We’ve all heard it before: hydration is good for your health and athletic performance. The thing is, maintaining adequate water levels is easier said than done. Registered dietitian nutritionist says her patients report water as one of the hardest things to consume. “They either find it not desirable,” says Feller, “or they forget.”
, a registered dietitian, nutritionist, and running coach, says that skimping on water can lead to a host of negative effects, including zapped energy, elevated heart rate, GI distress, diminished blood flow to your organs and muscles, decreased lubrication around your joints, and increased muscle fatigue and soreness. Or, as Feller puts it: “Without proper hydration, the body just does not function optimally.”
How Much Water Should You Drink a Day?
The right amount of hydration depends on a , including your activity level, overall health, and even the climate where you live. Generally, men should 3.7 liters (15.5 cups) of water per day, while women should drink about 2.7 liters (11.5 cups). But these recommendations include water intake from all beverage types, as well as foods.
Do This to Figure Out How Much Water You Need Each Day
When determining how many ounces of water you need, Scott says to drink half your body weight in ounces. For example, a 160-pound person would shoot for 80 ounces (or ten 8-ounce cups).
However, she tells active folks, like endurance athletes, to drink additional fluid. Scott recommends sipping on two extra cups (16 ounces) before a workout, two cups after, and half a cup for every 30 minutes of exercise.
Don’t Forget Electrolytes
For athletes, hydration should include not just water but electrolyte replenishment, too, says Scott and Feller. Electrolytes are minerals such as calcium, potassium, and sodium that you lose when you sweat. Because electrolytes impact a number of bodily processes, including muscle function, it’s important to replenish lost stores through fluids like sports drinks, milk, coconut water, mineral water, and hydration aids. (Plain old water doesn’t have electrolytes.)
Your Pee Color Indicates Your Hydration Level
You’re likely well hydrated if you don’t often feel thirsty and your urine is . That said, Feller recommends athletes work with a dietitian to come up with a fueling and hydration plan that works for them. “It needs to be individualized,” she says.
5 Easy Ways to Drink More Water
If you’re struggling to take in enough liquids, here are five simple, expert-backed ways to boost your hydration.
1. Brew a Pot of Herbal Tea
Feller is a big fan of herbal teas–either warm or iced. “It doesn’t have to all be [plain] water to meet your fluid needs,” says Scott. Tea, in particular, may deliver additional health benefits.
Sipping two to three cups a day is linked with reduced risk of total mortality, cardiac death, coronary artery disease, stroke, and type 2 diabetes, according to a 2019 review published in . According to the review, the only caveat is that very hot tea (think: 131 to 140 degrees) is associated with esophageal and gastric cancers. So, it’s wise to let your mug cool before drinking.
2. Make Your Own Infused Water or Ice Cubes
Some people just don’t like the taste of water. If that’s you, Scott recommends freshening things up by squeezing lemon juice into your water or adding a splash of fruit juice.
Another option is to make your own infused water: add your favorite fruits, veggies, or herbs to the bottom of a pitcher. Then, pour water on top and let the flavor soak in. Feller is a fan of water infused with frozen berries and lime, cucumber, basil, and mint.
You can also level up your water by making flavored ice cubes. Simply add a favorite ingredient or two to an empty , then pour water over it and let it freeze. Feller recommends kiwi-lemon flavoring for a “tangy” taste. You can also try for raspberry-lemon ice cubes.
3. Lean On Hydrating Foods
About 20 percent of your hydration comes from food sources, says Feller. “So really embracing plant-rich food sources is a great way to add to your hydration while still thinking about flavor and texture,” she says.
Scott recommends nibbling on fruits and vegetables with a high water content, like melons, oranges, grapefruit, grapes, celery, lettuce, tomatoes, cucumbers, and bell peppers. “Those things can all help boost your hydration,” she says. “Every little bit helps.”
4. Make Your Favorite Soup
Soups can be a warming, filling, and healthy meal choice. Broth-based soups, in particular, can help contribute to your hydration. As a bonus, soups can provide a dose of sodium, which is helpful for athletes who need to replenish those electrolytes, says Scott.
5. Find a Motivating Water Bottle
It sounds simple, but picking the right container for your water can make a difference. “I have some patients that have a lot of success with water bottles that have demarcations () on them so they can see how much they consumed,” says Feller. One patient, she adds, finds motivation from drinking from a clear water bottle, since she can easily track her progress throughout the day.