A 2025 Healthy Weight Week Tip: Stay Hydrated

Observed from January 19 to 25, Healthy Weight Week is an opportunity to renew our commitment to maintaining a healthy lifestyle. Last week, the Office of Employee Wellness and Wellbeing (OEWW) encouraged our NOVA community to explore the benefits of mindful eating.

Today’s Healthy Weight Week focus is hydration—an often-overlooked but essential component of weight management and overall wellbeing.

Water is essential for nearly every function in our bodies, from regulating temperature to supporting digestion and energy levels. Despite its importance, many of us overlook this vital component of wellness. Just as mindful eating helps us tune in to hunger and fullness, being intentional about hydration allows us to better recognize and respond to our body’s thirst cues. 

How Hydration Supports Weight Management

• Aids in Metabolism: Water is essential for many bodily functions, including metabolism. Proper hydration helps your body efficiently break down food and use energy.  
• Supports Proper Organ Function: Dehydration can negatively impact organ function, including kidney function. Proper kidney function is crucial for removing waste products from the body, which can contribute to weight management.  
• Helps Control Appetite: Dehydration can sometimes be mistaken for hunger. Drinking water can help you distinguish between true hunger and thirst.  
• Boosts Energy Levels: Dehydration can lead to fatigue, making it harder to stay active and engage in physical activity.

Making Hydration a Habit

• Keep a Water Bottle Handy: Always have a water bottle with you, whether at your desk, in your gym bag or your car.
• Set Reminders: Use your phone or a dedicated app to set reminders to drink water throughout the day.
• Choose Water Over Sugary Drinks: Opt for water instead of sugary drinks like soda, juice and sweetened beverages. These drinks can contribute to weight gain and may offer inadequate nutritional value.  
• Consider Herbal Teas: Explore herbal teas for a refreshing and flavorful alternative to plain water.
• Incorporate Hydration Into Your Routine: Start meetings with a glass of water or schedule short hydration breaks.
• Add Taste Boosters:
  • If you find plain water unappealing, try infusing it with fruits or vegetables like lemon, cucumber, berries or mint.
  • Check out the VA’s infused water guide for more creative ideas!
• Choose High-Water Content Foods:
  • Include plenty of water-rich fruits and vegetables in your diet like watermelon, grapefruit, tomatoes, cucumbers, spinach and berries.
  • For more ideas, explore the 
    • USDA’s Choose My Plate: Water Content in Fruits and Vegetables guide.
    • CDC’s About Water and Healthier Drinks | Healthy Weight and Growth
    • USDA MyPlate – Make Better Beverage Choices

By prioritizing hydration, you can support your body’s natural functions, control your appetite and ultimately achieve and maintain a healthy weight. 

Check the daily flyer every day this week for more Healthy Weight Week tips. Up next, we’ll explore how balanced snacks can sustain energy levels, curb overeating and support your weight management goals.

*As you are on your wellness Journey, please consult your medical provider, who knows your health history. This information is not meant to be prescriptive.

Submitted By:  
Dahlia Henry-Tett, OEWW-Chief Wellness Officer, employeewellbeing@nvcc.edu