Hydration Tips to Help You Drink More Water

Staying hydrated is essential for maintaining good health, and it becomes even more essential in the thick of a sweat-inducing Texas summer. Our bodies are over 50% water, and that magical H2O supports many critical functions in the body, from regulating our temperature to lubricating our joints and protecting our spinal cords. We all know we need to drink enough water, but many of us struggle because H2O straight from the tap can be so … well … boring. That’s where these hacks come in:

1. Set Goals

The amount of water you need daily depends on your age, gender, size, and activity level. Generally speaking, men should drink about 3.7 liters (125 ounces) of water each day, while women should drink about 2.7 liters (91 ounces), according to the U.S. National Academies of Sciences, Engineering, and Medicine. But you may need more or less depending on your individual needs. Pregnant women and heavy exercisers need more water on a daily basis than those with more sedentary lifestyles, for example. To determine how much you need to drink, consult with your doctor. In general, the more you sweat, the more you need to drink. So, on spin class or bikram yoga days, it’s best to bottoms up!

2. Have Fun With It

While plain water is the best option for staying hydrated, there are a variety of enhancements and alternatives that can help replenish electrolytes, vitamins, and other nutrients. Products such as Pedialyte, Gatorade, Nuun tablets, and Liquid I.V. can help boost your hydration levels and provide additional benefits such as improved energy and recovery. Keep in mind that they may not work for everyone; talk with your doctor if you have questions or concerns before trying them.

3. Infuse Flavor

Replacing soda or other flavored beverages with water can shock your taste buds. You don’t have to go cold turkey from sugary flavor to pure water. Most big-box retailers sell vials of flavoring liquid, but the easiest and most natural way to infuse your drink with more pep is to simply squeeze a few drops of lemon or lime juice over top. Or, chop up your favorite fruits and drop them into a pitcher of cold water. Store in the fridge for a fruit infusion that will keep you coming back for more!

4. Make It Bubbly

Fancy a little fizz? Cans and bottles of sparkling water are abundant in the soda section of the grocery store, but an eco-friendlier option (that also saves space in your fridge) is buying a water carbonator, like SodaStream.

5. Splurge on a High-Quality Water Bottle

A tip for staying hydrated on the go: Invest in a good water bottle. Look for one that’s durable, leakproof, and has a wide mouth for easy filling and cleaning. Some water bottles have features like insulation to keep your water cold or a built-in filter to purify tap water. To know for sure that you’ve hit your target number of ounces per day, look for a water bottle with a measurement line on the side. Try to reach halfway toward your goal by lunch and two-thirds of the way by dinner.

Good Habits Take Time

The best advice for making a new habit is simple: Keep trying, even if you mess up. Eventually, you’ll have more days of being well hydrated than days when you’re not. No one is perfect — but we’re all better off nourished by nature’s unsurpassed hydrator, H2O.

While you’re battling the heat this summer, remember to keep your foundation well-watered, too.