Your how-to guide to staying hydrated

Up to 60 percent of the human adult body is water, yet about three-quarters of U.S. adults don’t drink the USDA-recommended 8-10 glasses of water per day according to a 2020 survey.

If you’re in that ~80% not drinking enough water, it can take time to make staying hydrated a daily habit. Researchers say it takes about 66 days for a new behavior to become automatic. Here are a few of our top tips to help you get there.

  • Set reminders: It’s human nature to forget: Life gets busy and soon, you’ve sat at your desk for hours without getting up to get a drink of water. Try setting an alarm on your smartphone, or adding a browser extension like this one called Water Reminder that will offer an audio and visual reminder to pour a tall glass of H20.
  • Tie it to an existing habit: You may be able to make staying hydrated a habit faster by tying it to a habit already ingrained. For example, if you let your dog outside four times a day, drink a glass of water each time after you let Fido out.
  • Keep it handy: Out of sight, out of mind. Make water more present by grabbing a favorite water bottle and keeping it with you, within arm’s reach, all day long. If it’s nearby, you’re more likely to drink it without thinking about it.
  • Switch it up: Don’t dig the flavor of plain water much? Water flavor enhancers come in sugar-free varieties, so you can add some zip to your water without extra calories. Brands like Mio and Stur are available in most supermarkets and come in a variety of fruity flavors.
  • Don’t forget what you eat: You can also get more hydrated from fluid-rich foods: Think fruits, veggies, soups and even sauces. All of these up your water intake. Watermelon, peaches, pineapples, cucumbers, and leafy greens are some foods with especially high-water content.
  • Reward yourself: Drink eight glasses a day for a whole month? Treat yourself to a snazzy new water bottle, a new flavor of herbal tea, or something else related to keep your new routine going.

Sip, sip, ahh…we’re feeling more refreshed already. Before you know it, consuming more water will be second nature. What tips and tricks do you have that we missed on this list?