Seven Tips: On Fighting Dehydration

Here are some tips on how to avoid dehydration.

RESPOND TO THIRST WHEN THE FEELING STRIKES

The No. 1 sign that you’re dehydrated? Thirst, says Rachel Lustgarten, RD, at Weill Cornell Medicine and NewYork-Presbyterian in New York City. Lustgarten says. Keep a water bottle nearby and take a swig whenever thirst strikes.

ASSESS THE INSIDE OF YOUR MOUTH FOR DEHYDRATION SYMPTOMS

Another simple way to gauge how well hydrated you are is to check the moistness of the inside of your mouth, says Sean Hashmi, MD, a nephrologist with Kaiser Permanente in Woodland Hills, California.“If it’s starting to get dry, you know you’re running low on water.”

IGNORE THE POPULAR RULE TO DRINK 8 GLASSES OF WATER A DAY (IT’S NOT ENOUGH)

That long-standing advice to drink eight glasses of water each day? Unfortunately, for most of us, that’s not going to cut it. If your birth sex is female, aim to consume 11.4 cups of fluid daily; if your birth sex is male, aim for 15.6 cups.

INCREASE YOUR WATER INTAKE WHEN EXERCISING

According to a separate review, you need to drink a volume that’s greater than what you lost during exercise to restore water balance

BRING IN EXTRA ELECTROLYTES WHEN NEEDED

Most of the time, drinking plain water is enough to fend off dehydration, Lustgarten says. But certain circumstances call for something more. Drinks that contain sodium or carbohydrates, such as carbohydrate-electrolyte sports drinks, can help you recover

DRINK MORE WATER WHEN YOU’RE SICK OR IN HOT WEATHER

Those of you dealing with severe cases of vomiting and diarrhea are at risk of becoming dehydrated. Hot weather is also a clue that you need to increase your water intake. Hashmi says, “it’s really hard to have a formula for how much to drink.” It depends on factors like your body mass and how much you sweat.

THINK BEYOND PLAIN WATER TO HELP STAVE OFF DEHYDRATION

Lustgarten recommends water as the first choice when looking to rehydrate. Not a fan? No worries. “When it comes to hydration, all liquids count,” Hashmi says. “That can include coffee, juices, tea, and water.” You can add seltzer and carbonated water to the list, too, Lustgarten says. Just know that sweetened juices and teas will never beat out plain water in the healthfulness competition.