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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 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 opens in new window and Android opens in new window). 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 opens in new window for iPhones, iPads, and iPod touches or Google's guide for Google Calendar opens in new window (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

Video on hydration for people with Down syndrome


Staying Hydrated Handout opens in new window

Visual support about staying hydrated


Drinking Water Handout opens in new window



What to Drink Instead of Pop/Soda Handout opens in new window

Pictures of what to drink instead of pop


Additional handouts and videos for people with Down syndrome are available in our Resource Library.

Find More Resources

We offer a variety of resources for people with Down syndrome, their families and caregivers and the professionals who care for and work with them. Search our collection of articles, webinars, videos, and other educational materials.

View Resource Library


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.