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 blood urea nitrogen
(BUN) 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.
Printable water tracker
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. Check out Apple's reminders guide for iPhones, iPads, and iPod touches or Google's guide for Google Calendar (used on many Android devices).
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.
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
Staying Hydrated Handout
Drinking Water Handout
What to Drink Instead of Pop/Soda Handout
Additional handouts and videos for people with Down syndrome are available in our Resource Library.