Staying Hydrated
It is important to stay hydrated throughout the day, regardless of whether you feel thirsty. You may not feel thirsty until you have lost about 3 pints (1.5 liters) of water. Follow the tips below to help prevent dehydration:
- Drink before you get thirsty.
- Some people mistake hunger for thirst, so drink something before you eat a snack.
- Drink water with all of your meals and snacks.
- Drink water when you first get up in the morning.
- Try to drink eight ounces of water every 15-20 minutes.
- Drink a sports drink, like Gatorade or Powerade, with your water to replace electrolytes lost in sweat.
- Limit the amount of caffeinated beverages you drink throughout the day, including coffee, tea, and soda.
- Avoid energy drinks, like Red Bull, Monster Energy, 5-hour Energy, NOS, etc.
- Eat plenty of fruits of vegetables; they are full of water.
- Workers should eat light meals with low fat foods, since these are easier to digest in hot weather.
- Get plenty of sleep and eat well, even if you may have a loss of appetite in hot weather.
- When in doubt, drink additional water to replenish fluids lost by sweat and normal bodily functions.
- Continue to hydrate over the weekend and on your days off.
