The same way I stay hydrated 24/7: orange juice, 0% milk + optional cocoa powder, coffee, and very little actual water. On the rare occasion I have water, it's a sip or two of mineral water. If you only drink things with electrolytes, add salt to food when salt is tasty, drink juice for potassium, and maintain a good balance of calcium : magnesium, cramping will not happen easily. When doing hard labor, juice and milk can help keep blood sugar stable to provide a steady flow of energy. If I became very dehydrated, I would drink according to instinct as I always do which might mean more water (or maybe not).