Water is essential to the human body, and staying hydrated is key to your overall health. After all, 60% of the human body is made up of water. Water serves many functions in the body, including keeping our joints lubricated, regulating body temperature, fueling cells, and more. To keep your body functioning at an optimal level, you have to stay hydrated: the recommended daily water intake for men is about 124 ounces and 92 ounces for women.
While some people can guzzle water no problem, others aren’t programmed that way. Whether you forget to fill your water bottle up at the beginning of the day or can’t get yourself to swig that much water because of the taste (or lack thereof), you can still get your daily H2O in. Try these hydration hacks to make sure you are keeping up with the fluid intake you need.
Yes, water is always going to be the top choice, but if you need a drink with some flavor (and not a ton of sugar), black coffee or tea are solid runners-up. In fact, coffee and tea both provide their own health benefits: having a regular cup or two of coffee daily has been linked to a decrease in certain chronic diseases, while tea can reduce the risk of heart disease and type 2 diabetes. So much for the myth that coffee dehydrates you!
According to the Academy of Nutrition and Dietetics, you can get up to 20% of the water you need daily from your diet. Fill your plate with some of these foods that are 70% to 100% water:
Most broth-based soups (think chicken or bone broth) are mainly water. Bonus: they are also a good source of electrolytes, which help your body maintain a steady fluid balance.
Carbs often cause the body to retain more water. This is why reducing carbs from a diet often leads to weight loss, because you’re shedding water weight. Just be sure to make smart choices: nutrient-dense carbs like whole grains, beans, legumes, and quinoa will have more health benefits beyond hydration than processed chips or white bread.
For those who want to steer clear of sugary sports drinks, coconut water is a low-calorie option. It contains electrolytes like potassium, sodium, and manganese. It’s no more hydrating than water, but if you don’t enjoy the taste of water, it’s a great alternative to make sure you’re getting enough fluids and staying hydrated.
The bottom line is that while there are plenty of creative ways to get your daily water intake, you do still need to drink some water regularly! So don’t forget to take the occasional sip from your Hydroflask while keeping the above tips in mind.
About the author
Colleen Travers is a freelance writer and editor who specializes in health, nutrition, diet, fitness, and wellness trends for various publications and brands. Her work has appeared in Reader's Digest, SHAPE, Fit Pregnancy, Food Network, and more.