11 Proven Methods to Avoid Dehydration

Dehydration can be incredibly dangerous and life-threatening. It’s imperative to understand the actions you can take to alleviate symptoms and stay hydrated and healthy. Below are 11 proven methods to avoid Dehydration.

#1. Look Out For the Signs

Thirst, extreme tiredness, and dry mouth and skin are all telltale signs of Dehydration. Keeping track of how you feel is one of the best ways to avoid Dehydration. As soon as you experience any of the symptoms mentioned, make an effort to drink more water. Rehydrating can instantly help improve your mood and boost your energy levels.

#2. Avoid Other Liquids

While it may seem that any liquid can contribute to hydration, including coffee, tea, and juice, that isn’t true. Drinking these in moderation is fine, but consider the cons if you’re trying to stay hydrated. 

As a whole, they mainly increase your blood volume and pressure but don’t hydrate you. Water is your best bet.

This rule also applies to sports drinks that contain too much sugar and other unhealthy ingredients. Keep an eye on your sports and energy drink consumption, especially if you have health concerns like diabetes.

#3. Drink Water When You Wake Up

Drinking water when you wake up is another proven method to avoid Dehydration. Water helps awaken your internal organs, and drinking it in the morning can also help your body get rid of harmful toxins.

#4. Eat Hydrating Foods

Hydration is also possible through eating specific foods. Foods with a high water content include lettuce, strawberries, grapes, and watermelon. It is very difficult for your body to extract all it needs in hydration from foods, so it’s essential to drink plenty of water still. 

#5. Monitor Your Urine Color

The color of your urine can indicate the amount of Dehydration you’re experiencing. If your urine is darker than a light yellow color, your kidneys are passing very concentrated urine and need to drink more water. 

#6. Drink More During Exercise

Exercise increases your body’s need for water. It’s vital to drink more water than usual when you’re engaged in physical activity or doing anything causing you to sweat.

#7. Increase Water Intake When Sick or in Hot Weather

When you’re sick or exposed to hot weather, increase your water intake. In both situations, signs of Dehydration can become more severe if you don’t drink enough. Fever or raised body temperature requires more energy to cool down. An increased need for power means an increased demand for more water intake. This is why when you’re sick, the one thing healthcare providers are SURE to say is “plenty of fluids and rest.” 

#8. Know Whether You’re High-Risk for Dehydration

Medical conditions, medication side effects, and even your occupation can put you at high risk for Dehydration. Truck drivers and boat captains experience long hours and extreme weather conditions that can subject them to Dehydration. Our DOT and Boat Captain Physical Exams can help you stay safe on the job.

#9. Drink More Than Just 8 Glasses a Day

While drinking eight glasses of water a day can be beneficial, it’s best practice to drink even more. Aim for an ounce per pound of body weight.

#10. Monitor the Inside of Your Mouth

The inside of your mouth, or a mucus membrane, can also tell you whether you’re dehydrated. If it’s dry, it’s time to drink up.

#11. Always Drink When You Feel Thirsty

One of the most common proven methods to avoid Dehydration is to drink when you’re thirsty! Trust your body’s signals and always try to keep water on hand. Drink every time you even think about water or taking a drink!

It doesn’t matter how healthy you are—Dehydration can affect everyone. And chronic Dehydration can lead to life-threatening problems like a decline in brain mass and function, organ problems, mental health issues, and so much more. As long as you’re aware of the risks and take precautions, you can avoid Dehydration and stay healthy and happy.

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