Simple Tips to Prevent Dehydration | Stay Hydrated

Dehydration occurs when the body loses more fluids than it takes in.1Without enough water, our bodies can’t function properly, creating a serious risk for both the elderly and kids. To stay safe, drink lots of water, especially in hot weather or while you’re active outside. Illnesses like having a fever, diarrhea, or vomiting can make you lose fluids faster. When this happens, the body also loses minerals called electrolytes, which are vital for how our nerves and muscles work. To replace these electrolytes, eat regular meals, use sports drinks, or take special tablets you dissolve in water.

Key Takeaways

  • Dehydration can be dangerous, especially for older adults and young children.
  • Drinking plenty of fluids, especially water, is the best way to prevent dehydration.
  • Losing electrolytes through sweat or illness requires replacement with sports drinks, electrolyte supplements, or a balanced diet.
  • Factors like hot weather, fever, and physical activity can increase the risk of dehydration.
  • Monitoring hydration levels and addressing signs of dehydration promptly is crucial.

What is Dehydration and What Causes It?

Dehydration happens when you lose more fluids than you drink.2 It can be caused by things like fever, lots of sweating, or being sick often.2 Not drinking enough water is a big reason too.2

Factors Contributing to Dehydration

Many things can lead to dehydration.3 If you’re very active, like exercising a lot or working in hot weather, you might lose too much fluid.3 This often happens because you’re sweating a lot.3

3 Certain health problems, such as diabetes, can also make dehydration more likely.3 They require that you drink more water than usual to stay hydrated.3

Populations at Higher Risk

2 Infants and the elderly are at greater risk of dehydration.2 Infants can lose too much fluid through diarrhea or vomiting.2 The elderly might not feel thirsty, or they could have trouble moving to get water.4

4 Pregnant women and people who work outside in the heat are also more likely to become dehydrated.4 So are those who do a lot of intense exercise.4

Signs and Symptoms of Dehydration

Dehydration Signs in Adults and Older Children

Signs of dehydration in adults and older children include intense thirst and less urination. Their skin may feel warm and not sweat. They might be cranky, anxious, or have a headache. Delirium and confusion are possible, as well as feelings of tiredness, dizziness, and dry mouth. They might cough dryly. Look for a high heart rate combined with low blood pressure. They may not feel hungry but might crave sweets. Other signs include flushed skin, swollen feet, muscle cramping, and heat intolerance or chills. Constipation and dark urine are also common indicators.5

Identifying Dehydration in Babies and Toddlers

For babies and toddlers, signs of dehydration are a bit different. You might notice they play less and sleep more. They could be more irritable than usual. Look for a sunken soft spot on the head, fewer wet diapers, and little to no tears when they cry. A change in their urine color, from clear to dark yellow, is a significant warning.5

Dehydration is more risky for young ones, especially because they can get very sick from diarrhea and vomiting. Infants and kids are at a big risk here.2 On the other hand, older adults can easily get dehydrated. This is because they already have less water in their bodies. It becomes worse with minor sicknesses.2

Some diseases and medications make dehydration more of a threat. This includes diabetes and kidney problems. Also, the risk goes up in hot and humid weather. People working outside or doing sports need to drink more water.2

Ignoring dehydration is dangerous. It can cause urinary tract infections, kidney stones, and sometimes kidney failure.2 In the worst cases, dehydration can lead to severe health issues. These include heat-related injuries, seizures, and a drop in blood volume shock.2

To avoid dehydration, drink lots of fluids and eat foods high in water content. This is crucial when you’re vomiting, exercising a lot, or the weather is extremely hot or cold.2

How to Prevent Dehydration in Adults

The key to avoiding dehydration is simple: drink lots of water.1 Generally, men should aim for 125 ounces a day. Women, on the other hand, need about 91 ounces.1 Make sure to gulp water not just when you’re thirsty, but also in preparation for, during, and after exercise. You can lose a bunch of fluids while sweating, so staying ahead is important.3 When active, sip a cup of water every 15 to 20 minutes, and post-workout, aim to replenish the lost fluids.3 Be cautious, though; don’t exceed a 48-ounce intake per hour to keep your body’s salt levels balanced.

