11 Tips for Athletes to Prevent Dehydration

To beat dehydration, you must understand one thing – water is the essence of life, and workouts too.

70 percent of your body is made up of water. When you don’t consume enough water for your body, it starts to lose its functionality making you lethargic, drained and eventually, dehydrated. Your muscles, joints and your skin need water. It helps get rid of the toxic material in your body and makes your skin appear fresh and wrinkle free. It speeds up the weight loss process and decreases chances of getting kidney stones.

Water helps transport the nutrients in your body, hence increasing the blood flow to all areas of your body making your daily life productive and your training, effective. If you’re suffering from dehydration, you can kiss all those essentials good bye.

Hydrating Foods to beat Dehydration

Have food intake that has water. On an average, 20% of the water that our body gets is through food. Great for dehydration, it is added to your body along with many other nutrients. Consume foods like watermelon, tomatoes, zucchini, cucumbers, carrots, broccoli and potatoes.

Water melon and cucumber beat Dehydration

Soup for Hydration

Soup is mostly water, but with tons of nutrients. You can make a soup out of anything you can eat, from fish, chicken, beef, bones or vegetables, you can make a soup by adding beans, grains and even pasta. Add a sliced boiled egg in it as well. It will help cure fever or cold, if you have any, and help you avoid dehydration.

Soups dehydration cure

Lemon Water

Add flavors to water to make it more fulfilling. Add lemon, add a pinch of salt. Add mint leaves. They will help with the digestion process and give your body antioxidants and potassium. It will help keep your cells healthy and the citric acid will help with the digestion and for you to prevent kidney stones.

lemon and mint water fight dehydration

Sparkling Water Hydrates Faster

Everyone loves a little dazzle. Add it your water too. Make your own drinks at home by adding fizzy water to lemons, berry extracts, and honey. Nutritious and fun, you’ll be happy you’re drinking water.

Salt Hydration

Salty snacks make you thirsty. This is why when you eat a steak with salt seasoning, you reach out for a glass of water or the nearest soda you can find. When you are replacing the diet coke and beverages with water, you should also replace burgers with steaks with lean meat and walnuts and popcorns etc.

Combat Dehydration pretzels with salt

Caffeine does not Dehydrate – love your coffee or tea

Everyone has their drink when it comes to tea and coffee, with so many different blends and beans, you enjoy a nice cup with your favorite book, or just relaxing in your favorite chair in the house. Here are some of the ways coffee helps your workouts. A shot or two of espresso or even a mug of black coffee can give you that boost you need.

coffee and tea anti-dehydration

Carry a bottle

It will save money too. Every time you go out, take the water bottle with you. You’ll be able to drink water whenever you feel thirsty because you’ll know that you have access to it and you don’t even have to find a store and buy a bottle.

water bottle best for dehydration

Drink water before every meal

This has been said to us many times before we begin a meal. And it is the best water advice out there. Every day when you are beginning your meal, just drink a whole glass of water. It will help fulfill your appetite and you won’t overeat. It helps weight loss by at least 50% speed.

Get Technology’s help!

There are so many fitness applications out there, even apps which remind you that you should drink water based on time and temperature at your location. They will also help you track how much you had and how much you need to consume more.

Add some spice to your life

Spicy foods are delicious. They help increase the water flow in your system because when you eat more spicy foods, it makes you thirsty because the spice creates burn and flavor and you need to cool down by drinking water. You can always drink a glass of milk instead of water.


When should you drink?

Your body chemistry drives the water needs in your body. Your body gives you signs like dark urine and lethargic feeling. You should then consider adding more than 2 liters of water in a day. Even the UFC champion, Conor McGregor explained in his Notorious diet plan that you should have at least 2 liters of water.

Every day when you wake up, drink two glasses of water. Hydrate yourself when you workout, when you go for a bike ride or for running. It will help you stay fresh, active and healthy like we have mentioned in all the above points. For more, visit our Healthy Eating and Weight-loss sections.