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For people with Down syndrome, family members, caregivers and professionals.

Tips for Staying Hydrated

January 2022 | Adult Down Syndrome Center - Resource List

A common recommendation we give to individuals with Down syndrome who come to our clinic is to drink more fluids. Many people with Down syndrome we see are at least mildly dehydrated. Dehydration can cause dizziness, fatigue, and confusion. Another indicator of dehydration is an elevated BUN (blood urea nitrogen) value on a blood test. This lab value is frequently elevated for individuals with Down syndrome who come to our clinic. 

Some tips for staying hydrated include: 

1. Use a chart or tracker (such as the one pictured below) to monitor how much water you drink. A printable version can be found at this link.


2. Use an app to track how much water you drink. Plant Nanny is one option (available on iOS and Android). The app has a plant that you "water" with each glass of water you drink. You can watch the plant grow throughout the day. 

3. Set reminders on your phone or tablet. A guide for iPhones, iPads, and iPod touches can be found here. A guide for Google Calendar (used on many Android devices) can be found here.

4. Consider buying a reusable water bottle to use throughout the day. Picking out a new water bottle may be motivating for some. Set a goal for how many water bottles you will drink each day. The articles linked here and here provide water bottle recommendations. 

5. Flavor your water with fruit. 


Our Resource Library has a number of additional resources with tips for staying hydrated. The resources can be found at the links below. 

Keeping Hydrated Video

Image of video on hydration for people with Down syndrome


Staying Hydrated Handout

Visual support about staying hydrated


Drinking Water Handout



What to Drink Instead of Pop/Soda Handout

Pictures of what to drink instead of pop



Please note: The information on this site is for educational purposes only and is not intended to serve as a substitute for a medical, psychiatric, mental health, or behavioral evaluation, diagnosis, or treatment plan by a qualified professional. We recommend you review the educational material with your health providers regarding the specifics of your health care needs.