Increase Water Intake When Being Active

Exercise calls for extra water intake, especially since you can sweat off a lot.3 To figure out how much water you need to drink, weigh yourself before and after your workout. Ideally, you don’t want to lose more than 1% of your body weight during exercise.3 For every pound shed, make it a point to sip 16 fluid ounces.3 If your workout lasts longer than 60 minutes, it’s essential to restore your body’s electrolyte balance. One way to do this is by turning to sports drinks or other electrolyte-rich solutions.3

Eat Hydrating Foods

Drinking water is good, but eating hydrating foods is also key to stay hydrated. Include water-rich fruits and veggies in your meals. Watermelon (92%), cantaloupe (90%), strawberries (92%), apples (84-86%), grapes (81%), oranges (87%), and pineapple (86%)6 are excellent choices. These foods can cover up to 20% of your daily water needs.6

Other foods that prevent dehydration are tomatoes and cucumbers. Tomatoes are 94% water and offer 9% of your needed potassium per cup.7 Cucumbers are a top choice, with 96% water content. Adding these and other water-rich foods to your diet can keep you hydrated all day.

Hydrating FoodWater Content
Romaine Lettuce95%6

Adding hydrating foods to your daily meals will not only keep you hydrated but also enrich your diet with important nutrients.

hydrating foods

Limit Alcohol, Sugar, and Caffeine

Reducing alcohol, sugar, and caffeine is key. They can make you lose more water, worsening dehydration. Energy drinks, for example, can also dehydrate you.8 So, choose water, non-caffeine drinks, and less sugar to stay hydrated.

Alcohol makes you urinate more, which can dry you out.9 For adults, the FDA limits caffeine to 400 mg a day. Kids 2 or younger shouldn’t have it.8 Too much caffeine can lead to dangerous health issues.8 A small amount of caffeine in pure form can even poison you with over 1,200 mg.8

Drinking too much coffee or tea can cause sleep problems and stomach upset.8 However, in normal amounts, the water in these drinks helps with the diuretic effect.8 Drinking water is still the best way to avoid such problems. It’s free, has no calories or caffeine, and is easy to get.8

Be Mindful of Medications

Some medicines like diuretics can make you lose more water when you pee. This can lead to dehydration.9 If your medicine might dry you out, ask your doctor how to keep enough water in your body.

Some drugs for health issues can upset your body’s water balance. This is why it’s important to know about these meds.9 For example, diuretics for heart problems can cause you to lose too much water and salts. So, you might get dehydrated if you’re not careful.

But it’s not just diuretics.9 Some antibiotics, antidepressants, and even some drugs you can buy without a prescription can make you pee a lot. They might also mess with how your body handles fluids. So, if you’re on these drugs, watch your water intake. Talk to your doctor about how to keep the right amount of fluid in your body.

Knowing about these meds and drinking enough water can keep you safe.9 It helps avoid problems like not enough salts in your body, organ issues, and serious health risks. So, if you take meds that make you lose water, remember to drink more.

How to Prevent Dehydration?

To prevent dehydration, follow these steps:

  1. Drink lots of water, especially when it’s hot or you’re active.31
  2. Eat foods that have a lot of water, such as fruits and veggies.1
  3. Avoid too much alcohol, sugar, and caffeine.1
  4. Know if your medicines might make you lose too much water.2
  5. Learn the signs of dehydration and treat them quickly.2

3 Before outdoor activities, drink 16 to 20 ounces an hour or two ahead. Then, during the activity, drink six to 12 ounces every 10 to 15 minutes.1 Adults should aim for 6 to 8 cups of fluids each day. You might need more on hot days or if you’re sick.

2 Not drinking enough water is dangerous at any age, especially when it’s hot or you’re working hard. This is even more critical for kids and older adults, they might not notice they need water.1 Older adults may not hold onto as much water as they used to.

3 After working out, drink another 16 to 24 ounces to help your body replenish the fluids it used.1 Start by drinking a cup of water four hours before. During exercise, have a half cup every 10 to 15 minutes.

3 It’s best to stay away from drinks with alcohol or caffeine for good hydration.1 High-protein drinks and alcohol can lead to losing more water than you take in.

