8 Expert Tips For Nailing Your Hydration Game

Is there a wrong way to hydrate? Not exactly. Public health authorities largely don’t issue guidelines for hydration beyond the number of cups or ounces to drink each day. That said, some ways of getting your daily fluids are more beneficial than others.

Forming smart hydration habits can keep your levels steady all day long. These dietitian-approved tips will help you optimize your fluid intake so you can feel good around the clock. 

• ABOUT OUR EXPERTS: Jennifer Bianchini, M.S., R.D.N., is a registered dietitian with Body to Soul Health. Roxana Ehsani, M.S., R.D., C.S.S.D., is a sports dietitian. Sarah Lynn Quick, R.D., is a registered dietitian, founder of Sarah Lynn Nutrition, and member of Cure Hydration’s Medical Advisory Board. 

1. Add Electrolytes

If you’re making an effort to get enough fluids, you probably want them to do the work of hydrating your cells and tissues. But H2O alone doesn’t always suffice. “Plain water isn’t always efficiently absorbed by the body, and some of it may pass right through as urine,” says registered dietitian Jennifer Bianchini, M.S., R.D.N., of Body to Soul Health.

Read More: What’s the Right Hydration Supplement for You?

To ensure you’re stocked on electrolytes like sodium, potassium, phosphorus, and magnesium, Bianchini recommends adding a pinch of high-quality salt or an electrolyte powder (like Transparent Labs Hydrate Electrolytes) to one or two of your daily glasses of water. Or, reach for a glass of milk, which boasts natural potassium, phosphorus, and sodium. “This will ensure your cells get the hydration they need,” she says.

2. Space Out Your Sipping

Pounding a full water bottle may help you reach your fluid target—but it’s not the best move for balanced hydration, especially for active folks. Besides overloading your bladder and giving you a sloshing stomach, this strategy won’t prep you for physical activity. “Many active people and athletes just gulp down water a few minutes prior to starting exercise, but if you want to go into your workouts hydrated, you’ve got to sip all day long,” says sports dietitian Roxana Ehsani, M.S., R.D., C.S.S.D. 

To space your sipping throughout the day, Ehsani suggests setting hydration reminders or alerts on your phone or calendar to remind yourself to drink. “Or use a large water bottle that shows how much you’ve drunk,” she says.

3. Drink With Meals (But Not Too Much)

A meal isn’t quite complete without a beverage on the side. According to Sarah Lynn Quick, R.D., founder of Sarah Lynn Nutrition and member of Cure Hydration‘s Medical Advisory Board, it’s a good idea to sip fluids near or alongside a meal to aid in digestion. “However, try to avoid excessive intake during a meal, as this can have the opposite effect by diluting stomach acid levels, which are essential for the digestion process,” she says. You’ll know you’re overdoing it if you get full quite quickly!

“If there’s a specific drink you want to enjoy with your meal, pour a smaller amount,” Quick recommends. Otherwise, drinking throughout the day is the way to go.

4. Consider a Hydration Reminder App

Sometimes you need a little extra nudge to get your hydration game in gear. Here’s where your phone comes in clutch. Bianchini recommends getting a hydration app like Water Llama or My Water that’ll ping you periodically with reminders to drink. You can also use these to log your total intake to see if you’re meeting your daily goals.

Read More: I Tracked My Water Intake for Two Weeks—Here’s What Happened

5. Infuse!

A distaste for plain water can make it difficult for some to hydrate consistently. Sound familiar? Consider infusing your H2O for a more appealing taste. “Lemon, lime, orange, grapefruit, cucumber, berries, or mint can add natural flavor to your water, making it more enjoyable and giving you an added dose of nutrients,” says Bianchini. Infuse an entire pitcher and you’ll have enough to sip on all day long.

6. Get Going First Thing 

One surefire way to get the hydration ball rolling: start early. A glass of water first thing in the morning kicks off your day on the right note by replenishing overnight losses. “When we wake up from a night’s sleep, the body is naturally dehydrated,” says Bianchini. “Starting the day with a glass of water rehydrates us, energizes our cells, and supports healthy metabolism.” A 2020 study found that young adults who drank a glass of water after an overnight fast experienced reduced thirst, lower fatigue, and even fewer negative emotions like anger.

7. Keep An Eye On Your Pee

Determining whether you’re adequately hydrated doesn’t have to be mysterious. A quick self-assessment of your bathroom habits can tell you a lot. “Look at your urine color. If it’s dark, that’s one sign you are dehydrated and need to drink,” says Ehsani. “A light yellow color often indicates that you’re very well hydrated.”

Read More: How To Tell If Your Skin Is Dehydrated—And What To Do About It

Take note, too, of how often you pee. According to Ehsani, you should be hitting the restroom every two to four hours. “If it’s been longer than that, you likely are dehydrated,” she suggests. Only urinating a small amount is another indicator to drink up more frequently.

8. Limit Dehydrating Drinks  

Don’t undo your hard-earned hydration progress by choosing the wrong drinks. Options like caffeine and alcohol are inherently dehydrating, says Quick—so be sure to keep them in check. The FDA recommends a limit of 400 milligrams per day of caffeine (about two to three 12-ounce cups of coffee). As for alcohol, the Dietary Guidelines for Americans considers one drink per day for women and two drinks per day for men as moderate.

Another part of the issue here: “People also tend to drink less water or other hydrating beverages when drinking beverages such as these, which further contributes to dehydration,” Quick notes. If you’ll be knocking back cocktails or coffee, keep a glass of water handy, too.