Here's how much water you really need per day—and 4 tips to stay hydrated

It can be a struggle to stay hydrated, but dietitians say prioritizing water intake is doubly important on the hottest, muggiest days of the year.

?To be clear, drinking enough water is crucial 365 days a year. “Hydration is important for keeping joints lubricated, transporting nutrients where they need to go in the body, good digestion and removing waste, and for maintaining proper body temperature,” says Jamie Lee McIntyre, RDN. “In fact, every cell, tissue, and organ in the body needs water to function properly.”?

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How much water do you need?

Generally speaking, women require about 91 ounces of water daily, while men need 125 ounces. If you’re finding it difficult to hit that daily goal, here are some tips to make it a little easier.

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1. Add flavor

“If water is too plain, there are many ways to liven it up. Add a splash of 100% fruit juice. Use frozen fruit like mangoes and berries instead of ice cubes, or freeze bite-size fruit into ice cube trays,” McIntrye says. You can also throw slices of fresh lime, orange, cucumber, or lemon into your glass, or sip cold herbal tea.?

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2. Put a water bottle in every room

Emily Werner, Ph.D., RD, team dietitian for the Philadelphia 76ers, tells all her athletes to scatter water bottles in every room so they always have hydration nearby. When you’re on the go, make sure to BYOW (bring your own water) just in case wherever you’re going doesn’t have a water fountain.?

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3. Eat water-rich food

“Eat your fruits to simultaneously help with hydration and nutrition,” says McIntyre. “Produce such as tomatoes, watermelon, grapes, oranges, and pineapple hydrate as well as nourish us.”?

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4. Set alarms throughout the day

Werner recommends setting timers on the half-hour or hour mark so you don’t miss a sip. After a while, this practice will become a habit, and you may be able to ditch those reminders for good.?

For more hydration tips, read the full article here.

???Aging Well Tip of the Week?

?It can be difficult to find your footing after retirement when work no longer supplies a sense of identity and accomplishment.

Here are three science-backed ways to find post-retirement purpose:

1. Volunteer and be in a community??
2. Engage in storytelling?
3. Maintain intergenerational relationships?

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