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5 Ways to Boost Your Water Intake


Updated May 27, 2014

5 Ways to Boost Your Water Intake

Tip #1: Know The Intake Guidelines

The U.S. National Research Council recommends 1 mL of water for every calorie you eat. So according to this guideline, a person who eats 2,000 calories should be drinking 2,000 mL. Other suggestions:
  • Fruit juice, soda, ice tea all have calories that add up.
  • Caffeinated beverages, such as coffee, tea, and green tea, count as half.
  • More water is needed during exercise and in hot weather. A rough guideline—for every hour of exercise, drink an extra quart of water.

Tip #2: Flavor Your Water, Naturally

Try adding a splash of pomegranate juice, blueberry juice, or lemon or lime juice to punch up plain water.

Tip #3: Avoid Drinking At Night

People who don't make the time to drink fluids during the day sometimes try to make up for it in the evening, but this may result in waking up during the night to urinate and unrefreshing sleep. Avoid drinking at least two hours before bedtime.

Tip #4: Drink Filtered Water

Drinking water can be contaminated with heavy metals, microorganisms, chlorine, fluoride, and other impurities.

  • You can improve the quality of drinking water by filtering with a reverse osmosis system, charcoal, ceramic, or other high quality filter.
  • Check bottled water—some types are not spring water but actually purified water from the same source as tap water.
  • Store water in glass containers. Avoid the plastic water bottles you find at the store. If you do drink water from a soft, clear water bottle, do not reuse it.
  • Avoid drinking distilled water regularly, because it can deplete your body of needed minerals.

Tip #5: Drink Warm Or Room Temperature Water

In Traditional Chinese Medicine, cold drinks disrupt the proper flow of energy in the body and “shock” the body. Stick to warm or room temperature fluids.

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