Challenge Tips

Steer Clear of Sneaky Dehydrators

When it comes to hydration, not all drinks and snacks are your friends — some are sneaky little moisture thieves in disguise! Those salty chips, super-caffeinated iced coffees, and energy drinks kick water right out of your system. (How rude.) And let’s not even get started with cocktails. Alcohol can be a huge dehydrator.

Staying hydrated isn’t just about guzzling more water. It’s also about dodging the culprits that quietly dry you out. Why let them derail your health goals?

Your Action for Today

Identify and limit your daily dehydrators like caffeine, alcohol, or salty snacks. Swap each one for a water-rich food or beverage. For example:

• Drink tea instead of coffee. The caffeine in coffee acts as a diuretic, which increases your urine output and can make you feel dehydrated. Tea, however, is almost as hydrating as water. Although caffeinated tea still has diuretic properties, there is much more caffeine in coffee. If you can replace your coffee with herbal tea, that’s an even better swap.
• Try coconut water instead of a sugary soft drink: You know that afternoon soft drink is unhealthy. It’s loaded with caffeine, sugar, and/or chemicals that do your body far more harm than good. Coconut water, on the other hand, is a slightly sweet beverage with many added benefits. It has electrolytes, including calcium, magnesium, and potassium, which keep your body’s fluid levels balanced. Coconut water also contains just 60 calories per cup and 8 grams of natural sugar.
• Veg-out at snack time: Instead of salty chips or crackers, try crunchy vegetables dipped in cottage cheese or yogurt dip. They provide a similar mouth feel, and they hydrate you.

Recognizing your hydration-drainers helps you double down on what supports you.

Bonus Action: Share swaps with your team so everyone can recognize their sneaky dehydrators and make positive change.

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