You already know it's important to stay hydrated. Water helps manage our electrolyte balance, blood pressure, lubricates joints, regulates body temperature, and promotes cellular health. With our bodies being made up of about 70% water, drinking the right amount of water each day is an important part of our health.
Maybe you’ve tried to hit your hydration goals before, or might still be wondering just how much water you should drink per day? If so, we’ve got you covered with these 10 tips to help you achieve your daily hydration goal.
How Much Water Should I Drink A Day?
Before you can set a goal, you need to know how much water is enough for a healthy hydration goal. If you’ve been struggling to stay on top of your water intake, you may also be concerned about whether or not you can achieve that hydration goal.
The most common recommendation for daily fluid needs is 64 ounces—or 8 cups. If you are drinking well below this amount, consider setting this as your first hydration goal. Keep in mind though, this number isn’t based on any science, yet somehow it has stuck over the years.
The National Academy of Medicine has acknowledged that broad recommendations on fluid intake aren’t ideal, since a proper hydration goal can vary from person to person based on activity level, location, health status, and other factors. That said, they estimate an average need of 125 ounces for most men and 90 ounces for most women. While harder to estimate, these numbers do include liquid derived from foods as well. You can assume that a woman should set a hydration of goal somewhere between 64 to 90 ounces. However, if you are currently well below that, it may be prudent to set a lower, more attainable goal, then raise it over time as you feel necessary.
If you really want to dial in your daily hydration goal, you can also calculate water intake by weight. The general recommendation for calculating your water intake by weight is to drink ½ to 1 ounce of water for each pound you weigh. For example, if you weigh 140 pounds you would drink between 70 to 140 ounces of water each day. If you’re extremely active or in a hot climate you’ll be on the higher end—for a colder climate or more sedentary lifestyle, you’ll be on the lower end.
How to Drink More Water
Now that you know approximately how much water you should drink a day, we can talk about how to hit this hydration goal! These ten ideas will make it easier to sip and stay on top of your daily water intake needs.
1. Use a Reusable Water Bottle
The best way to start drinking more water is to make it as easy as possible to take a sip throughout the day. Keeping a reusable water bottle with you will ensure that you always have a water source nearby, and will help remind you that you should be drinking from it.
2. Set Reminders
In the world of technology we enjoy, it is easier than ever to set regular reminders for ourselves. Whether you use an app, a smartwatch, an AI assistant, or something similar, scheduling regular reminders can be a lifesaver if you constantly find yourself getting busy and absorbed with work, taking care of kids, or other aspects of your day.
3. Drink Water After Every Bathroom Break
No matter what activities your day includes, you are going to need to take a bathroom break. A regular action like this can serve as a great reminder for yourself to drink a glass of water and could help reinforce the positive habit of drinking more.
4. Replace Sugary Drinks with Water
While you will understandably treat yourself, if you find yourself regularly drinking soda or other surgery juices like lemonade or iced tea, set a goal to drink a glass of water instead. And of course, when you inevitably want to treat yourself, add ice. Using ice can help dilute the drink and boost your water intake.
5. One-to-one with Alcohol and Water
If you drink alcohol, consider setting a goal to drink one glass of water for every alcoholic drink. Not only will this potentially help prevent (or reduce) a nasty hangover, it’s also an easy way to remind yourself to drink more water.
6. Drink a Glass of Water Before Each Meal
If you eat 3 standard meals per day, this is a great way to knock out 3 whole cups toward your hydration goal. Not only will this help you stay hydrated, but it can also help you eat less since people often mistake thirst for hunger.
7. Get a Water Filter
While most tap water is safe to drink across America, many people don’t like the taste or have concerns about the quality or safety of their tap water. Investing in a good filter can easily remedy that concern, and also make it easier to drink more water while you are around the house.
8. Flavor Your Water
If you just don’t like the taste of water, consider adding a flavoring. You could use fresh fruit, or purchase water enhancers to add a nice flavor, though be aware of consuming increased amounts of sugar, artificial sweeteners, and other additives if you rely too heavily on this tip to reach your water goal per day. Clea’s drink mixes provide an excellent way to boost the flavor of your water (with great health benefits and zero sugar to boot).
9. Eat More Foods with High Water Content
Don’t underestimate the amount of water that is contained in some foods. While these amounts may be harder to track, your body will thank you all the same. Not only are fruits and vegetables nutritious, they are also typically high in water content as well. Be sure to add more fruits and vegetables to your regular diet.
10. Say Hello to Clea’s Natural Hydration Booster Elevate
Elevate - Hydration Support is a natural way to supercharge your water. It tastes great, is natural, non-GMO, dairy-free, and vegan-friendly. Using the benefits of palm extract, Elevate promotes cognitive function, boosts mood, regulates inflammation, and provides antioxidants to help remove toxins from your body. Including a hydration booster in your daily hydration goal is an excellent way to feel your very best while crushing your daily water goal.
You Can Do It!
No matter what your hydration goal is, if you follow these tips, and even get creative and create new tips of your own, you are sure to reach your daily goals. Not only that, but you will see an improvement in how you feel each day too.
Whatever you do, make sure you reward yourself for reaching your goals. A little self-care can go a long way and will help encourage you to meet your daily hydration goal. Thanks for letting Clea be a part of your health as you crush your new daily water goal!