The best way to prevent dehydration is to drink plenty of water throughout the day. This will help keep your body hydrated which can reduce symptoms of dehydration like dry mouth, sunken eyes, decreased urine volume and fatigue.
Eat a balanced diet that includes hydrating foods such as fruits and vegetables. These foods are easy to digest and have high water content naturally. They also provide nutrients that can help your body hydrate itself properly, according to Dr. Sabella, director of the Center for Healthy Eating at Henry Ford Health.
Avoid diuretic drinks, including sodas, coffee, tea, and alcohol, which can lead to increased urination. Keeping a supply of bottled water on hand will also help you stay hydrated, since you can easily access it without having to carry a bottle with you.
Wear light-colored, thin fabrics and loose-fitting clothes that allow air to pass through them. This will help your skin cool down and reduce your risk of dehydration, especially in direct sunlight.
Use a drinking water filtration system that reduces harmful chemicals in your tap water. A system that uses filter cartridges can remove up to 95% of the water’s chemicals.
Get in the habit of sipping water at regular intervals during the day, and always make a point to refill your bottles before you go to bed or leave for work. If you need to, set a timer or alerts on your phone to remind you when it’s time to drink.
Be sure to drink a lot of water before, during and after strenuous activities that require your body to lose fluids, such as exercise or a hot summer day. It’s recommended to drink at least 16 ounces of water before an activity, six to 12 ounces during and another 16 ounces after you’re done.
If you sweat a lot or do a lot of physical activity your body loses fluids and electrolytes that it needs to function. These minerals are important for regulating your body temperature, increasing cell function and carrying away waste products from your body.
Using an electrolyte-containing sports drink during exercise can replace these minerals which can be lost through sweating and increased urination. But be aware that sports drinks can also cause dizziness and lightheadedness, which is another indicator of dehydration.
In the event of severe dehydration such as during a heat illness, vomiting or diarrhea you should go to your local urgent care to receive intravenous fluids containing a concentrated rehydration solution. The hydration solution will contain sodium, potassium, chloride and other salts that will be delivered directly to your organs through the veins in order to replenish your fluids.
Dehydration can be a serious problem for people with chronic conditions, such as diabetes or kidney disease. It can also be caused by taking certain medications, such as those that increase urination or those that affect the kidney’s ability to filter out fluids.