There are few things more essential to oral health than staying hydrated. Water is the primary ingredient of saliva, which buffers acids, washes away food debris, and delivers minerals that help remineralize enamel. 

When you’re dehydrated, plaque can build up, which increases cavity risk and can create severe halitosis (bad breath). With National Hydration Day coming up on June 23, now is the perfect time to remind yourself to boost your daily water intake and elevate your year-round oral health. 

In this article, we’ll further discuss the importance of hydration on your oral health, explain signs of dehydration and how to combat them, and provide easy ways for you to increase your daily hydration levels. 

How Proper Hydration Supports Saliva Production

You may have heard that hydration is important for your oral health, but may not fully understand why. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should consume around 15.5 cups of water per day, while women should aim for 11.5 cups. This includes drinking water as well as the water included in other beverages and food. 

Maintaining this level of hydration has a wide range of health benefits for the body. Specifically related to oral health, it ensures you’re maintaining proper saliva levels, which neutralizes acids produced by oral bacteria and protects enamel from erosion. Saliva also delivers calcium and phosphate ions that repair microscopic enamel damage. 

Proper fluid also keeps salivary glands functioning optimally throughout the day by controlling the release of ADH (antidiuretic hormone). When the body has enough water, the hypothalamus suppresses ADH release, which makes the kidneys less permeable to water.

Signs Your Mouth Might Be Dehydrated

If you have a persistent dry or sticky feeling, especially while walking or after exercising, you may be dehydrated and should drink water as soon as you can.

Untreated dehydration can lead to heat stroke and other serious health issues, and it can also have an effect on your oral health. Dehydration can cause dry mouth, which can lead to lingering bad breath (halitosis) that lasts for hours or even days despite regular brushing and flossing. Dry mouth can also have long-term effects on tooth decay, gum disease, and can cause other infections. 

Dehydration can also cause thick saliva to form, which may lead to difficulty swallowing certain foods or cause discomfort. 

Best Hydrating Beverages for Oral Health

While there are a variety of beverages you can choose to supplement hydration, pure water remains the best overall option. Water is calorie free, easy to obtain, and is an essential component of the body that can be absorbed and distributed. Fluoridated tap water offers additional enamel support by making it more resistant to acid and slowing bacteria. 

However, there are other beverages that also can quench your thirst while also providing dehydration benefits. Unsweetened herbal teas or sparkling water provide extra flavor while giving the same benefits of water without added sugars. Low-fat or no-fat milk can provide calcium and other health benefits, but should be drunk in moderation. 

In order to remain hydrated and avoid damage to teeth and gums, avoid sugary drinks like sodas, sports drinks, and fruit juices, which are high in acids and sugars that erode enamel. Limit caffeine intake as well, as coffee can lead to stained teeth and can often enhance dehydration symptoms. 

Hydration Tips for Kids, Adults, and Seniors

Depending on your age, there are some important tips to keep in mind to ensure you’re staying fully hydrated. 

• Kids: For kids, it’s important to pack refillable water bottles for school, camp, and other outings, and avoid too many sugar drinks. Kids should also hydrate after playtime, gym class, recess, or any other physical activity. Water-rich foods like fruit and veggie snacks can enhance kids’ water intake. 
• Adults: Adults with busy lives may struggle to remember to hydrate. Bring a refillable water bottle to the office during the work day, or when out and about in public, Set phone reminders or use marked bottles to track daily intake goals, and pay attention to urine color (lighter the better), and overall energy levels.
• Seniors: Seniors should sip water regularly, even when they don’t have thirst cues. Seniors are more likely to take medication that can cause dry mouth, and sipping water consistently can help counteract those side effects. Seniors may also want to consider having water with each meal or snack.

Hydration During Exercise and Hot Weather

Before, during, and after workouts, it’s essential to replace the fluid lost through sweat during exercise. When at the gym, be sure to bring a large water bottle, and take frequent breaks to refill it when necessary. 

When water isn’t available, consider supplementing with sugar-free gum with xylitol to stimulate saliva. Avoid swishing acidic energy drinks, and rinse with water afterwards if you feel you must drink one.

Staying hydrated is also critical any time you’re spending time outdoors in hot weather. Whether you’re going on a walk, biking, doing yard work, or playing outdoor sports, it’s essential to have a cold water bottle available to you when needed. Take frequent water breaks and give your body time to replenish lost fluids. 

When to Seek Professional Advice

Even with proper hydration, there are times when professional help is required. Chronic dry mouth despite adequate water intake may indicate salivary gland disorders or be the cause of medication side effects. 

Dentists may be able to recommend saliva substitutes, fluoride rinses, or prescribe treatments for conditions such as severe xerostomia. Addressing dehydration-related oral health issues promptly can help prevent cavities, gum irritation, and fungal infections. 
If you notice chronic bad breath, fatigue, headaches, dry skin, or muscle cramps despite drinking water regularly, contact a medical professional for further treatment and diagnosis. 

Celebrate National Hydration Day With A Dental Appointment

Staying hydrated is a simple, cost-effective way to protect teeth and gums every day, not just on National Hydration Day. Drinking enough water ensures you’re supporting saliva production, neutralizing harmful acids and bacteria, and limiting enamel erosion. 

No matter your age, there are simple steps you can take to improve your hydration levels and fight off dry mouth and other potentially harmful oral health conditions. Always keep a clean, refillable water bottle on hand, and resist the urge to quench thirst with sugary drinks. Keep track of how much water you’re drinking in a day and see if it matches up to the recommended amount.

These simple tips, as well as the others expressed in this article, can lead to substantial oral health benefits and have you feeling more energized and refreshed. If you’re in need of additional hydration tips or if you’re due for a cleaning, contact your local Ideal Dental today to schedule an appointment.