3 Sports drinks can be very helpful after a lot of physical activity because they contain what you need to recover.1 You can also find electrolyte products in stores or use sports drinks, gels, candies, or tablets.

3 Sometimes fruit juice or fruit drinks have too much sugar and too little salt, which can upset your stomach.1 Eating fruits and veggies is a great way to stay hydrated because they have a lot of water and important nutrients.

3 Always have a water bottle with you to drink enough water.3 Picking water instead of sugary drinks is a good start. You can make water fun by adding lemon or other flavors to it.3 Foods that are mostly water, like soups, fruits, and vegetables, will also help you stay hydrated.

how to prevent dehydration

2 Dehydration shows up differently in various age groups. Infants might have a dry mouth, while adults could feel extremely thirsty and tired.2 It can lead to various serious health problems like heat injuries, kidney trouble, and seizures.

2 To prevent dehydration, be sure to drink plenty, eat fruits and veggies, and adjust your water intake when you’re sick or very active.2 It’s extra important for babies, the elderly, those with ongoing health issues, people working or playing hard outside, and those on certain meds that increase dehydration risks.

1 It’s a smart idea to not have too much coffee, alcohol, and drinks with caffeine. They can make you pee more and lose water. So, they don’t help you stay hydrated.

Increase Water Intake When Exercising

Your body needs more water when you work out. This is because you lose a lot of fluids when you sweat.10 Athletes especially need to drink more water. They must replace the fluids they lose while exercising. This amount changes based on how much you sweat, the weather, the type of exercise, and how long you exercise.10

To know how much water you need, weigh yourself before and after your exercise. The goal is not to lose more than 1% of your body weight.10 For every pound you lose, drink at least 16 fluid ounces of water or an electrolyte solution. This helps you rehydrate properly.10

Replenish Electrolytes for Prolonged Exercise

If you exercise for over an hour, you should also think about your electrolyte balance. These are minerals like salt and others such as potassium and magnesium. They’re key for your muscles, organs, and joints to keep working well.11

There are sports drinks that can help with this. They come in different types depending on their carbohydrate and electrolyte levels. These types are isotonic, hypotonic, and hypertonic.11 For example, for every 16 ounces of a sports drink, there should be 200 milligrams of salt for adults. A 12-ounce drink should have at least 150 milligrams of salt.11

Looking at carbohydrates, adults need 6% to 8% of their total liquid carbohydrates to come from these drinks. This helps replace the energy you use while exercising.11

Drink More Water When Sick or in Hot Weather

When you’re really sick with things like vomiting or diarrhea, you can quickly lose too much water.12 It’s crucial to drink more water to avoid dehydration.12 Hot weather makes you sweat a lot, using even more water. In these times, it’s smart to drink extra fluids to stay hydrated.13 You should drink more water when the heat is on or if you’re losing a lot of fluids.

About 60 percent of your body is water.13 Each day, women need about 2.7 liters of water, and men need around 3.7 liters.13 Most of your water comes from actually drinking it, rather than food.13 This is vital for keeping your body working right, especially when you’re not feeling well or it’s hot outside.

Kids and folks older than 60 can dehydrate faster.12 Dehydration happens with fever, diarrhea, vomiting, too much sun, or from taking some medicines.12 Signs include feeling really thirsty, hardly peeing, dry skin, tiredness, confusion, and a faster heartbeat.12 To battle these issues and stay well hydrated, it’s important to drink more water. This applies to everyone, but especially to kids and older adults.

Consider Beverages Beyond Plain Water

Water is the top choice for staying hydrated. Yet, other drinks can also prevent dehydration. These include coffee, juices, teas, and fizzy drinks.14 Be careful, though. Drinks with added sugar, like sweetened fruit juices and teas, are not as good for you.

You can up your hydration levels by eating certain fruits and veggies, too. Look for foods like cantaloupe, strawberries, and apples.15

Hydrating Fruits and Vegetables

Adding hydrating fruits and veggies to your meals is a smart move.15 These foods are full of water, giving you an extra hydration boost.

Take watermelon or zucchini noodles, for example. They’re tasty and good for keeping you hydrated all day.

