How can i avoid dehydration?

Lots of Fluids : Drink lots of fluids especially clear liquids in small amounts frequently. Most doctors recommend 8-12 glasses (each glass is of about 8 ounces or 250 ml) per day. U may need more if u r very active with lots of exercise or running. Also if outside temperature is over 100F fluid requirement increases because of insensible losses. Water is the best fitness drink but you have so many choices.