Staying hydrated is essential to good health, yet drinking enough water is overlooked by many people on a daily basis.

It’s easy to forget to drink water when you’re busy with all the little things that seem to go along with the day-to-day, and this can make it especially difficult to figure out how to stay hydrated at work.

Luckily, there are some easy ways you can incorporate drinking water throughout your day.

Read on to learn tips on staying hydrated to improve your overall health.

1. Know How Much You Need to Drink

Before you adjust your water intake, it is important to know how much you need to drink. While the recommendation to drink 64 oz of water may initially be a good goal to aim for, individual hydration needs vary.

The amount of water you need to stay hydrated depends on many factors, including your:

• Age
• Body size and weight
• Health status
• Amount of exercise
• Environment and altitude

While you can check a hydration chart for general guidelines on how much to drink, your body will give you signs if it is dehydrated.

One way to tell if you are drinking enough water is if you are urinating every 2 to 4 hours. If your urine is yellow or dark, you are likely dehydrated.

Another way to check your hydration levels is to pinch your skin. When you are hydrated, your skin should immediately return to its normal shape after being pinched. If it takes a couple of seconds for your skin to go back to normal, you may be dehydrated.

2. Keep a Water Bottle with You

It may seem obvious, but keeping a water bottle with you throughout the day will help with staying hydrated.

Having a water bottle with you ensures that you will always be able to take a drink when you get thirsty. Also, sometimes just seeing a water bottle is enough of a reminder to take a drink.

3. Have Hydration Reminders

If you do find yourself forgetting to drink water, even with a water bottle nearby, you may want to set up an alarm or make sure to have a glass at certain parts of the day.

Some recommend drinking two glasses of water when you wake up and one glass of water before every meal and snack.

You can also use a smartphone app or a smart water bottle. These methods may not only remind you to drink water, but they may also help you track your hydration and adjust your hydration goals based on your activity levels.

4. Make Your Water Taste Good

Having good-tasting water is more helpful than you might think.

If you live in an area that has a hard water problem, you may want to consider using a water softener for well water. This will help make your water more potable.

You can also use fruits and vegetables to add flavor to your water. Cucumber or strawberry adds a refreshing flavor that may help you want to drink more.

5. Eat Fruits and Vegetables

Many fruits and vegetables have a high water content, including:

• Cantaloupe
• Grapefruit
• Strawberries
• Watermelon
• Tomatoes
• Cucumber
• Lettuce
• Cabbage
• Celery
• Spinach

All of these fruits and vegetables contain at least 90% water. This is a high enough amount to help you stay hydrated.

Staying Hydrated

Now that you know how to stay hydrated, you can take the first steps to improve your overall health.

Keeping a water bottle nearby and setting up hydration reminders will help you increase and track your water intake, while fruits and vegetables serve as a tasty way of staying hydrated.

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