Your body needs water. It helps give you energy, regulate your body temperature and keep your joints moving smoothly. So it’s important that you get plenty of water, especially in the summer heat.
Try these tips to get more water into your body:
- Add flavor. Try tossing in some fresh fruit like strawberries, lemon or lime. Or spice things up with cucumber slices and herbs like basil, mint or lavender.
- Water down sugary drinks. If you’re craving some sweetness, try adding water and a good amount of ice to juice, lemonade, or iced tea.
- Choose sparkling water over soda. Want the bubbles but not the sugar shock? Sparkling water has zero calories.
- Eat foods that have lots of water. Top picks include cucumber (96% water), zucchini (95% water), watermelon (92% water), and grapefruit (91% water).
- Feeling hungry? Drink first. Try some water before you reach for a snack. Your body may have confused being hungry with being thirsty.
- Carry a reusable water bottle. And refill it often. Bottles marked with ounces can help you keep track of how much you’re drinking each day.
- Drink plenty of water before, during, and after a workout. The American Council on Exercise has some guidelines.
How much water is enough?
There’s no magic number. Everyone’s needs are different. It also depends on things like if you’re outside on a hot day or doing something that makes you sweat.
The bottom line: drink up when you’re thirsty, and drink more when you’re sweating. And look out for signs of dehydration, like extreme thirst, feeling tired, muscle cramps and dizziness.