You may have heard time and time again that you should drink more water, especially during the hazy, hot, and humid days of the summer. But increasing your water intake can be challenging.
After all, according to the Mayo Clinic, our bodies are mostly water (it makes up approximately 60 percent of our weight), and it's necessary for good health. Water helps your body maintain a normal temperature, bring essential nutrients to your cells, flush out waste, and keep your joints lubricated. Dehydration can cause headaches, fatigue, and even hunger.
So how much water should you drink? While you've probably heard that you should drink a minimum of eight glasses a day, your daily intake depends on different factors, such as your overall health, how active you are, and where you live. How do you know if you're well-hydrated? Check the color of your urine. If it's pale yellow, you're most likely well-hydrated. A darker shade that resembles apple juice could mean that you should drink up.
If you need to increase your water intake, here are seven sneaky ways to help you drink more and stay hydrated throughout the day.
Plain water can be boring sometimes, but infusing it can be a great way to add flavor (and fun!) to your next drink. While lemon or lime may be your go-to, try adding other fruits like sliced berries, oranges, or grapefruit. You can even add veggies like cucumbers, aromatics like ginger, and herbs like basil to keep your drink interesting. To intensify the flavor, let the mix sit in the fridge for a few hours or overnight.
Eat Your Fruits and Veggies
Yes, you can eat water. Fruits and vegetables count toward meeting your hydration goals, especially if you stick with high water content produce, such as watermelon, cucumbers, melon, grapefruit, grapes, zucchini, or tomatoes. Eat these foods as snacks, or load up your lunch or dinner recipes.
Have a Popsicle
These frozen treats aren't just for kids! Eating a popsicle can be a refreshing way to sneak more hydration into your day, and they're a perfect treat to help you cool down after a long run or gym session. Put a healthy twist on these by making your own frozen pops at home.
Make It a Routine
When drinking water is part of your daily routine, it becomes second nature. For example, drink a glass of water first thing in the morning or after brushing your teeth, and get a jump on your daily hydration goals.
Set a Goal
Speaking of goals, if you need a little more motivation, set a daily hydration goal for yourself. Use an app like Waterlogged to keep track of your progress, or get a smart water bottle like MyHydrate, which tracks your water intake.
Use a Reusable Straw
As a kid, you probably loved drinking beverages from a straw. There's just something about them that makes it more fun to down your drink. Try using one in your next glass of water and see how much more you drink.
Keep It Handy
One of the not-so-secret secrets for how to drink more water is to actually have water nearby. Keep a glass of water on your desk or take a water bottle with you when you hit the gym or head out for a walk. Another incentive is to choose a water bottle that you like the looks of and won't mind carrying around.
Drinking more water doesn't have to be a chore. Start with these seven simple sneaky ways to increase your water intake, and you'll be drinking more water—and reaping the benefits—before you know it.