Water is essential for life. Water also helps flush toxins from your body, promotes good kidney function, keeps your joints and muscles lubricated, supports healthier and younger-looking skin, and helps regulate body temperature. The National Academy of Medicine suggests an adequate intake of daily fluids of about 13 cups and 9 cups for healthy men and women, respectively, with 1 cup equaling 8 ounces. I want to help you hit your daily water goal; follow the tips below!

Here are some tips for upping your hydration game:

  • Flavor it. Instead of purchasing expensive flavored waters in the grocery store, you can easily make your own at home. Add fruit to your water. Lemons, limes, and oranges are tried and true. Cucumber, watermelon, crushed berries, and herbs like mint also are delicious options.
  • Tie it into your daily routines. Drink a glass of water every time you brush your teeth, every time you eat a meal, or use the bathroom. By incorporating the habit of drinking one full cup every time you do something that is already a habit you will start consuming more water instinctually.
  • Eat it. Many fruits and vegetables, including melon, cucumbers, lettuce, and celery, have a high water content.
  • Track it. Invest in a high-tech bottle that connects to your smartphone and records how much you drink. Or download a simple H2O-tracking app (like Water Minder for example) that reminds you to take a break and drink. After sipping, tap the button and it will record how much you’ve consumed and show you how close you are to your daily goal. Or you can just set an alarm on your phone as a reminder and track your intake in your calendar.
  • Challenge a friend. Kick off a healthy competition with a friend or your kids to see who can meet their guzzling goal most often.
  • Take it to go. Drinking enough water when you are on the go can be challenging. Pick out a reusable water bottle that you love and fill it up before you leave home, and bring it along on your daily travels.
  • Replace sugary drinks with water. According to Harvard University, the leading source of added sugar in the American diet is sweetened drinks, such as soda, sweetened tea, sports drinks, lemonade and coffee drinks that include sugary add-ins. Since sugar contributes to so many health problems, it makes sense to replace these drinks with water.
  • Alternate your drinks.  Can’t cut out all your sugar drinks completely…Try alternating with water if you can’t give up coffee, soda, or juice. When you finish a glass of water, switch to soda or juice and vice versa. All those in-between glasses can really add up!



If you have your water goals set but still need help navigating your plant-based diet for continued weightloss success this summer, Schedule a Free Consultation Call with me, a Vegan Registered Dietitian.

Carol Aguirre MS, RD/LDN