If you know you should be drinking more water, then you will want to check out our dietitians’ best tips for staying hydrated. In fact, drinking enough water consistently is a great way to improve your overall health.
Why is water important?
Water is essential for life. It helps rid our body of waste through sweat and urine. (That means you do not actually need that detox juice!) Water also lubricates our joints and protects our nervous system. Above all, it prevents dehydration. Dehydration can be a source of headaches, constipation, kidney stones, and a host of other issues.
In the heat of summer when we tend to sweat more, drinking water may be at the top of our mind. But in the cooler months, hydration is just as important. Staying hydrated through the winter can boost your immune system and help your body fight off infection.
It can also help you stay warmer in the winter months because water helps the body maintain proper temperature balance. One more reason to reach for that H2O: Staying hydrated can help prevent dry skin and chapped lips.
Our Best Tips for Staying Hydrated
Are you sold on drinking more water, but struggling to meet your daily water intake goals? We hear you! That is why we are sharing some of our best tips for staying hydrated. Next time you are thinking about adding more water to your daily routine, try some (or all!) of these recommendations. This can make drinking water easier and more fun:
Infused Water
Infused water is a method of changing the flavor of your water by adding fruits, vegetables and/or herbs to your plain water. By doing this, it helps to enhance the flavor without sacrificing the hydrating effects water has. By adding these different components into your water, you can keep your beverage interesting!
Water is such a versatile fluid that it can easily take on the flavor of whatever you are using. There are many different flavor combinations that you can use and personalize each and every day! You can try mint & cucumber for a refreshing, spa-like beverage. You can try basil & blueberry for an herbaceous and fruity refresher. Find some fruits, vegetables and/or herbs you enjoy and start combining! For some more ideas, try one of these other infused water recipes!
If you tried the infused water and love it, try upping your water game and getting this infused water bottle! This bottle makes it easy to add your flavors to the infusion rod, fill up the bottle and go. You can personalize your beverage of choice daily and ensure you are hydrating and keeping things interesting.
Infused water is a great way to begin getting more water in do your daily routine. By adding even just a little bit of a different flavor, our taste buds will be singing with praise about how hydrated they are.
Reminders
While we may feel that drinking water seems simple enough as a goal to set for ourselves, sometimes remembering to drink more throughout the day can be tricky. We all live busy lives and with the speed of living today, it can be hard to remember all that we have to do.
If you want to start drinking more water, but feel you forget as the day goes on, try setting a reminder or two throughout the day. It can be helpful to set an alarm (or a few) on your phone for hydration reminders. By setting these every few hours or so, it can serve as a good reminder to take a few extra sips of water here and there. You can also use Alexa and request she reminds you throughout the day.
Another option to help with fluid intake can be a time-marked water bottle. Having a visual goal for how much and how often you should be drinking water can be very helpful when trying something new.
Add Bubbles
While infused water can help make drinking water more interesting by enhancing the flavor, sparkling or seltzer water can add to the fun of drinking water. Plain water can get boring after a little while and with so many options available for sparkling or seltzer waters, you are sure to find a flavor and level of bubbles that suits your needs.
Sparkling or seltzer water is a great alternative to soda. By adding a bit of bubbles without the added sugar found in soda, this can help you reach your fluid goals set for the day.
Find the Right Temperature
Some people like their water ice cold, others may like their water room temperature. Whatever your preference, drinking water at the temperature you like can help increase how much and how often you drink water.
Consider upgrading your water bottle to this insulated Yeti Rambler to encourage yourself to keep sipping. By keeping your water at the temperature that you like, you will be making it easier to enjoy water more frequently throughout the day.
Make it Fun
You wouldn’t let your plants go without water, would you? Try downloading the Plant Nanny app. Select a virtual plant and as you drink water and record your intake on the app, your cute little virtual plant will grow.
You can also find a fun or quirky water bottle that you love to bring with you to places. By having a vessel that you enjoy and like to being with you around town, it can make it easier to remember to drink water. Having the accessibility and ease of water nearby can help make it a more realistic and achievable goal.
Get Hydration from Food
Our favorite tip for staying hydrated though? Fill your plate with lots of fruits and veggies! Not only will you be having adequate hydration from the fluids you are drinking, but by adding whole fruits and vegetables to your plate you increase your fluid intake as well.
There are many fruits and vegetables that have water in them and some of the most fluid-rich fruits and vegetables include: watermelon, strawberries, cucumber, lettuce and celery. While this is not an extensive list, it gives an idea of the fruits and vegetables to include in your diet when looking to increase your fluid intake overall.
How much water do I need?
The chart below shows the Adequate Intake (AI) recommendations. This number is based on a few different factors such as gender, age, weight, and activity level, to name a few. But remember, this is only a general guideline and may vary based on your specific needs. Use your urine as a guide.
If this feels overwhelming, then start by adding one 8-ounce cup per week and work your way up to meeting the recommendations. And use our tips for staying hydrated to keep yourself motivated.
Recommended Daily Water Intake
| Age | Liters per day |
|---|---|
| 0 – 6 months | 0.7 (about 3 cups) |
| 6 months – 1 year | 0.8 (about 3.5 cups) |
| 1 – 3 years | 1.3 (about 5.5 cups) |
| 4 – 8 years | 1.8 (about 7.5 cups) |
| Age, Gender | Liters per day |
|---|---|
| 9-13 yrs, male | 2.4 (about 10 cups) |
| 9-13 yrs, female | 2.1 (about 8.75 cups) |
| 14-18 yrs, male | 3.3 (about 14 cups) |
| 14-18 yrs, female | 2.3 (about 9.75 cups) |
| >19 yrs, male | 3.7 (about 15.5 cups) |
| >19 yrs, female | 2.7 (about 11.5 cups) |
EXCEPTION: If you are an athlete, pregnant or breastfeeding, having GI struggles, or you are just interested in a more personalized water goal,
To learn more about your water needs or get your personalized health plan, you can schedule with one of our Registered Dietitian Nutritionists!
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