Discover a nutritionist’s clever ways to sneak more water into your diet to stay healthy and feel great.
Give Water More Flavor
If sipping plain water sounds too simple, try infusing it with your favorite seasonal aromatics. Muddle your choice of fruit, vegetables, herbs, and spices in a large jar or pitcher, fill with water, and store in the refrigerator to infuse for at least 4 hours or up to 24 hours. Need a little inspiration? Here’s a combination for every season: sliced apple, cinnamon, and clove in the fall; cranberry, orange, and rosemary in the winter; cucumber, mint, and lime in the spring; and strawberries and basil in the summer.
Wake Up With a Glass of Water
What time of day do you often have your first glass of water? Establish the habit early and often by kicking off every morning with a glass. Set one next to your bed the night before, or pour it while brewing your morning coffee or tea. If you can tolerate citrus, add a squeeze of lemon or lime to brighten it and wake up your palate.
Sip on Healthy, Quick, and Hydrating Smoothies
Smoothies are a complete blender miracle, turning a simple stash of fruits, nuts, seeds, vegetables, herbs, and spices into a totally satisfying dessert, meal, or snack at the flip of a switch. Plus, a 16-ounce smoothie generally contains about 8 ounces of milk water, knocking at least one glass of water off of your daily checklist.
Make Sparkling Mocktails As a Happy Hour Treat
Make happy hour anytime-friendly with sparkling water, a splash of fruit juice, or your favorite cold-brewed iced tea. These hibiscus coolers are unsweetened and bursting with flavor. Juicy orange slices are muddled with fresh mint and lemon first, then served with a tall glass of half iced hibiscus tea and half sparkling water for the perfect, antioxidant-packed afternoon treat.
Cook With Liquids and Use Recipes With High Water Content
There are many ways to consume more water by switching up your cooking routine: steam, blanch, or boil vegetables instead of roasting or pan-frying them; add cooked beans, lentils, and grains to your salads and bowls; incorporate soups, stews, and chilis into your meal plan; and add soaked or water-based foods like oatmeal, chia pudding and yogurt into your breakfast lineup.
Have Low-Sodium Broth as a Meal or a Snack
The broth is so much more than just an ingredient. It can quickly take the place of a full meal or anytime snack with an extra helping of hydration — just be sure to look for the low-sodium varieties. Pasture-raised bone broth is a protein-packed option, while miso paste mixed with hot water and a spoonful of dried seaweed can be a lighter take. Add a sprinkle of dried or fresh herbs to liven up pre-packaged varieties, or transform them completely with a soft-boiled egg and leftover cooked vegetables or pasta for an instant soup. The options are endless!
Try a Healthy Popsicle and Upcycle Your Leftovers
When you have extra fruit lying around that you may not be able to eat in time, extend the shelf life and make yourself a healthy treat by blending it with water and pouring it into a popsicle mold. This cool and refreshing treat helps increase both fiber and water intake and is also a great way to use up any leftover smoothie in the blender when you can’t finish the whole batch. Store-bought varieties work well here, too — just steer clear of those with high added sugar and reach for whole, organic fruit-based pops.
Snack on Fruits and Vegetables
Melons, cucumbers, berries, citrus, broccoli, and most other juicy, crisp, or crunchy fruits and vegetables are bursting with water. Fresh, whole foods from the produce aisle are generally richer in water content than those in the packaged foods aisle. Snacking on a simple charcuterie loaded with a rainbow of ingredients may even become your new favorite way to hydrate.