“I Don’t Get Thirsty. Here Is How I Stay Hydrated”

Imagine that your body speaks Japanese, but your brain only understands French. When your body tells you it is hungry, thirsty, tired, or needs to use the bathroom, your brain hears only a faint echo of gibberish. This faulty internal communication is the experience of people with poor interoception, a sensory challenge that commonly overlaps with autism, ADHD, anxiety, depression, trauma, and eating disorders.

People with poor interoception are more susceptible to impulsive behaviors, like emotional eating, says Nicole DeMasi Malcher, MS, RD, in her article “Why We Mistake Thirst, Boredom, or Stress for Hunger.” Case in point: When Embody readers were asked about their struggles with interoception, some reported that they neglected to eat regular meals or stay hydrated, and so they grew tired and cranky and ended up binge eating unhealthy foods or drinking sugary beverages. Others experienced more dire consequences like headaches, back pain, constipation, and UTIs.

Learning how to anticipate and regulate your body’s needs begins with learning to decipher its signals, trusting what they say, and adopting healthy habits that prevent impulsive behaviors. Here, Embody readers share their advice for strengthening interoception.

“I set an alarm for 90 minutes. When it goes off, I get up to either snack, drink, use the bathroom, or walk the dog. That way, I am able to stay focused on whatever it is I’m doing without totally ignoring my body’s needs.” — Karrie, California

“When I wake up in the morning, I drink a full glass of water and a protein shake, in case I didn’t eat enough the day before.” — Mariella, California

“When I’m cranky or uncomfortable or overreacting to a situation, I do a ‘system check’ and take advantage of situations where I can reduce stimuli. For example, walking more slowly than others in my walking group, taking a few seconds in my car before going into a store, and taking restroom breathers help me receive my body cues better and regulate my emotions.” — Kelli, California

“Practicing mindfulness and working on trusting and valuing myself through cognitive behavior therapy has helped.” — Embody Reader, Pennsylvania

“I schedule meals on my calendar and use my smartwatch to remind me to get up every hour. I pack as many things as I can into my breaks, including going to the bathroom. I always have water at my desk to ensure that I am drinking enough. Daily meditation and mindfulness have worked wonders. I’ve learned to ‘feel’ myself better.” — Carmen, Germany

“I schedule meetings at certain hours of the day. If I have a personal training session at 2 p.m., for example, I know I need to get ready for that by eating lunch.” — Tanja, New York

“I eat small meals that are high in protein, so it doesn’t take me long to eat. I keep a bottle of water with me so I can see it and drink it. I also remind others [at work] to drink their water. I cannot tell others to drink half their body weight in ounces If I am not doing it myself.” — Debbie, Arkansas

“I drink water at specific times, such as after a toilet break or meal, or as soon as I step into the house. Staying hydrated helps prevent headaches, too.” — Rod, Ireland

“I habit stack bathroom breaks. I go after I have a Zoom call, before a workout, and before leaving the house, etc.” — Krysta, Canada

“Walking the dog each day helps me reset. I’ll have a drink or snack when I return. Lunch can often be late, so I make sure I start my day off well with a big bowl of porridge to keep me going for longer.” — Juliet, United Kingdom

“I eat lunch and breakfast around the same time and refill my water bottle whenever I use the bathroom. I need a predictable schedule that ties one thing to another.” — Adrianne, Nevada

“Every time I think of eating, I ask myself if it’s really hunger or some other emotion. I feel proud of myself when I don’t let my reward system win me over. I respect myself and my choices more now.” — Alexandre, Canada

“I became more aware of my body because I was forced to — I was throwing my back out multiple times a year. So I swung in the opposite direction and became hypervigilant. Reformer Pilates keeps me engaged in a way that is gentle on my body and interesting enough to keep me focused.” — Embody Reader

“Pair your pet’s needs with human needs. I always go to the toilet before walking my dog.” — Max, Austria

“I set an alarm for 2 p.m. If I have not had lunch by then, I know to stop and eat immediately. Otherwise, I am stuffing anything in my mouth at 4 p.m. and won’t want dinner until 10 p.m.” — Julie, Australia

“I started carrying a water bottle with me everywhere — one that’s leakproof so I can toss it in my bag without thinking twice. I cover it with fun stickers so I actually like having it around. I also keep protein bars on my desk as a visual cue to remind myself to eat something. And before I leave any place [home or office], I make it a rule to visit the bathroom. These small habits help me stay more in tune with what my body needs instead of realizing it too late.” — Jen, Connecticut

“I buy my lunch at work. It’s more expensive, but this way I don’t have to remember to pack food in the morning and I don’t eat mindlessly at my desk. To find food, I have to get it from somewhere, which provides me with a movement break.” — Amanda, Canada

“I use prompts every day. I set alarms on my phone and give each reminder a name and a little picture/emoji. Some alarms remind me to drink water or eat something. Some alarms say ‘I am enough’ to make me smile. I post sticky notes reminding me to use the toilet. If I don’t do these things, I find myself getting more burned out as the day goes on and feeling unwell and irritated.” — Sammi, United Kingdom

“I try to be kind to myself. I’ve noticed that gentle reminders to eat or drink, flexible routines, and understanding help far more than pressure or guilt.” — Erin, Australia

“Dehydration triggers my migraines, so I’ve looked up the symptoms of dehydration to help me better understand my body’s cues. Usually, when my eyes feel dry, my head starts to hurt, and I start to feel weak, I need water ASAP. I’ve had to be creative about water intake because it has to be exciting for me — and novelty wears off fast. Interesting straws help. I also got a special brush and weighted sponge so I can clean my water bottles easily. I like changing water bottles periodically and decorating them with stickers. Sometimes I’ll add flavored electrolytes or lime juice to my water. Other times I only want seltzer water or very cold icy water. Getting electrolyte freezer pops helps in the summer.” — Embody Reader