Staying hydrated is essential for overall good health. Water helps with multiple functions in the body such as preventing constipation, regulating blood pressure, and preventing kidney stones. The average daily recommended intake for total fluid for women is 90 ounces and 125 ounces for men, though true fluid needs vary from person to person. Some of this fluid comes from the food we eat and drinks like coffee or tea, but it’s a good idea to try and get the rest of the recommended amount from unsweetened beverages with no caffeine.
Good ol’ water is the best choice for keeping hydrated, but for some it’s not very inspiring. If you don’t like the taste of plain water or find yourself struggling to remember to drink enough throughout the day, check out these 5 easy ways to increase your water intake:
Infuse your water
Don’t like the taste of plain old water? Fruit and herb infused waters are both delicious and hydrating. Add any combination of fruit, berries, cucumber slices, citrus slices like lemon or lime, mint leaves, or basil leaves to a pitcher of water and store in the fridge. Want more flavor inspiration? Click here for 10 infused water recipes.
Add a twist to bubbles
Sparkling water is another great option to increase your fluid intake with zero calories, zero sugar, and zero sodium. You can drink it plain, but many brands have unsweetened flavors like passionfruit, berry, lemon, and mango. If you’ve tried sparkling water in the past and feel like it’s too bland, try it with a splash of 100% cranberry juice and a squeeze of lime to liven up the flavor.
Drinking herbal tea throughout the day also counts as water! Make sure to choose varieties that don’t have caffeine or sweeteners such as chamomile, ginger, or peppermint. The types of herbal tea available are near endless so you can switch it up everyday.
Out of sight, out of mind
Try to keep a water bottle on hand so it reminds you to drink water. Getting a bottle that has measurement markings on the side can help you keep track of how much water you’ve been drinking throughout the day. If you don’t like the idea of carrying a water bottle around, you can keep several in strategic places such as work, in the car, and at home.
Use tools to cultivate new habits
Need a little extra help remembering to drink water throughout the day? You can set periodic reminders on your phone to prompt you to drink. If you have a wearable device such as a Fitbit, you can often use those to remind you to drink as well! Eventually, drinking water should become a habit and you won’t need the reminders anymore.
Want some more ideas for increasing your water intake? Chat with the Experts in the Brook app for more tips. Be sure to check with your doctor before making any changes to your current water intake as some health conditions may require limiting fluids.
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Reviewed by Emily Matson, MS, RDN
on March 10, 2020. Emily is a Registered Dietitian with her Master's degree in Nutrition from Bastyr University in Kenmore, WA, and is one of our Brook Experts.