Staying hydrated is important for everyone. It’s even more important for people with multiple sclerosis (MS). When you don’t drink enough water, your symptoms can get worse. Plus, your body won’t be able to heal as easily. It’s frustrating, especially if you already struggle with bladder issues. Drinking more water might seem impossible, but there’s good news—you can hydrate in other ways too!
Water does so much for your body. It helps remove toxins from your body and supports digestion. It also keeps your nervous system working well. Without enough water, you might feel tired, have more pain, or deal with brain fog more often. That’s why drinking enough water each day is important. But if you struggle with bladder issues, it can be hard.
Hydrating foods can help you get more fluids without needing to drink as much water. They also reduce the need for constant trips to the bathroom. Fruits like watermelon, oranges, and strawberries are packed with water. They can make it easier to stay hydrated and feel better. It’s possible to reach your daily goal—without forcing down glass after glass water.
Choosing water-rich foods can make it easier to stay hydrated throughout the day.
How Much Water Should You Drink?
The long-standing rule was to drink eight 8-ounce (64 ounces or 1.9 liters) cups of water each day. Now, it is recommended for women to drink 11.5 cups (92 ounces or 2.7 liters) each day. For men it’s 15.5 cups (125 ounces or 3.7 liters) each day.
That is a lot of water, especially when you’re already struggling to drink 64 ounces. However, drinking enough water is essential for your body to heal! That’s when tracking your hydration can help so you can see how much you’re drinking.
Tracking your hydration doesn’t have to mean forcing down plain water all day. A mixed approach can help you reach your goal without overwhelming your bladder. Drinking water along with hydrating foods and smoothies can help you stay hydrated. This balanced approach can also make you feel better. About 20% of your daily water intake can come from food.
Here’s a breakdown:
- Total fluid intake for women: 11.5 cups (92 oz)
- Beverages (water, herbal tea, coconut water): 9 cups (72 oz)
- Food sources (like fruits/vegetables): 2.5 cups (20 oz)
- Total fluid intake for men: About 13 cups (104 ounces)
- Beverages (water, herbal tea, coconut water): 9 cups (72 oz)
- Food sources (like fruits/vegetables): 2.5-3 cups (20-24 oz)
Your needs can vary based on activity level, climate, and overall health. It’s important to keep these factors in mind.
Why Drinking Plain Water Can Be Difficult
For people with MS, drinking plain water can feel like a chore. Bladder urgency is a common symptom, making it hard to drink as much water as you need. The more you drink, the more trips to the bathroom you have to make. This can be stressful and frustrating. Sometimes, it might even make you want to skip drinking water altogether.
Bladder problems can cause a lot of stress. Worrying about leaks or not making it to the bathroom in time can add extra anxiety. When you’re already dealing with MS symptoms, that stress can feel overwhelming. The problem is that staying hydrated is really important for healing. Without enough water, your body can’t remove toxins. It also struggles to keep nerves working well and reduce inflammation.
Urinary urgency is often linked to nerve sensitivities. It can also be caused by bacterial infections. Years ago, I had a urinary tract infection (UTI), and my doctor put me on antibiotics. To my surprise, my urinary urgency stopped! That’s when I realized that bacteria were the real cause of my urinary urgency.
Fortunately, you don’t have to rely only on plain water to stay hydrated. Foods with high water content can help you stay hydrated. They also won’t make bladder issues worse. Water-rich fruits like watermelon, oranges, and strawberries can help you stay hydrated. They also give your body the fluids it needs. This makes it easier to get enough fluids without constant trips to the bathroom.
Staying hydrated helps your body work better. It can boost energy, reduce muscle cramps, and improve digestion. So, even if drinking water is hard, there are other ways to keep your body happy and healthy. Let’s look at how hydrating fruits can make it easier!
Don’t Be Afraid to Eat Fruit!
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Fruits often get a bad rap because of their natural sugars, but there’s no need to be afraid of eating them! Fruits are packed with antioxidants, vitamins, and natural sugars. Just what your body needs to heal. They’re loaded with water and electrolytes. This can help you stay hydrated without drinking so much plain water.
Fruits are also high in fiber, which is great for keeping blood sugar levels steady. My son has type 1 diabetes, which is also an autoimmune disease. When his blood sugar is low, he doesn’t reach for fruit to bring it back up—he reaches for fruit juice instead. That’s because fruit juice has the fiber removed, making the sugar hit the bloodstream faster. Whole fruits have fiber that slows down sugar absorption. This helps keep blood sugar from spiking too quickly.
That said, balance is key. Fruits are great for hydration and nutrients. However, it’s still important to eat more vegetables than fruits each day. Vegetables are packed with nutrients that help heal your body and support your overall health. So don’t skip the fruits—just make sure to pile on the veggies too!
