The New Twist on Water

Many of our patients tell us, “I don’t like the taste of water, but I know I need to drink it!”

Why is it so important to drink H2O year-round, not just during the 115 degree days of summer? Water makes up roughly 60% of your body weight. Every system in your body relies on it.  When your body does not have enough fluids, your body struggles to carry out its normal functions.

Is it still true that you need 8 cups per day? For most adolescents and adults, you likely need more! The charts listed here show what the Adequate Intake (AI) recommendations are based on age and gender. But remember, this is only a general guideline and your recommendations may vary based on your specific needs. This individualization involves exercise intensity, illness, current weather conditions, and pregnancy/breastfeeding. Use your urine as a guide. Keep it clear! But don’t feel overwhelmed! Start by adding one more 8-ounce cup per week to work your way up to meeting the recommendations.

Flavors to add

So, how do you stay hydrated when you do not like the taste of water without adding sugar or artificial sweeteners? Start by adding a lemon, cucumber or lime. Wanting to try something a little bolder? Try these additional ideas to flavor your water this summer!

Raspberry & BasilBlueberry & Lemon 
Watermelon & Mint Cherry & Lime 
Lemon & Ginger Blackberry & Sage
Blueberry & BasilCucumber & Mint
Cranberry & OrangeStrawberry & Lemon

How to:

Place your choice of flavorings into a pitcher (for sharing) or a to-go–bottle (for single serving). Muddle or slightly mash your fruit and/or herbs in the bottom of you container to help release the flavors. Next, fill your container up with ice and water and stir. You can enjoy right away, or for the best flavor let water sit overnight. Missing the bubbly of soda? Try using sparkling water on occasion!

Here’s a cool tool we like to use for a single serving to-go bottle!


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