Tips for staying hydrated

Tips for Staying Hydrated

if you know you should be drinking more water, then you’ll 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. (This means you don’t actually need that detox juice!) Water also lubricates our joints, and protects our nervous system. Above all, it prevents dehydration, which 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 top of mind. But cold weather 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, since water helps your 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’s why we are sharing some of our best tips for staying hydrated. Try this to make drinking water easier and more fun:

  • Infuse your water with different flavors. Try adding fresh mint and cucumber slices, a basil leaf with blueberries, or try one of these other infused water recipes!
  • Tried the infused water and love it? Then you’ll love this infused water bottle, too! Add your fruit, veggies, and/or herbs to the infusion rod, fill the bottle, and go.
  • Set alarms on your phone for hydration reminders. You can also use Alexa, and tell her to remind you throughout the day.
  • Try out one of these time-marked water bottles to help you stay on track.
  • 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.
  • Keep it cold. Can’t keep your water cold enough? Then upgrade your water bottle to this insulated Yeti Rambler to encourage yourself to keep sipping.
  • Our favorite tip for staying hydrated: Fill your plate with lots of fruits and veggies, which is another way to add hydration.

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 months0.7 (about 3 cups)
6 months – 1 year0.8 (about 3.5 cups)
1 – 3 years1.3 (about 5.5 cups)
4 – 8 years1.8 (about 7.5 cups)
Water AI recommendations for children
Age, GenderLiters per day
9-13 yrs, male2.4 (about 10 cups)
9-13 yrs, female2.1 (about 8.75 cups)
14-18 yrs, male3.3 (about 14 cups)
14-18 yrs, female2.3 (about 9.75 cups)
>19 yrs, male3.7 (about 15.5 cups)
>19 yrs, female2.7 (about 11.5 cups)
Water AI recommendations for adolescents and adults

NOTE: If you are an athlete, pregnant or breastfeeding, having GI struggles, or you’re just interested in a more personalized water goal, reach out to talk with one of our Registered Dietitian Nutritionists!


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