Top Hydrating Foods: Nature’s Water Bottles
When it comes to staying hydrated, some foods are like nature’s water bottles. They’re packed with water, electrolytes, and nutrients. Fruits and veggies are some of the best hydrating foods to keep you feeling refreshed and hydrated. Plus, it helps you reach your hydration goals without drinking plain water all day.
Super hydrating foods:
- Cucumbers – 95% Water (1 cup = 4.5 oz water). Crunchy and refreshing, cucumbers are perfect for snacking or adding to salads.
- Celery – 95% Water (1 cup = 4.5 oz water). Celery is low in calories but high in water. It also provides potassium and sodium for electrolyte balance.
- Watermelon – 92% Water (1 cup = 5.5 oz water). Watermelon is one of the most hydrating fruits you can eat. It’s made of over 90% water and is full of electrolytes like potassium and magnesium.
- Cantaloupe & Honeydew – 90% Water (1 cup = 5.6 oz water). Cantaloupe and honeydew are not only hydrating but also good for digestion. They have fiber and vitamin C, which help keep your immune system strong.
Fruits and veggies can help you stay hydrated. They also won’t overwhelm your bladder. Choosing water-rich options can help you stay hydrated and feel better. This also supports your body’s healing without forcing down glass after glass of plain water.
How to Use These Fruits to Meet Your Hydration Goals
Using fruits to stay hydrated is not only smart but also tasty! Start your day with melons or citrus fruits. These fruits are light and easy to digest, so they won’t leave you feeling bloated. They’re also packed with water and electrolytes, which help you rehydrate after a night’s sleep. Try a bowl of honeydew melon chunks or an orange first thing in the morning for a refreshing kick-start.
For snacks, go for berries, apples, or peaches. These fruits are high in water and fiber, which means they hydrate you while also keeping you full. The fiber slows down digestion, so you don’t have to worry about sudden sugar spikes. A cup of strawberries or a sliced apple makes a simple and hydrating snack. They are also easy to digest.
Smoothies are a great way to pack in both hydrating foods and water. Blend melons, pineapple, and berries with a bit of water for a tasty drink that hydrates you fast. Smoothies are also easier to drink than plain water, especially when you’re tired of sipping. Add a handful of leafy greens for extra nutrients without losing the fruity flavor. – Remember, you want to consume more veggies than fruit.
Fruit-Infused Water for Extra Flavor
If plain water isn’t your thing, try fruit-infused water instead. Adding sliced citrus, berries, or cucumber can give water a natural flavor. This makes it more enjoyable to drink. It’s a simple way to make water more enjoyable and encourages you to sip more often. Plus, you’ll get a few extra vitamins and minerals along the way.
With a little planning, you can use hydrating fruits to stay hydrated. This helps you reach your daily hydration goal without feeling overwhelmed. These small steps can make a big difference in how you feel each day!
Tips for People with MS to Stay Hydrated Without Overwhelming the Bladder
Staying hydrated doesn’t have to mean constant trips to the bathroom. With a few simple tricks, you can get the fluids your body needs without stressing your bladder. Here are some easy tips to try.
- Small Sips Frequently. Instead of drinking large amounts of water at once, try taking small sips throughout the day. This helps your body absorb the water better and reduces the chances of sudden urgency. Keep a water bottle nearby and sip a little every 20 to 30 minutes.
- Cold or Room Temperature Water. Cold water can cause the bladder muscles to contract, possibly increasing urinary urgency. Room temperature water can help relax the bladder, it also helps with digestion.
- Timing Matters. To avoid nighttime trips to the bathroom, try to drink less water an hour or two before bed. Focus on hydrating more during the day instead. This way, you can sleep better without interruptions.
- Choose Hydrating Snacks. Keep hydrating fruits like watermelon, oranges, and strawberries on hand for easy snacking. These fruits are packed with water and are less likely to cause bladder stress than large drinks.
- Avoid Trigger Foods That Worsen Urgency. Certain foods can irritate the bladder lining and increase urgency. Try to limit caffeine, alcohol, and acidic foods like citrus fruits and tomatoes. Herbal teas without caffeine can be a good swap for coffee.
By adding more hydrating foods to your meals, you can support your body’s ability to stay hydrated.
Conclusion: Hydrate to Heal
Staying hydrated is one of the best things you can do to support your body’s healing. The good news is, you don’t have to rely only on plain water to reach your hydration goals. Eating hydrating fruits and sipping herbal teas can help you stay hydrated. Smoothies are also a great option. This way, you can get the fluids you need without overwhelming your bladder.
Hydrating foods are delicious and full of water, electrolytes, and nutrients. They help keep you refreshed and nourished. They help reduce inflammation, flush out toxins, and keep your energy up.
So why not start small? Try adding one new hydrating food to your day this week. Notice how it makes you feel—more energy, less fatigue, or even fewer cravings. Over time, these small changes can make a big difference. They can help you manage your symptoms and support your body’s natural healing process.
Take it one step at a time, and remember: every sip and every bite gets you closer to feeling better.
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Foods to Keep You Hydrated
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