5 tips to fight dehydration

3 min read

“If you are thirsty, you are already dehydrated!”


Ok, let us start by asking an awkward question… “what color is your pee lately?”

“What color!? Its colorless…” 😃😃😃

“Well, its kinda pale yellow…” 😐😐😐

“Its yellow, like really yellow …!”😡😡😡

Yellow urine is a sign of extreme dehydration…Its a sign that you need to make some gradual, and small but definite changes to your routine, to incorporate more fluids in it!

How much water/fluids do we need?

“Generally” 8–10 glasses of water/fluids!

Now this “Generally” is really generalized of a recommendation, and depending on your body surface area, perspiration, climate and even medical conditions, your fluid needs can change drastically.

Personally speaking, I am 5.4″, 130#, no medical issues, living inside a pressure cooker (literally) and tend to sweat like a pig!! I tend to go wellllll beyond 8 cups of fluids a day! But that is just me…If you are someone living in a colder climate or has Heart or Kidney failure, your needs will be much much lesser (for specific recommendations, chat with me on DawaiBox app)

So back to square one!! Or are we?

How to know if you are drinking enough fluids? Refer to the pee color indicator in the beginning 👆

Now drinking fluids to avoid dehydration sounds good in theory, but in reality, there exist some challenges-

a. Some people just hate the taste of plain water

b. Some are constantly traveling or don’t have access to water all times

c. Some get bored of drinking the same kind of fluids again and again!

So, here are my 5 tested and tried expert tips to jazz up your fluid intake game this summer-

Number 1.


“They come in different sizes and shapes but they are all pretty…”

I am talking about “Water Bottles!

a small one can fit snug in your handbag next to your makeup pouch and a bigger one can have its parking spot reserved on your work desk!

Point is, carrying a bottle of water en route or keeping it handy during work is not that challenging of a task…you just need to make it a habit (21 days.. 3 weeks.. that’s how long it takes to form a new habit)

So what are you waiting for? Grab that bottle and “make it to go..”


Number 2. Water isn’t the only option

Milk, teas, fruit juices all are almost 90% water, and they all count! So thinking about adding a glass of milk to your breakfast tray (👍👍👍), or half a cup of OJ to your snack time(🙂🙂)

Are you a tea lover? Yes? Lovely 🙂

Go ahead and enjoy that cup of tea…it is an extremely mild diuretic (stuff that makes you pee more)..so no worries..it won’t cause dehydration!

Number 3. Infused water

A very easy and fun way of adding some flavor to your plain old drinking water…Just add some fruits and herbs to your bottle of water and refrigerated it overnight .. Trust me it never gets boring as there are so many fruits and herbs out there… ’N’ number of combinations that you can try!

My personal favorite combination is Lime/Lemon+Orange+Mint, zesty-sweet-n-refreshing 🙂

Know more about infused water and get recipes Here

Number 4. Fruits

did you know that fruits are almost 80% water!

Yes, fruits are one of the most significant, delicious and yet often neglected source of water(No, shoosh! dried fruits don’t count..). So, be it Pineapples, be it watermelons, be it berries or be it apples; feelin’ hungry and dehydrated at the same time? Grab a fruit…

Number 5. Say No to that 3rd cup of coffee

Coffee is guddd…I myself am a connoisseur of coffee (or at least I consider myself to be one..). Coffee is full of antioxidants, is good for the heart, helps uplift your mood and wakes you up..in a nutshell, “Its a magic pill”!

But there lies a dispute whether or not it dehydrates you? Some say coffee makes you urinate more thus dehydrates you and others say its just not true!

Science says up to 4–5 cups of coffee per day is safe to be consumed and will not cause dehydration.

Personal suggestion, STOP after that second cup of coffee (saves on excess sugar calories..) and replace that 3 rd cup of coffee with some cooling and equally antioxidant- rich Sugarcane Juice this summer…


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Soniya Nikam, MS, RD.

Soniya Nikam, MS, RD.

She is a Registered Dietitian who does not believe in dieting; She has a Master's Degree in Nutrition but she is not your "I know it all Nutrition Guru!"; She loves food but loves talking about food even more. Her articles are a direct reflection of her personal quest where nutrition science meets real life! Oh, and she is owned by a 3 m.o. naughty kitten :)

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