Water is easy and accessible — so why do some of us struggle with getting in enough each day? Many reasons! Some dislike the taste or prefer something with a flavor, others don’t have a strong sense of thirst. Patients on certain medications may struggle with taste changes making it unpalatable, while others can only tolerate water at a certain temperature (very cold vs. room temperature). No matter the reason, if getting in your ounces is a daily struggle, try these simple tips for upping your water game!


How much is enough?

This depends on a variety of factors, including climate, altitude, sweat rate, body weight, exercise intensity, certain chemotherapy regimens, and associated side effects, such as fever, vomiting, or diarrhea. The National Academy of Medicine advises adult women to consume 9 cups (72 ounces) of total beverages a day. Adult men need even more—13 cups (104 ounces) a day. At least 80% of your total fluid should come from water. However, daily totals do include water through foods like fruits and vegetables.


Health Benefits

Keeping hydrated is more important than you may think! It is critical for heart health, removing metabolic waste, regulating body temperature, lubricating and cushioning joints, and preventing dehydration. Since fluid loss occurs continuously; through skin, sweat, breathing, urine, and stool—it is essential to replenish these fluids.


Here are 8 sneaky ways to boost your water intake!

  1. Start your day with a tall glass of water. Add lemon or sliced oranges, even steep fruit flavored tea to wake up taste buds.
  2. Make water less boring by adding fruits, vegetables, and herbs. Cucumber mint is a personal favorite! 
  3. Eat water-rich foods. Fruits and veggies are loaded with water; celery, cucumbers, zucchini, watermelon, and strawberries contain more than 90% water. Eat them raw to get the most hydrating benefits!
  4. Treat yourself! Invest in a new, re-usable bottle. If you buy something new, you’re more likely to want to use it. BONUS TIP: Sipping through a straw is known to help increase water intake verse an open mouth bottle!
  5. Bring it with you. Always keep water with you – in the car, at work, shopping, and of course at the gym!  
  6. Track it. Track your fluid intake – and even set periodic reminders – with a free phone app.
  7. Find your best temp. There is no magic temperature for the water you consume, so find what works for you!
  8. Get a good filter or water purification system. If you’re in the market, there are so many systems available at all price ranges. From countertop and refrigerator filters to systems built directly into the kitchen sink, there are options for all. And at the end of the day, hopefully this will encourage you to fill your glass (or bottle) more often!


Erin Pellegrin, RD, LDN