drinking enough water helps prevent kidney stones, UTIs, constipation, and overheating.
  • Too much water in a short time can be dangerous but is rare; balance is key.
  • Use local Grand Rapids resources—your doctor, local hospitals, and public health services—to get personalized advice on healthy hydration.