Hydration Hacks
Benefits of hydration
- Lubricates joints
- Oxygenates the body
- Boosts skin health
- Protects the brain
- Regulates body temperature
- Maintains blood pressure
- Optimizes kidney function
- Aids digestion and nutrient absorption
- Removes toxins and waste from body
Hydrating guidelines
Males: 13 cups/day (104 oz)
Females: 9 cups/day (72 oz)
- Forget about the old rule of “8 cups per day.”
- These guidelines assume you get 20% of your hydration from foods and 80% from fluids.
- Actual needs will vary based on:
- Body size
- Environment
- Diet
- Activity level
- Medications
- Pregnancy or breastfeeding
- Conditions such as kidney disease or heart failure
What counts as fluids?
- Any non-alcoholic liquid or beverage, including caffeinated items:
- Water
- Sparkling water
- Milk
- Juice
- Sports drinks
- Coffee
- Tea
- Sodas
- Energy drinks
- Liquid-based foods, such as soups and smoothies
Hydrating foods
Supplement your fluid intake by boosting your consumption of the water-rich foods listed below.
| Foods | Percentage of water |
| Asparagus, baby carrots, broccoli, cabbage, celery, cucumbers, iceberg or romaine lettuce, peppers, skim milk, spinach, strawberries, watermelon, zucchini |
90%-100% |
| Apples, cottage cheese, green grapes, navel oranges, pears, peaches, pineapple, plain nonfat Greek yogurt, sweet potatoes |
80%-90% |
| Avocados, bananas, lentils (cooked), part-skim ricotta cheese, salmon (cooked), shrimp (cooked), yellow corn (cooked) |
70%-80% |
Tips to increase your water intake
Keep it with you
- Find a water bottle that works for you in terms of size, design, and materials.
- Consider a bottle with a straw - research shows people tend to drink more with a straw.
- Consider a bottle with measured markings to help you assess your intake.
- Consider a smart water bottle such as HidrateSpark, WaterH, or Larq.
- If you struggle to refill your water bottle during the day, consider a larger sized bottle.
- Make sure your water bottle is portable.
- Can it fit your vehicle’s cup holder?
- Can it fit in your purse, briefcase or backpack?
- Does it have a handle or carabiner?
- Once you find a bottle you like, consider having at least a two or three so you can always have access to one at home, in transit and at work.
Make it taste good
- Filter your water. Try a faucet-mounted filter or a pitcher/bottle with a built-in filter.
- Infuse your water with:
- tea bags (cold brew types work best)
- fresh or frozen fruit
- cucumber
- herbs (mint and basil are top picks )
- Add a splash of fruit juice to your water.
- Use sparkling water for carbonation.
- Freeze water in your bottle to keep it cold.
- Make flavored ice cubes.
- Minimize beverages with added sugars and nonnutritive sweeteners.
Make it a habit
- Attach drinking water to other activities you already do:
- when you wake up
- while you make coffee
- driving in the car before or after a bathroom break
- before each meal
- before and after physical activity
- Sip your fluids throughout the day. People tend to drink more when they sip throughout the day versus gulping water a few times a day.
- Aim to consume a specified amount of water within a certain time frame (e.g. 8 oz of water per hour at work).
- Remind yourself to sip. Set alarms on your phone or computer, or put reminder notes around your home or office.