We all need hydration, whether we are young or old. Whether we are athletes, dancers, campers or simply people who work out on a regular basis, dehydration affects us all. The effects of dehydration can be damaging, not only to our kidneys and other organs but also to our soft tissues. In order to avoid these risks, hydrate before and after any activity, sport or exercise. Here are the three main types of hydrating strategies for athletes, dancers and campers:

Ice-water: When hydrated through cold water, ice-water hydrating is an ideal strategy for restoring lost electrolytes, replacing watery tissue with fluid and providing energy to perform physical activities. You should drink no more than six ounces of ice water per day. An additional glass of water should be taken in the morning. An eight-ounce glass of low-sugar or unflavored juice is an excellent substitute for ice water. An eight-ounce glass of lemonade or cranberry juice is a good option for sports drinks or to replace plain juice.

Vegetable Juice – If you’re on a juice diet or looking for ways to increase your daily water content, juicing vegetables is a good way to go. Juicing provides significant amount of nutrients. The most notable vegetables that are typically included in vegetable juice diets are broccoli and romaine lettuce; green and leafy vegetables are high in vitamins and nutrients.

Milk – A cup of low-sugar or unflavored regular milk is the standard hydrating beverage. You can add a squeeze of lemon or lime to boost the taste. It is best if you use nonfat or skim milk. Do not drink flavored or skim milk, as these provide little hydration. In addition, flavored or skim milk has a significant amount of sugar.

Water – Most people do not drink enough water to stay hydrated. For best results, take in one to two cups of water during the course of the day. To achieve better hydration, you can add a teaspoon of salt to five ounces of water. You can also opt to use a noncaloric sweetener such as honey to sweeten up your beverages. Opt for plain, unsweetened water to reduce calories.

Watermelon – Consuming watermelon may provide multiple health benefits, especially if you eat it within the confines of your hydrating regimen. Watermelon has a mild acidic acidity, which makes it a great choice for hydrating. Because of its high water solubility, it can soak up multiple toxins, which can be bad for the body. Some of these toxins include fat, sugar and sodium.