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5 tips to help you drink more water

Glasses of water with strawberries


Drinking water throughout the day may seem like a repetitive chore. However, getting your fill is important to your daily wellness and overall health. Water helps keep your body at a normal temperature, lubricates and cushions your joints, protects your spinal cord, and gets rid of wastes. Here are five tips to help you drink more, while making it enjoyable. 

Add fruit and herbs: Fruit and herbs are a great way to add flavor to your water. Try these combinations:

  • blueberries and basil
  • ginger and lemon
  • rosemary and cranberry
  • strawberry and mint

Working in the office? Bring a bag of frozen fruit to leave in the freezer. Frozen fruit keeps your water ice cold and adds delicious flavor to help you drink more during the workday.  

Make it sparkle: Sparkling water is a great way to drink more H2O. Add a bit of fizz to your day without the added sugars. Sparkling water with fresh fruit can be the perfect afternoon pick-me-up.

Set small, achievable goals: Setting realistic goals is important for your success. Some may include drinking a glass of water when you first wake up in the morning, drinking a glass before a meal, or drinking a certain amount of water before noon. You can track your progress manually with pen and paper, or an app that helps you stay accountable. 

Use a water bottle that brings you joy: Find something that’s easy to refill and fun to drink out of. Some people find a bottle with a straw helps them drink more water throughout the day.

Eat your water: Did you know that around 22% of our water intake comes from the food we eat? In fact, some fruit and veggies contain high water content. Eating cantaloupe, strawberries, watermelon, lettuce, celery, carrots, and squash help keep you hydrated. While this shouldn’t be your only source of water during the day, it can provide motivation to include more fruits and vegetables in your diet!

Note: Although rare, drinking too much water can be harmful. Hyponatremia (when sodium in your blood is abnormally low) can happen, especially to athletes who overdo it on the water intake. Drink water based on thirst rather than guzzling it. Also using urine color to assess hydration is a great self-monitoring strategy.

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