To stay hydrated effectively, follow these expert-backed strategies:

Drink Plenty of Water

• Aim for about 9 cups (2.1 liters) daily for people assigned female at birth and 13 cups (3 liters) for people assigned male at birth, as recommended by nutrition experts

• Sip water steadily throughout the day rather than waiting until you feel thirsty, since thirst signals early dehydration

• Carry a reusable water bottle and keep water accessible at your desk, in your car, or at home to encourage frequent drinking

Eat Water-Rich Foods

• Incorporate fruits and vegetables with high water content (90-100%) into your diet, such as cucumbers, watermelon, strawberries, lettuce, celery, cantaloupe, cabbage, and berries

• Soups, broths, and stews (preferably low-sodium) also contribute to hydration, especially in colder climates

Enhance Water Flavor and Appeal

• Add natural flavorings like slices of lemon, lime, berries, cucumber, or herbs (basil, rosemary) to your water to make it more enjoyable without added sugar

• Try unsweetened sparkling water for variety, but avoid club soda due to its sodium content

Manage Intake of Dehydrating Substances

• Limit or avoid alcohol, which is a diuretic and leads to fluid loss; if you drink alcohol, balance it with water intake (one glass of water per alcoholic drink)

• Limit sugary drinks and sodas as they can dehydrate you and harm your teeth

• Moderate caffeine intake (1-2 cups of coffee is generally fine), as excessive caffeine can increase urine production and dehydration risk

Protect Your Body from Fluid Loss

• Apply sunscreen to protect your skin from drying out in the sun, helping maintain hydration

• Replenish electrolytes after heavy sweating from exercise or heat exposure with electrolyte drinks, but consume these sparingly due to their sugar content

Additional Tips

• Drink a glass of water before meals or snacks to boost hydration

• Use apps or set reminders to prompt regular water intake throughout the day

• Choose lower-fat milk and unsweetened plant-based drinks as hydrating options

By combining these habits-drinking enough water, eating hydrating foods, flavoring water to your taste, avoiding dehydrating substances, and protecting your skin-you can maintain good hydration for overall health and well-being