Drink enough water throughout the day
Eat a balanced diet with fruits, vegetables, dairy, nuts, and whole grains
Include potassium-rich foods such as bananas, oranges, potatoes, and spinach
Include sodium from normal meals, especially after heavy sweating
Include magnesium-rich foods such as nuts, seeds, beans, and leafy greens
Include calcium-rich foods such as milk, yogurt, cheese, and fortified alternatives
Replace fluids and salts after exercise, heat exposure, vomiting, or diarrhea
Use oral rehydration solutions when needed
Avoid excessive alcohol intake
Limit overuse of diuretics unless prescribed
Monitor fluid intake if you have kidney, heart, or hormone-related conditions
Seek medical advice for persistent weakness, confusion, muscle cramps, or irregular heartbeat