January 2022

Dehydration happens when you lose more fluids than you take in. This could happen if you lose excess water due to sweating or illness — or if you simply aren’t drinking enough. When you’re dehydrated, you can feel tired and dizzy. Dehydration can cause your mouth and skin to become dry. Feeling thirsty or having dark-colored urine are also signs that you’re dehydrated.

The easy answer to preventing dehydration is to drink more water throughout the day. But what if you don’t like plain water? Here are four other ways you can make sure you get the hydration you need.

Eat more fresh fruits and vegetables.

Drinking fluids isn’t the only way to stay hydrated. Certain produce contains a high water content, according to the Academy of Nutrition and Dietetics. Produce with 90% to 100% water includes strawberries and melons, especially cantaloupe and watermelon, green leafy vegetables, and cooked squash. Fruit and vegetables with 70% to 80% water include bananas, grapes, pears, pineapples, citrus fruits, avocados, carrots, and cooked broccoli.

Add dairy.

Fat-free skim milk has a water content of 90% to 100%. Moist dairy products, including yogurt, ricotta, and cottage cheese, also contain about 70 to 80% water.

Sip on soup or broth.

Adding these to your diet can increase your water intake. For the highest water content, choose clear soups or broths over cream-based chowders.

Infuse your water to improve the taste.

Adding lemon slices is a great way to enhance the flavor of water. But it isn’t the only way. Try slices of lime, grapes, watermelon, or cucumbers. Or make flavored ice cubes so you can jazz up plain water quickly.