According to the Centers for Disease Control and Prevention, staying hydrated helps regulate body temperature, lubricates joints and helps your organs filter waste, but it can be tough to know just how much water you should be drinking in a day. 

Heather Larsen, registered nurse care manager at Blue Cross and Blue Shield of Nebraska, recommends consulting your doctor about how your health conditions, physical activity and weight impact the amount of water you should drink.  

Once you know your number, here is some advice on how to start drinking more water every day.  

Eat food with high water content 

Watermelon, cucumbers and many other fruits and vegetables can aid in your water intake because they contain high amounts of water content, according to Larsen.  

To help you add fruits and vegetables to your diet, prep them ahead of time to make them easier to grab on the go. 

Carry around a reusable water bottle 

Reusable water bottles are easy to refill and keep your water at your desired temperature, motivating you to stay hydrated all day.  

“Out of sight, out of mind,” Larsen said. “When you don’t have a water bottle with you, you tend to forget to stay hydrated. Have a water bottle with you at all times as a reminder.” 

Find a water bottle that is durable enough to take with you and that you enjoy carrying around to help you hit your water intake goals. 

Replace other drinks with water 

During your meal, aim to replace drinks like soda, juice and alcohol with water to increase your water intake and avoid dehydration. 

“Alcohol acts as a diuretic, meaning it causes your body to lose fluids through urination,” Larsen said. “So, the more alcohol you drink, the more fluid you are losing. If you are not replacing that fluid, you will become dehydrated quickly.” 

Larsen suggests that a great way to be mindful about your alcohol consumption and avoid the negative effects is to track your drinks. Swap alcohol and other beverages for other, more hydrating options including sparkling water, water with fruit or unsweetened tea. 

If you struggle to drink plain water, try adding different flavors to spruce things up. 

“People tend to drink more water when it’s flavored,” Larsen said. “Adding fruit and vegetables like berries, strawberries, cucumbers, lemons and limes is a great way to make water more interesting.” 

Drink water if you feel thirsty 

It can be easy to miss the signs of dehydration. One of the more obvious indicators is the feeling of thirst. 

Larsen said that the following may be symptoms of dehydration: 

  • Not urinating as frequently  
  • Dark urine  
  • Faster heart rate  
  • Dizziness 
  • Muscle cramps 

To find more information about dehydration symptoms and when to seek medical attention, visit this Mayo Clinic page. 

For more articles like this, visit Health and Wellness.