The simplest and most effective way to prevent dehydration is to drink an adequate amount of water throughout the day. Aim for at least 8 glasses (64 ounces) per day, but increase your intake if you're sweating a lot due to heat or physical activity.
If you know you'll be spending time outdoors in the heat, make sure to drink water before you go out. This will help you start off properly hydrated.
Keep a reusable water bottle with you wherever you go, whether you're running errands, exercising, or spending time outdoors. This makes it easy to sip water throughout the day and stay hydrated.
Incorporate hydrating foods into your diet, such as fruits and vegetables like watermelon, cucumbers, oranges, and strawberries. These foods have high water content and can contribute to your overall hydration.
Alcohol and caffeinated beverages like coffee and soda can have diuretic effects, increasing urine output and potentially leading to dehydration. Limit your intake of these beverages, especially in hot weather.