How to Prevent Dehydration
Instructions
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Water, water, water! Drink 8 to 10 glasses a day as the bare minimum - drink more on warmer days and when exercising.
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Don't use thirst as an indicator for staying hydrated. If you wait until you're thirsty to drink, you're already dehydrated. Furthermore, drink more than until you thirst no more.
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Choose your beverages wisely. Alcohol and caffeinated beverages such as coffee and some teas and soft drinks will only increase the effects of dehydration.
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Fill up on sports drinks when taking on athletic activities - sports drinks replaces not only fluids lost when sweating but also important electrolytes that are excreted when you sweat.
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Prepare for a sports activity by drinking about a pint of water 2 hours before. Continue to drink throughout the activity: 6 to 12 ounces every 15 to 20 minutes.
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On those warmer days, take plenty of breaks from your daily activities to get in the shade and drink plenty of fluids.
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Tips & Warnings
Weigh yourself before and after exercise - any weight you've lost during exercise is weight that's been lost in fluids and needs to replaced. As a guide, realize that for every pound lost during exercise, you have lost about two cups of fluid.
Check your urine - it should be clear or light colored and you should urinate frequently. If not, you need to drink more.
Parents should always provide adequate fluids during an illness, and pay attention to both the intake and output of fluid. For infants and young children, specific solutions (such as Pedialyte) are available.
This information is not intended as a substitute for professional medical advice or treatment.
