How to Get More Water in Your Diet

Video and photo by Jonathan Parrish

Water is essential to life. Staying hydrated plays a key role in keeping our body systems working. How much water should you drink daily? I bet you’ve heard the standard 8x8 rule (eight, eight-ounce cups of water daily). While this is a good start, every person is different and the amount each person needs varies. 

Many factors play a role in how much water you need, including activity level, age, gender, and overall health.   

• If you are thirsty, drink! Listen to your body.
• Opt for water instead of soda or juice.
• Add a flavor enhancer if you need to, like lemon, lime, fresh fruit, cucumber or mint.
• Drink water throughout the day: before and after meals and between meals.
• Carry a refillable water bottle if you have one.

Bonus tips:

1. Water is budget friendly! Drink water from the tap to save money.
2. By drinking more water, you can manage calories. 
3. Always trust your thirst; it’s there for a reason.
4. Do a color check to see if you are getting in enough water. If you are consuming enough water, your urine will be pale yellow. Dark or amber-colored urine is a sign that you may need to drink more water.
5. Did you know that many foods are loaded with water and can provide about 20% of a person’s daily water intake? Eat hydrating foods like strawberries, cantaloupe, celery, lettuce, and cabbage  These foods are full of nutrients and H₂O. 

Remember, water needs vary from person to person. One size doesn’t fit all.

If you want to try some do-it-yourself flavored water, check out these 3 Flavored Water Recipes to Beat the Heat.

For more information about how much water you need and ways to increase your daily intake, visit the Academy of Nutrition and Dietetics website.

Check out these 10 tips to help you make better beverage choices from the U.S. Department of Agriculture’s Choose My Plate website.

Join the MSU Extension Nutrition and Health Facebook group for more tips and information.