Staying hydrated is simple but often overlooked. Here are some of the best and most practical ways to stay properly hydrated:
- Drink filtered water regularly – not just when you’re thirsty
- Carry a reusable water bottle
- Set reminders or use an app
- Include hydrating foods in your diet
- Reduce intake of caffeine and alcohol
- Limit intake of sparkling / carbonated water
- Be mindful of salt intake
- Include Herbal teas or infused water
- Adjust hydration according to weather and physical activity
Thirst is a late sign of dehydration. To avoid becoming hydrated we should sip water throughout the day rather than drinking large quantities all at once.
Keep a reusable water bottle, preferably glass or stainless steel, with you at work, in your car, or when running errands. This creates a visual reminder and makes water more accessible.
If you don’t tend to think about drinking water, use hydration tracker apps or set phone alarms to remind you to take a few sips every hour until it becomes a habit.
Many fruits and vegetables have a high water content so they can also be included in your diet to help keep you hydrated. These include cucumber, watermelon, oranges, strawberries, lettuce, celery. These foods not only contribute to daily fluid intake, but they also provide some essential nutrients that help with hydration.
Remember that coffee, tea, and alcohol can have diuretic effects, which increased fluid loss. If you drink them, make sure to consume an equal or greater amount of plain water.
If plain water is boring, try drinking caffeine-free herbal teas or water infused with lemon, mint, cucumber, or berries. If these don’t contain milk and sugar, they will also be good for hydration.
Salty foods can increase dehydration. If you eat something salty, drink extra water to help compensate.
Hot climates or physical activity increase sweat loss. When we sweat a lot during exercise or in hot weather we lose not just water but also electrolytes, like sodium, potassium, magnesium, and calcium.
Electrolytes help the body by maintaining fluid balance inside and outside the cells, supporting muscle function and preventing cramps, and regulating nerve signals and heart rhythm.
Replacing lost electrolytes helps rehydrate more effectively than water alone and keeps your muscles, nerves, and energy levels functioning properly.
For heavy sweating, consider drinks with added electrolytes or natural sources like coconut water and bananas.
A good habit is to drink a glass of water first thing in the morning to rehydrate after sleep, and another before bed (if it doesn’t disturb sleep) to help with overnight hydration.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 7 August 2025 to learn more. Listen to my next interview on Thursday at 7.45am.