Tips for Staying Hydrated June 12, 2008 at 1:19 PM EST - Updated July 3 at 5:20 PM TIPS FOR STAYING HYDRATED Have something to drink when you first get up in the morning. Carry a plastic water bottle with you during work hours and when you are away from home for long periods of time. Try to drink something before, during and after exercising, especially in hot weather. Drink water every 15 minutes as you exercise. Remember to drink before you get thirsty. Try to limit caffeinated and sugary beverages and alcohol. Monitor your fluid intake, factoring in foods. Most of what we eat contains some water, especially fruits and vegetables. Keep a glass, cup or plastic bottle of water next to your bed. Watch for signs of dehydration, including; fatigue, headache, nausea, and light-headedness.