Stay Hydrated Throughout the Day

Keeping your hydration throughout the day is key to staying healthy.16 Sadly, 75% of Americans don’t drink enough everyday.16 This problem is even worse for older people and those with health issues. They need more water but store less.116

To keep your hydration, don’t wait until you’re thirsty to drink.14 Health experts say men should drink 15.5 cups and women 11.5 cups daily.14 Try setting drink alarms or carry a water bottle. This helps make sure you sip water throughout the day.16 People are advised to drink at least 10 cups of water every day. However, most don’t even reach half of that.16

Hydrating isn’t just for sports or hot days.1 Eating and drinking right is important too. Foods like fruits and vegetables keep you full of fluids.1 Still, coffee, alcohol, and caffeinated drinks can make you lose water.116

Drinking water often and eating hydrating foods makes a big difference.11416 It guards against the risks of not drinking enough.1

Signs to Watch For

Knowing the signs of dehydration is key. It helps stop the problem before it gets worse. If you’re feeling really thirsty and hardly peeing, have warm skin, and aren’t sweating when it’s hot, these could be early signs.2

Early Warning Signs

Skipping water can lead to big problems. Feeling confused, your heart beating fast, or blood pressure dropping are signs it’s getting serious. In babies and small kids, a sunken soft spot or not wetting their diapers enough is a big deal.2

Severe Dehydration Symptoms

Don’t ignore severe dehydration symptoms. If you or someone you know shows these signs, it’s time to see a doctor. Dehydration can be very dangerous, even deadly, if not treated.2


Staying hydrated is key for good health and fighting off dehydration’s risks. You can do this by drinking a lot of water1718. Also, eat foods that have a lot of water17. Try to not have too much alcohol or caffeine18. Be careful with certain medicines, since they can make you lose water too18.

Look out for the signs of dehydration. If you see them, make sure to fix them fast. This will help keep things from getting worse.1718

By using these easy pointers, you and those you care about can stay hydrated. This is especially important in warm weather, during exercise, and when sick. Keeping hydrated is crucial for health and happiness. By being watchful, you can dodge the risks of dehydration.

In summary, keeping hydrated is essential for health. Use these strategies every day to keep your body in top form and reduce the threat of dehydration. Always remember, staying hydrated is a vital part of a healthy life. So, focus on drinking enough water all day long.


What is dehydration and what causes it?

Dehydration happens when you lose more fluids than you take in. Causes include fever, sweating a lot, vomiting, or diarrhea. It can also happen if you don’t drink enough water. People who work outside, older adults, infants, those with certain health problems, pregnant women, and athletes are at higher risk.

What are the signs and symptoms of dehydration?

Adults and older kids might feel very thirsty or have dry skin. They might also be tired, dizzy, or have a fast heart rate. Other signs are dark urine and not feeling hungry but wanting sweets. For babies and toddlers, look for signs like sleepiness, irritability, or crying without tears.

How can I prevent dehydration in adults?

To avoid dehydration, drink plenty of water. Men should aim for about 125 ounces daily, and women for 91 ounces. It’s key to drink water not just when you’re thirsty, but also before, during, and after exercise.

How can I prevent dehydration when exercising?

Exercise makes you sweat, so you need more water. Weigh yourself before and after a workout to see how much you’ve lost. For every pound, drink at least 16 ounces of water. After an hour of exercise, drink sports drinks to replace lost electrolytes.

What foods and beverages can help prevent dehydration?

Foods with lots of water, like fruits and veggies, can keep you hydrated. Watermelon, strawberries, and grapes are great choices. While water is the top pick, coffee, juice, tea, and sodas can also contribute to your daily fluid intake.

What should I do to stay hydrated when I’m sick or in hot weather?

If you’re sick, vomiting, or have diarrhea, increase your water intake. In hot weather, your body loses more water, so you need to drink more. The amount you need varies, but drinking extra water is the best way to stay hydrated in these situations.

What are the early warning signs of dehydration?

Feeling very thirsty, urinating less, and having dry skin are early signs. Later, you might get confused or dizzy. In babies, look for a sunken fontanel and fewer wet diapers. These are serious signs that should not be ignored and require immediate medical attention.

Source Links