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Stay Hydrated: Simple Tips for Better Health

Learn easy ways to drink more water and stay properly hydrated throughout the day.

Quick Facts About Hydration

• Your body is about 60% water
• You lose water through breathing, sweating, and urination
• Even mild dehydration can affect your energy and mood
• Most adults need 8-10 cups of fluids daily

Why Hydration Matters

Better Energy: Helps you feel more alert and focused
Healthy Skin: Keeps skin looking fresh and healthy
Better Digestion: Helps prevent constipation
Temperature Control: Helps your body stay cool
Joint Health: Keeps joints lubricated

Signs You Need More Water

• Feeling thirsty
• Dark yellow urine
• Dry mouth or lips
• Feeling tired or sluggish
• Headache
• Dizziness when standing up
• Not urinating for several hours

Easy Ways to Stay Hydrated

Simple strategies that work for busy lifestyles

Make It a Habit

• Start your day with a glass of water
• Keep a water bottle with you
• Drink water before, during, and after meals
• Set reminders on your phone
• Drink water before you feel thirsty

Make It Tasty

• Add lemon, lime, or cucumber slices
• Try sparkling water with fruit
• Drink herbal teas (hot or iced)
• Eat water-rich foods like watermelon
• Use a fun water bottle you enjoy

Foods That Help You Hydrate

Get extra water from what you eat

🍉

Watermelon

92% water

🥒

Cucumber

95% water

🍊

Oranges

87% water

🍅

Tomatoes

94% water

When You Need Extra Water

• When exercising or sweating
• In hot weather
• When you have a fever
• If you're pregnant or breastfeeding
• When drinking alcohol or caffeine
• At high altitudes

Start Today!

Pick one tip from this page and try it today. Small changes lead to big improvements in how you feel.

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