UACES Facebook Tips for Staying Hydrated
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Tips for Staying Hydrated

by Tristin Bolton, SNAP-Ed Agent - August 29, 2023

cross-section view of a splash of water

It has been so hot outside lately that staying cool is on everyone’s mind. Throw in some extra glasses of water and we may just make it to fall.


How does water help our bodies?

Did you know water makes up between 50-75% of our bodies? Often though we forget about the true importance of this essential nutrient. Water carries other nutrients throughout our bodies. It keeps food moving through the digestive system and helps prevent constipation. Water keeps our body temperature normal. And it helps protect our joints and organs.


How much water do I need each day?

Water so vital to our bodies yet few of us get the needed 72-104 ounces we need each day. Drinking between 9 to 13 eight-ounce glasses of water daily is good idea, but the amount of water that each person needs is affected by factors such as age, weight, activity level, and temperature. The following chart is a guide for daily water intake based on age group from the National Academy of Medicine:

Age Daily Adequate Intake
1-3 years 4 cups (32 ounces)
4-8 years 5 cups (40 ounces)
9-13 years 7-8 cups (56-64 ounces)
14-18 years 8-11 cups (64-88 ounces)
Men, 19 and Older 13 cups (104 ounces)
Women, 19 and Older 9 cups (72 ounces)
Pregnant Women 10 cups (80 ounces)
Breastfeeding Women 13 cups (104 ounces)


How can I increase the amount of water I drink?

The number of ounces recommended may sound like a lot, but it can be made a simple task with just a few small tweaks to our daily routine. Here are a few tips for easily increasing the amount of water we drink each day.

  • Take Water Breaks: Instead of coffee breaks or happy hours, mix up your routine with a tall glass of flavored water. Make regular water more flavorful by adding fruits or vegetables.
  • Make It a Habit: Incorporate drinking water into your daily rituals. Drink a glass of water when you wake up, with meals and snacks, and before bedtime. This habit will ensure you stay hydrated consistently.
  • Carry a Water Bottle: Keep a reusable water bottle with you throughout the day. Having water readily available will remind you to drink more often. When exercising, be sure to drink water before and after you work out.
  • Eat Water-Rich Foods: Many fruits and vegetables have high water content. Incorporate watermelon, cucumber, oranges, and celery into your diet to boost your hydration levels.


A word about fruit-infused water

Fruit-infused water is a healthy alternative to juices or soda. It’s all natural, with more vitamins and minerals, and no added sugar. That being said, it can also be a bit challenging outside of the growing season. When produce is more expensive during the winter months, choose frozen fruits free of any added sugar or skip the herbs all together.

Try the recipe below or come up with your own combinations. Once assembled, steep 20 minutes – 24 hours. (They taste best chilled overnight in the refrigerator.) And remember to keep the pitcher refrigerated when not in use. Since this water is not pasteurized and it has no preservatives, chances of food-borne illness increase as it sits out.

  • Mint + Cucumber, or Berries, or Citrus Fruit, or Melon
  • Basil + Lime and Citrus Fruit
  • Rosemary + Watermelon or Grapes
  • Cinnamon Sticks + Apples, or Pears, or Oranges
  • Berries + Citrus Fruit or Kiwi or Cantaloupe


Cucumber Mint Breeze Water

cucumbers and mint mixed in a couple glasses of ice water

Serves 4

Try this refreshing take on a cool glass of water.

  • ½ cup sliced cucumbers
  • 1-2 sprigs of fresh mint
  • Ice
  1. Fill a 2 quart pitcher up halfway with ice.
  2. Add sliced cucumbers and mint.
  3. Fill it with water. Chill for at least 20 minutes before serving.
  4. Store in the refrigerator and drink within 24 hours.