Dehydration can occur when you have excessive fluid losses, or by not drinking enough fluids.

7 Tips for Staying Hydrated

Image Female Drinking Water Image Female Drinking Water Image Female Drinking Water

Did you know that dehydration occurs just as easily in the winter as in the heat of the summer? Dehydration can occur when you have excessive fluid losses, or by not drinking enough fluids. Several symptoms that you may experience from your body being dehydrated include dry mouth, excessive thirst, dry skin, muscle cramps, decreased urine output, headaches, and darker yellow colored urine.

  1. Drink a glass of water first thing in the morning!
    Drink a glass of water as soon as you wake up in the mornings. Or take a drink while you are brewing that morning coffee or tea.

  2. Carry a water bottle with you.
    You are more likely to drink water if it is with you. It is also cheaper to fill up your water bottle throughout the day than buying bottles of water.

  3. Flavor your water!
    Adding a few lemon slices, strawberries, or cucumbers to your water can add a whole new taste. Try adding frozen blueberries as ice cubes.

  4. Take water breaks!
    Take a few sips of water between work tasks, or go for a walk to the water foundation for a mental break throughout the day.

  5. Eat your water!
    Staying hydrated is not all about beverages, your body is able to absorb water from the foods that we eat. Foods that have a high water percentage include cantaloupe, strawberries, spinach, watermelon, peaches, bell peppers, and cucumbers.

  6. There is an app for that!
    In the world of smart phones, there are apps for just about everything. Find an app that works for you, and track your water intake. Trackers also keep you accountable.

  7. Sip before snack!
    Before you raid the fridge, try taking a sip instead. Sometimes our bodies feel hungry, but we are actually dehydrated.

Erica Schnurbusch is a registered dietitian nutritionist and an inpatient clinical dietitian at Sentara RMH Medical Center. Erica has three years of experience working with infants, pediatric, and adult patients. Erica is passionate about assisting patients and families to make healthier nutrition and lifestyle changes at all ages.