5 Ways to Stay Hydrated Throughout the Day

Even if you’ve let your hydration habits slip (or you never glugged a ton of water in the first place), it’s never too late to get back on track and set yourself up to reap the health benefits of staying hydrated.

It’s a worthwhile personal challenge. “Our bodies are roughly 60 percent water, so even the slightest bit of dehydration can negatively affect how we function, from energy levels to digestion and even immunity,” says Lisa Moskovitz, RDN, founder of the New York Nutrition Group in New York City.

However, it’s important to keep in mind that everyone’s water needs differ and will vary based on factors like sex, weight, activity level, and underlying health concerns. Nevertheless, experts do agree that most people need to increase their water intake in order to stay hydrated. It’s also worth noting that while it’s rare, it is possible to drink too much water, Moskovitz says. In the case this happens, excess water can deplete sodium levels in the body, which are a necessary electrolyte for heart and muscle function.

So, if you’re someone who thinks they need to be drinking more water or knows that they’re not meeting their daily hydration needs, we’re here to help. One word of advice before you start: Know your baseline hydration level before you adjust your water intake. “Challenge yourself to keep track of water intake for just a few days to get an idea of what your normal intake is like,” says Moskovitz.

1. Hydrate Right After You Wake Up and Before Meals

If you put a water bottle in front of you, it’s easy to get lost in the day’s tasks and forget to take sips, but prioritizing hydration morning, afternoon, and evening is important. “Try to have about two glasses of water first thing in the morning and then one glass of water before every meal and snack,” says Moskovitz.

There’s a double benefit to pairing food and water: “Drinking H2O also helps you slow down during meal time. If you start a meal with a very empty tummy, it’s easy to eat much faster and forget to thoroughly chew, which impacts how well food is digested,” she says.

2. End Your Day With Another Bottle of Water

Participants also benefited from a decrease in blood pressure, since water supports kidney function, allowing the organ to better remove excess sodium from the body. The additional water also supports proper body temperature regulation, likely due to a boost in circulation. Make sure to time your intake so that you finish drinking around two hours before bed, otherwise you may have to get up in the middle of the night to go to the bathroom. Timed properly, this is one before-bed habit that will definitely boost your health (unlike scrolling through TikTok).

3. Eat Your Water by Following a Produce-Heavy Diet

Fruits and vegetables have a high water content that will help you meet your daily quota, says Libby Mills, RDN, a Philadelphia-based spokesperson for the Academy of Nutrition and Dietetics. “Fruits like cantaloupe, strawberries, and watermelon, and vegetables such as lettuce, cabbage, celery, spinach, and cooked squash, are about 90 percent water,” she says. Dairy products, including milk, yogurt, and cottage cheese, are also good sources of water.

4. Experiment With How You Drink Water to Maximize Enjoyment

Jennifer Ashton, MD, chief medical correspondent for ABC News and a health editor, challenged herself to drink more water and stay hydrated in creative ways. If you’re the type of person who thinks plain water is, well, too plain, experiment with different temperatures and tastes.

“I knew that if I made hydration as palatable as possible, I’d be able to keep it up more easily,” Ashton says. So she tried water with ice, without ice, at room temperature, and flavored with slices of fruit. Her preference ended up being plain cold water with no ice, but that doesn’t have to be yours. Try out different flavors by adding fresh fruit (like the discarded strawberry tops from breakfast), vegetables (cucumber slices), or herbs (fresh basil or ginger).

5. Keep Track of Your Water Intake With an App or Smart Bottle

Make your water bottle your smartphone’s new companion. “Just like you keep your phone right next to you at all times, you should keep a BPA-free water bottle [within reach],” says Moskovitz. Make your phone work for you by using a well-rated, popular hydration-tracking app.

Consider options like Water Reminder (free on Google Play), Water Tracker Waterllama (free on the App Store), or Water Drink Reminder (free on Google Play), which allow you to keep track of what you’re consuming. They will also remind you during the day to start swigging. If you don’t want to download an app, set a timer on your phone to go off every hour to remind you to pause for a few sips.

These days, you can also find smart water bottles that automatically track how much water you need based on your activity levels. There’s tons of technology out there that can support your goals, so find what works best for you.

The Takeaway

• Drinking water offers important health benefits like helping to eliminate waste from your body, regulating your body temperature, protecting your joints and organs, and decreasing your risk of experiencing dehydration.
• Studies show that most people probably aren’t drinking enough water each day.
• To increase your water intake, consider strategies like setting an alarm to remind you to take sips, drinking water before every meal, and eating your hydration via fruits and veggies with a high-water content.