10 Easy Hydration Tips to Stay Healthy and Energized
Did you know that thirst is a delayed sign of dehydration? By the time you feel thirsty, your body may already be running low on fluids. Staying ahead of dehydration is key to feeling and performing your best.
Hydration supports almost every function in the body — from lubricating joints and transporting nutrients, to aiding digestion, removing waste, and regulating body temperature. Every single cell, tissue, and organ needs water to work properly.
If drinking enough water feels like a chore, these practical (and tasty!) tips will help you meet your daily hydration goals.
1. Use a Refillable Water Bottle You Love
Choose a reusable water bottle with a straw lid or flip-top that you can easily operate with one hand. This makes it easier to sip while working at your desk, commuting, or even taking a phone call.
2. Set Hydration Reminders
If you get busy and forget to drink, set an hourly alarm on your phone, smartwatch, or computer to remind you to sip or refill. Pairing water breaks with meals and snacks is another great way to create a habit.
3. Add Flavor to Your Water
Plain water doesn’t have to be boring! Try:
A splash of 100% fruit juice
Frozen berries or mango chunks as ice cubes
Cucumber slices + fresh mint
Citrus slices like lemon, lime, or orange
Naturally flavored sparkling water
Unsweetened herbal teas served cold
4. Make DIY Hydration Popsicles
Fill popsicle molds with unsweetened coconut water and chunks of fresh fruit. Freeze for 3–5 hours and enjoy as a fun, hydrating treat — perfect on hot days or after a workout.
5. Eat Hydrating Fruits and Vegetables
You can hydrate by eating, too! Water-rich produce like:
Watermelon
Oranges
Pineapple
Tomatoes
Grapes
All provide fluid plus vitamins, minerals, and antioxidants.
6. Remember Soups, Yogurt, and Smoothies
These foods also contribute to your fluid intake — an easy way to hydrate while eating nutrient-dense meals and snacks.
7. Replace Fluids Lost Through Sweat
If you’re exercising or spending time in hot weather, you’ll need to replace the fluids you lose through sweat.
For workouts lasting more than 45–60 minutes, include electrolyte replacement.
For workouts over 60 minutes, replace fluids, electrolytes, and carbohydrates.
Try sports drinks like Body Armor or Gatorade during long training sessions and experiment during practice to see what works for your body.
8. Know How Much Water to Drink
Forget the one-size-fits-all “8 glasses a day” rule. The National Academies of Sciences, Engineering, and Medicine recommend:
Men: About 15.5 cups (3.7 liters) of fluids per day
Women: About 11.5 cups (2.7 liters) of fluids per day
These totals include all beverages and foods (about 20% of your fluids usually come from food). Your needs may be higher if you are active, live in a hot climate, or wear heavy gear during exercise.
9. Choose the Right Hydrating Beverages
Water is the best choice — but it’s not your only option. Other good choices include:
Milk (dairy or plant-based)
100% fruit juice
Unsweetened tea or coffee (in moderation)
Sparkling water
Skip sugary sodas and limit alcohol, as they can interfere with proper hydration.
10. Make Hydration a Daily Habit
The easiest way to stay hydrated is to make drinking water part of your routine. Keep your bottle nearby, flavor it if needed, and pair your sips with regular activities like meals, snacks, or breaks during the day.
Staying hydrated doesn’t have to be complicated. With these simple hydration tips, you can boost energy, support digestion, improve focus, and keep your body functioning at its best — every single day.
