1) Big gulps instead of steady sips
Fix: Sip 150–250 ml (5–8 fl oz) every 60–90 minutes. Use a marked bottle; set reminders. Chugging can worsen nausea.
2) Skipping electrolytes
Fix: Add a low-sugar electrolyte once daily, more if sweating or lightheaded. Target sodium 300–600 mg per serving (check label); avoid excessive sugar.
3) Drinking large volumes with meals
Fix: If fullness is an issue, drink most fluids between meals. Small sips during eating are okay; avoid large glasses with meals.
4) Ignoring early signs
- Dark urine, dizziness on standing, dry mouth, headache.
- Fix: Take 300–500 ml with electrolytes over 30–60 minutes in small sips.
5) Hot, greasy meals + low fluids
Fix: Choose cooler, lighter meals (soups, yogurt, fruit + protein) on low-fluid days; avoid heavy frying/spice when behind on hydration.
Safety cues (contact your clinician)
- Inability to keep fluids down, vomiting, or severe dizziness.
- Signs of severe dehydration (very dark urine, confusion, rapid heart rate).
Educational, not medical advice. Follow your clinician.