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10 Tips to Hydrate More

75% of Americans are chronically dehydrated, according to the National Council on Aging


hydrate more

 Why Hydration Matters

Aside from the fact that humans can't survive more than 3 days without water, water makes up 2/3 of all the cells in your body and directly contributes to almost every bodily function, including skin health and mood

Yet, busy schedules and hectic lifestyles can make it challenging to get enough water every day. While an IV Drip is a great way to rehydrate with a potent dose of nutrients, we put together 10 simple yet effective tips to help you reach optimal hydration.


Set a Daily Goal

Start strong by setting a daily water intake goal. This could be based on your body weight, activity level and/or climate. Aim to drink at least eight glasses of water a day, and adjust as needed.

Drink 1-2 Cups of Water After Waking Up

Kickstart your day by drinking 1-2 cups of water as soon as you wake up to help replenish fluids lost overnight.

Drink Water Before, During & After Meals

Make it a habit to drink a glass of water before each meal to help prevent overeating, and enhance your digestion by drinking water during and after your meals

Eat Hydrating Foods

In the United States, 22% of hydration comes from food intake. You can help increase this number by incorporating hydrating foods into your diet, such as: 

  • watermelon

  • cucumbers

  • strawberries

  • oranges

  • pineapple

  • peaches

  • asparagus

  • bell peppers

  • cauliflower 

  • mushrooms

These fruits and vegetables have high water content and can contribute to your overall hydration levels.

Replace Sugary Drinks with Water

Swap out sugary sodas, energy drinks and juices for filtered water. Not only does this cut down on unnecessary calories and sugar intake, but it also ensures you're hydrating your body without artificial ingredients.

Flavor Your Water

If plain water doesn't entice you, try infusing it with natural flavors like lemon, cucumber, mint or berries. Infused water adds a refreshing twist without the added sugars or calories found in flavored drinks.

Add Ice Cubes

Keep your water refreshing and cold by adding ice cubes. Cold water tends to be more appealing and can help you drink more throughout the day, especially during warmer weather or intense workouts.

Check the Color of Your Urine

One way to monitor your hydration levels is by observing the color of your urine. Aim for a pale yellow color, indicating adequate hydration. Darker urine may indicate dehydration and the need to drink more water.

Order Water When Dining Out

Make it a habit to order water as your primary beverage when dining out. Not only is it a healthier option than sugary drinks or alcohol, but it's also free, saving you money while keeping you hydrated.

Set Daily Reminders Throughout the Day

Incorporate hydration reminders into your daily routine. Whether it's setting alarms on your phone, using hydration tracking apps or placing sticky notes in visible areas, these reminders can help you stay accountable and mindful of your water intake.


Staying hydrated requires consistent habits to prioritize your body's fluid needs. By incorporating these 10 simple strategies into your daily routine, you can maintain optimal hydration levels and support your overall health and well-being. 

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