Drink half your weight in ounces of water each day! Maintaining Hydration 1. Drink on a schedule; Try to always have a beverage handy so sipping becomes a habit.
2. Beverages that contain caffeine, alcohol, or carbonation can contribute to dehydration, so enjoy them in
moderation or with a glass of water.
3. At the first sign of thirst, be sure to grab some water because often this is an indication that a person is already
somewhat dehydrated.
4. The following foods and beverages each contain at least 80% water, and can contribute to your daily
requirement for fluid needs. There are also many more!
Milk
Carrots
Sports drinks
Oranges
Juice
Apples
Watermelon
Lettuce
Grapes
Radishes
Tomatoes
Broccoli
Celery
Cabbage
5. Signs and Symptoms of Dehydration
Thirst
Loss of appetite
Dark Urine
Flushed skin
Fatigue
Heat intolerance
Light-headedness
Dry mucous membranes (dry mouth)
M ore Tips 1. Put a large glass of water next to your bed before you go to sleep, and when you wake up drink it straight away.
It’s a great way to replace overnight water loss and get you starting the day with baseline hydration!
2. Add sliced up citrus fruit to a pitcher of water and keep in the refrigerator for a refreshing flavored water during
the day.
3. Fill a 32 ounce water bottle each morning to keep in your car, and each time you get in or out, have a swig.
4. Finish off a big glass of water any time you take your vitamins or medications.
Follow these few tips and before you know it, you will have reached your hydration goals! Your body will thank you with: Clear, smooth, youthful skin
Better calorie control
Improved muscle energy
Healthy kidneys
Healthy bowels