Getting dehydrated can be dangerous for anyone, but especially older adults, young children, and people who work or exercise outside in the heat. The good news is, dehydration is preventable. There are simple ways you can work water into your routine.
Many times, your body will tell you when you are dehydrated by making you feel thirsty. If you feel thirsty or dry in the mouth, you probably need water. In case you don’t normally get thirsty or you are too busy to notice, here are tips from UPMC on how to stay hydrated.
- Have a glass of water first thing in the morning and one hour before you go to bed
- Include a healthy-sized drink with every meal
- Avoid sugary drinks, soda, and alcohol
- Eat fruits and vegetables that are high in water content, including pineapple, watermelon, blueberries, pears, grapefruit, cucumber, lettuce, celery, and tomatoes
You should drink water before, during, and after physical activity—especially in the hot weather. Here are additional tips from the Centers for Disease Control and Prevention.
- Drink about two cups of cold water before you go out in the heat, work out, or play sports
- Keep a water bottle handy to make sure you drink during breaks. Drink about 10 large gulps from your water bottle every 15 to 20 minutes
- Drink water even after you are done playing or exercising outside—just because you are done doesn’t mean your body stops sweating
Water is an important part of what helps keep our bodies functioning. It isn’t always easy to remember to drink water or remember to bring a water bottle, but your body will thank you in the end!