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)


More 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

Click here for a printable version!