no comments

Tips for staying hydrated and increasing your daily water intake


  1. Don’t wait to drink water. Sip water throughout the day! Pay attention to signs of dehydration! Believe it or not, if you are feeling thirsty, you are already dehydrated!
  2. Keep a refillable water bottle with you. Having it with you is a good reminder to continue drinking throughout the day wherever you are.
  3. Invest in a good water bottle. The more you like it, the more likely you are to use it and drink from it. I am currently using a water bottle that keeps my water cold for 12+ hours, even if it’s in a hot car! I have been drinking more and more often!
  4. Try setting reminders on your phone, watch, or email to drink every hour. Many of us are busy and don’t drink during the day. By the time you remember, you could already be dehydrated.
  5. Create a water bottle with labels for time and how much to drink every one to two hours. This visual reminder will help you drink the appropriate amounts throughout the day.
  6. Consider tracking your fluid intake. Take advantage of free apps like MyFitnessPal, iDrated, WaterLogged, or Daily Water to track how much you drink. Some even offer reminders that you can set!
  7. Drink a glass of water before each meal. It will help you stay hydrated and fill you up!
  8. Try adding fruits and vegetables to your water to get more flavors without the calories! Try one of these exciting combinations!
    • Strawberry and lemon
    • Lemon, lime, and orange
    • Blueberry and lime
    • Apple and cinnamon Sticks
    • Watermelon and peach
    • Or come up with your own combination
  9. Fruits and vegetables have high water content. Eating them can help you stay hydrated and healthy!
  10. Going outside for exercise? Remember to drink water before, during, and after your workout. The recommendation is to drink 14–22 ounces two hours prior to an activity and 15–20 ounces every 15 minutes during the activity. Thinking about sports drinks? Stick with water if you’re activity is under 60 minutes. If it is longer than 60 minutes, sports drinks can be an option. Even think about weighing yourself before and after exercise – for each pound lost, drink 16–20 ounces of fluid.