How to Stay Hydrated and Avoid Dehydration: Essential Tips for Daily Life

Staying hydrated is essential for your body to function properly. From regulating body temperature and delivering nutrients to lubricating joints and supporting mental clarity, hydration impacts every aspect of your health. Yet, many people struggle with drinking enough water daily, putting them at risk of dehydration.

In the Philippines, the Department of Science and Technology-Food and Nutrition Research Institute (DOST-FNRI) recommends drinking 10 to 12 glasses of water per day for adults, especially during hot and humid weather. However, surveys show that Filipinos only drink an average of 7 glasses a day—far below the recommended amount. To help you stay hydrated and avoid dehydration, here are some practical tips that anyone can follow:

1. Drink Water Regularly, Even When You’re Not Thirsty

Thirst is often a sign that your body is already dehydrated. To stay ahead, drink water or fluids at regular intervals throughout the day. Setting a timer can help remind you to hydrate, especially if you’re someone who doesn’t naturally feel thirsty often.

2. Snack on Water-Rich Foods

Incorporate water-rich snacks like fruits and vegetables into your diet. Great options include watermelon, melons, cucumbers, and citrus fruits. These healthy snacks not only keep you hydrated but also provide essential vitamins and nutrients.

3. Keep Water Within Reach While You Work

Place a bottle or glass of water at your desk to remind yourself to drink, especially during long work hours. Staying hydrated can improve focus and prevent common dehydration symptoms like irritability and headaches. Dehydration can also increase the risk of urinary tract infections (UTIs), so don’t skip this habit.

4. Carry a Reusable Water Bottle

Always have a reusable water bottle with you when you’re on the go. This makes it easier to stay hydrated throughout the day and helps you avoid buying single-use plastic water bottles, saving you money and reducing waste.

5. Drink Water Before and After Meals

Boost your daily water intake by drinking a glass of water before and after meals. This habit not only helps with hydration but may also aid in portion control during meals.

6. Choose Healthy Beverage Options

While water is the best choice for hydration, other beverages like coconut water, herbal teas, milk, and sports drinks can contribute to your fluid intake. However, avoid sugary drinks, as they can interfere with water absorption and lead to weight gain and health risks like diabetes.

For coffee drinkers, limit yourself to one cup per day to balance hydration. If you consume alcohol, the recommended limit is 1 to 2 drinks per day for men and 1 drink per day for women. Beverages like these should be consumed responsibly to avoid dehydration caused by their diuretic effects.

7. Recognize Signs of Dehydration

Dehydration can manifest in many ways, including thirst, fatigue, dizziness, dry lips, and low blood pressure. One simple way to check your hydration status is by observing your urine. If it’s dark in color, it’s time to drink more water.

Why Water is the Best Hydration Choice

Water remains the healthiest and most affordable option for staying hydrated. It has zero calories, is easy to pair with meals or medicine, and is perfect for those watching their weight. Unlike sugary drinks, water won’t contribute to weight gain or interfere with your body’s hydration process.

The Bottom Line: Don’t Ignore Thirst

Your body loses water constantly through sweating, breathing, and waste elimination. Staying hydrated is crucial to feel your best and prevent the unpleasant symptoms of dehydration. Make hydration a priority by drinking enough water, eating water-rich foods, and choosing healthy beverages.

Quenching your thirst is one of life’s simple pleasures—so don’t ignore it! Grab a glass of water whenever you need it to keep your body refreshed and healthy. Stay hydrated, stay healthy!