The simplest and most effective way to prevent dehydration is to drink an adequate amount of water throughout the day. Aim for at least 8 glasses (64 ounces) of water per day, but adjust according to your activity level, environment, and individual needs.
Keep a reusable water bottle with you wherever you go, whether you're running errands, exercising, or spending time outdoors. This makes it easier to stay hydrated throughout the day.
Drink water before you start exercising, sip water during your workout, and replenish fluids afterwards to replace what you've lost through sweat.
Many fruits and vegetables have high water content and can contribute to your overall hydration. Include foods like watermelon, cucumbers, oranges, strawberries, and lettuce in your diet.
Beverages like coffee, tea, and alcohol can have a diuretic effect, increasing the risk of dehydration. Limit your intake of these beverages, especially when it's hot outside.