Have you ever realized it’s already 11 a.m. and you haven’t touched the Hydro Flask you carefully filled with ice water before leaving for work?

You’re not alone. Staying consistently hydrated requires both commitment and intention. Because our bodies are made up of about 60% water, hydration plays a vital role in our health and wellness.

Why Is Water So Important?

Water supports nearly every system in the body. It regulates temperature, helps organs function properly, prevents infections, delivers nutrients to our cells, and supports weight maintenance. In addition, drinking enough water can improve your sleep, boost your mood, and enhance your mental clarity.

What Should You Drink to Stay Hydrated?

Start with water—it’s the best option. Many fruits and vegetables also contribute to your fluid intake. However, some beverages can work against your hydration goals. For example, coffee and tea contain caffeine, which acts as a diuretic and increases fluid loss. Sports drinks and fruit juices can offer hydration and energy, but they often contain unnecessary sugar and calories.

If you need a boost, try low-sugar electrolyte packets like Emergen-C after exercise to help restore hydration without the added sugar crash.

How Much Water Do You Need?

Everyone’s needs differ, but you can estimate your fluid requirements by multiplying your weight in kilograms by 30–35 mL. Don’t feel like doing math? A simple rule is to aim for 1.5 to 2 liters per day.

Quick tip: To convert your weight from pounds to kilograms, divide it by 2.2.

How Can You Tell If You’re Hydrated?

Don’t wait until you feel thirsty—that’s a sign you’re already dehydrated. Instead, monitor your urine color. If it looks clear or pale yellow like lemonade in the morning, you're in good shape. If it’s darker, you likely need more water.

How to Drink More Water Throughout the Day

Try these easy ideas to make water more appealing:

• Infuse it with fruit or herbs like strawberries, mint, or cucumber.

• Drink sparkling water or no-sugar-added coconut water.

• Set reminders on your phone or use a water bottle with time markers.

• Pour sparkling water into a fancy glass with ice and a lime wedge to make it feel special.

By adding these small changes to your routine, you’ll naturally find yourself reaching for your water more often. And when you do, your body, mind, and energy levels will thank you.