To prevent dehydration, you need to take in plenty of fluids throughout the day. Follow these eight tips from the American Dietetic Association to achieve the fluid intake your body needs, but keep in mind that many foods contain water, so drinking eight glasses of water per day may not always be necessary.
1. Take a water break frequently throughout the day.
2. Take a sip when you pass a water fountain.
3. Carry a bottle of water with you in your car.
4. Keep a sport bottle with you at work.
5. Start a meal with a cup of soup.
6. Drink a beverage with each meal.
7. Drink more when exercising, especially if it’s hot or humid. Drink one or two glasses of water or diluted fruit juice (one part juice to one or two parts water) about 30 minutes to an hour before you begin. Drink another glass or more when you’re finished. For more intense and longer workouts, increase your fluid intake to 8 ounces every 20 to 30 minutes. (Skip the high-calorie sports drinks unless you’re working out strenuously for at least 90 minutes.)
8. Consider foods as sources of water, too. Lettuce, watermelon, broccoli, grapefruit, carrots and apples are all more than 80-percent water by weight. Low-fat cottage cheese, yogurt, potatoes and canned drained tuna all contain more than 70-percent water by weight.
Don’t include beverages containing caffeine (coffee, colas) or alcohol when tallying your daily fluid intake. These act as diuretics, causing water loss.
(Source: Harvard’s InteliHealth website)