Sip your way to hydration -
Diuretics increase the excretion of water from the body rather than hydrating. Try calorie-free, fruit-flavored waters to add some variety.
Some versions are flavored no-calorie waters, some are flavored with low-calorie sweeteners and others contain enhancements like vitamins speak with a Registered Dietitian or physician prior to consuming these.
Dilute juices. For some people, fruit and vegetable juices taste too thick or sweet. Try diluting them with water or, for a fizzy kick, use club soda. Eat your water. Most of your fluid needs are met through the water and beverages you drink.
However, you can get some fluids through the foods that you eat as well. For example, broth soups and foods with high water content — such as celery, tomatoes, or melons — can contribute to fluid intake. Carry a water bottle with you.
This is a great way to maintain your hydration level when doing outdoor activities or running errands, especially in warmer months. Aim for reusable bottles, and make sure they are BPA-free. Order water when eating out. This will keep you hydrated, save money and reduce calories all at the same time.
Add citrus. Adding a slice of lime or lemon to your water may improve the taste and make you want to drink more water than you usually do.
Seeing your track record can help motivate you to maintain your fluid requirements. Try one of the many apps that track fluids, calories and nutrients. Electrolytes — What Are They? Learn More. Reaching for a sip of water consistently during your day will keep your mouth from getting dry and may even help keep your breath fresher 19 , Keep a glass of water or a reusable bottle nearby and within your line of sight for a constant visual reminder to take a sip.
One simple way to get more water is to eat more foods that are high in water. Fruits and vegetables that are particularly high in water include 21 , 22 , 23 , 24 , 25 , 26 , 27 :. In addition to their high fluid content, these fruits and vegetables are packed with vitamins, minerals, and antioxidants that promote your overall health.
An easy way to boost your water intake is to simply drink one glass when you wake up and another before you go to bed. A glass of cold water in the morning may help wake you up and boost your alertness Plus, drinking water before bed can keep you from waking up with a dry mouth and bad breath 19 , The National Academy of Medicine estimates that most people need 90— ounces 2,—3, ml of fluid per day, including fluid from water, other beverages, and food.
However, it can be difficult to drink water habitually, especially if you are busy, regularly forget to drink, or dislike the taste of water. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. While it's clear that drinking enough water is important to health, you may wonder whether the timing matters.
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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 12 Simple Ways to Drink More Water. By SaVanna Shoemaker, MS, RDN, LD — Updated on February 10, Share on Pinterest. Understand your fluid needs.
Set a daily goal. Keep a reusable water bottle with you. Set reminders. Replace other drinks with water. Drink one glass of water before each meal. Get a water filter. Flavor your water. Drink one glass of water per hour at work. Sip throughout the day.
Eat more foods high in water. Drink one glass of water when you wake up and before bed. The bottom line. How we reviewed this article: History. Feb 10, Written By SaVanna Shoemaker. Aug 19, Written By SaVanna Shoemaker. Share this article.
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