5 Tips for Staying Hydrated

Staying hydrated is a key element to our health. It enhances mood, energy levels, digestion, and so much more! 

3 Benefits of Staying Hydrated 

Staying hydrated does so much more for our bodies than we realize!

  1. Productivity
    Staying hydrated is important for brain function. It keeps our brains sharp, alert and energized. Dehydration can lead to headaches, dizziness and lack of energy. 
  2. Digestion
    Water helps regulate our metabolism which helps with digestion. It also helps prevent constipation and is required to absorb certain vitamins and minerals.
  3. Skin Health
    Drinking water helps to keep your skin cells hydrated. This is especially important during the wintertime when the air is dry and pulls water from your skin!

How much water should we drink in a day? 

The recommended water intake for women is 9 cups per day and for men 12 ½ cups per day. However, fluid needs depend on the individual and their level of physical activity. A more active person would need to drink more than the recommended amount to replace the water they are losing during exercise.

5 Tips to stay hydrated throughout the day 

  1. Carry a water bottle with you
    For a fun activity, let kids customize their own with stickers of their favorite things.
  2. Set goals throughout the day on how much water you want to drink 
    For example, 1 water bottle by lunch or 3 by dinner time.
  3. Tie drinking water into your daily routine
    Even if you’re used to drinking other beverages at mealtimes, add a glass of water to breakfast, lunch, and dinner. Once this becomes a habit, aim for additional glasses when you wake up and before going to bed.
  1. Add fresh fruit to your water!
    Adding fruit, herbs, and citrus juice is a tasty and healthy way to add flavor to your water. Making a big pitcher and leaving it overnight in the fridge for maximum flavor makes it convenient to refill your water bottle before heading out of the house. Try these combinations for something new:
    – Cucumber slices and mint leaves
    – Strawberry slices and basil leaves
    – Lemon slices and rosemary sprigs
  2. Try other healthy, water-based beverages to meet your needs
    If you struggle with drinking plain water, try sipping on some of these other great alternatives to meet your fluid goals:
    – Sparkling water
    – Unsweetened iced tea
    – Low-sodium or no-salt added broth

Hydrating Foods

There are other ways we can stay hydrated besides just water. Did you know the foods we eat also have water? Fruits and vegetables have a higher water content compared to grains and proteins. Grab a friend or family member and have them guess what percent water they think the following foods are!
– Watermelon (91% water)
– Grapes (81% water)
– Carrots (88% water)
– Romaine lettuce (95% water)


Getting enough fluid in the day benefits our brain, skin, and digestive health. It’s important to know what your needs are first, and then set small goals from there. 

Creating a new habit can take time, but using ONIE’s tips and tricks can make the challenge a little easier.

While drinking water is the best way to stay hydrated, adding in more fruits and vegetables to your day can also help provide water. Luckily, ONIE has over 250 recipes filled with fresh produce! 

Do you have a trick you use to stay hydrated? Share with us in the comments!


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