water is an integral component of good health. Drinking enough can help people feel fuller faster, boost energy levels and cut calories by replacing sugary beverages with natural alternatives like water.

Start your day right by starting with a glass of water, and turn hydration goals into an everyday habit by tracking progress throughout the day.

1. Set a Goal

Most healthy adults can satisfy their water intake needs by drinking it with meals, during physical activity and when thirsty – though individual requirements vary considerably; to determine what’s appropriate for yourself it is wise to consult your physician first.

Set realistic goals and celebrate when you achieve them. For example, make it your goal to drink one glass of water before every meal and snack. Set a reminder on your phone or purchase a smart bottle to track how many cups of water you drink throughout the day; these tools will keep you on track and maintain motivation. Water-rich foods such as berries, fruits & veggies, cucumbers & lettuce offer additional hydration while providing essential vitamins & nutrients.

2. Keep a Bottle with You

Have you heard the old adage, “Eight glasses of water a day”? For most adults, this serves as an effective guideline; however, individual needs vary according to age, gender, size, activity level and weather – not forgetting pregnancy and breastfeeding as contributing factors in need of more water intake.

Reusable water bottles can serve as an easy reminder to stay hydrated throughout your day, especially while on-the-go. Make sure it stays with you always if possible, and consider freezing your bottle so it stays cold all day long!

Plain water can become dull quickly, so spice it up by adding fruit infusion or lemon wedges for some added zest. Or try unsweetened sparkling water for an exciting change of texture and some bubbles! Stay away from beverages containing added sugar as these could dehydrate you quickly.

3. Infuse Your Water

Aiming to drink eight glasses of water each day should be an ideal starting point, though your exact water intake needs will depend on factors like age, gender, activity level, weather and overall health.

Fusing water with flavors such as berries, cucumbers, lemons or limes and herbs can add appeal without resorting to sugar. You can also add sparkle with carbonation devices but remember that sparkling water should not be confused with club soda (which contains sodium salts).

Water is essential for our bodies as it replaces fluid lost through sweating, urination and bowel movements. Furthermore, it helps flush waste out of kidneys while also keeping muscles and joints lubricated while controlling body temperature.

4. Track Your Water Intake

Tracking your water intake can be accomplished using different strategies, from high-tech wearables and apps to traditional journals. Select the one that best fits into your lifestyle and goals.

Some hydration apps include features that automatically adjust your daily water intake based on what beverages you enter (like tea or coffee). They may also limit your goal to certain beverages when drinking alcohol and can even be tailored specifically for pregnant and breastfeeding women.

Try adding fruits or herbs to your water for a tasty twist without extra sugar, or make a fruit slushie at home in the morning to accompany breakfast – there are many delicious recipes online and some hydration apps even allow users to compete against one another to meet their hydration goals!

5. Drink Water with Your Meals

Have you heard the advice, “Drink eight glasses of water every day!” But most healthy adults can easily meet their daily fluid requirements by drinking water and other beverages without needing to count cups.

Consuming liquids during meals helps combat dehydration and aid digestion, and may help you eat less by slowing your eating pace and helping you identify hunger cues more readily. Drinking water at mealtimes may even allow you to recognize when hunger pangs arise and adjust your eating accordingly.

Make the water taste even better without adding calories or sugar with fresh fruits and herbs like lemons, limes, oranges or cucumbers! Add-ins such as these can change its flavor without impacting calories or sugar intake; carbonation devices are also available if you want sparkling water! Just be mindful that caffeinated beverages could potentially interfere with sleep patterns or cause acid reflux symptoms in some people.

6. Stay Hydrated While Traveling

Drinking plenty of water while traveling is one of the easiest ways to stay hydrated and prevent dehydration. Studies show that over eight out of ten Canadians become sick during or immediately following a vacation; staying hydrated can make a significant difference in immune system strength by keeping mucous membranes moist.

Reusable water bottles can also be beneficial. Look for one you like the look or has fun colors so it will encourage regular usage, and when planning outdoor excursions such as hiking or running be sure to include fountains or lakes for refilling on your route.

If it’s difficult for you to remember to drink enough water while out and about, consider setting reminders or downloading an app which helps remind you to do so and awards digital high fives when your goal has been achieved.

7. Make Water a Treat

No matter where you are, make water drinking an easy habit by keeping bottles visible – keep one in the fridge, on your counter or use an insulated tumbler that keeps your ideal temperature all day long!

Kids will find sipping more enjoyable by using an eco-friendly glass straw (available in paper, metal and reusable plastic). Adults might try adding a small amount of cordial to give water some added flavour without increasing caloric intake.

Add a zesty boost of flavour without the excess sugar found in most soft drinks with water infused with fresh fruit slices, herbs such as thyme, rosemary or mint and tea as a refreshing beverage option that contains less caffeine than alcohol drinks – perfect for an after school treat or when traveling abroad!