9 Hydration Hacks

Did you know that the human body is made up of over 50% water? With over half of our body consisting of water, it's no surprise that it plays a vital role in nearly all cells and organs including food digestion, body temperature regulation, healthy skin, waste elimination, and cushion for our joints, organs, and tissues. With our nine hydration hacks, we hope to encourage you to hit your hydration targets each and every day.

8 Glasses Each Day– True or False?

First, we need to understand hydration targets. While yes, on average, adults need about 8 glasses or 64 ounces (2 liters) of fluid a day. Some people may need more or less. Just like calories are adjusted based on height, weight, age, and activity factors, water is calculated on individual need as well.

In addition, hydration goals might increase depending on where you live or when you're sick with fever, vomiting, or diarrhea.

The National Academy of Medicine recommends 13 cups for males, 9 cups for females, 10 cups during pregnancy and 13 cups during breastfeeding. The good news is that you don't necessarily need to drink glass after glass of water to stay hydrated–your fluid intake can be impacted by your food choices, too.

9 Hydration Hacks

1. Purchase a re-usable water bottle! If you enjoy your water cold, opt for an insulated choice. If not, then we suggest picking up a clear bottle as this will help you keep up with your drinking throughout the day.
2. Increase your consumption of fruits and vegetables. Choices like strawberries or cucumbers may contain up to 96% water. Watermelon, cantaloupe, peaches, oranges, lettuce, zucchini, celery, tomatoes, cauliflower, and cabbage are other hydrating produce options.
3. Opt for soups and stews as broth is made by simmering protein or vegetables in water and then straining. Choose bone broth for added protein content along with your dose of hydration.
4. Smoothies are not only packed with nutrition, but typically contain at least 8 ounces of your favorite liquid. Want to include smoothies into your diet? Check out our latest guide here.
5. Contrary to popular belief, caffeinated beverages such as coffee and tea do contribute to your hydration status, as long as you don't go overboard. For most people, this means a caffeine limit of 200-300 milligrams per day or about 2-3 cups of coffee.
6. Start your day with some freshly squeezed lemon in your water. This refreshing,tart beverage also provides a nice boost of Vitamin C.
7. Bored of plain water? Try carbonated water. There are multiple brands to choose from at the grocery store including Bubbly, La Croix, and Sprindrift.
8. Create some spa water for yourself including cucumber, berries, citrus, or herbs.
9. Grab a frozen treat. What do sorbets, ice pops, and frozen yogurts all have in common? They are generally lower calorie desserts and melt down into a liquid aka hydration. Select whole fruit, lower sugar options or try making your own.

As a Lose It! Premium member, you'll gain access to extra support for your hydration status. Logging beverages and customizing goals will help motivate you to be consistent each day.

Edited and Updated by: Anna Smith, MS, RDN, LDN