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UNF professor of nutrition and dietetics shares tips to stay hydrated

Dr. Kristen Hicks-Roof, nutrition and dietetics associate professor and registered dietitian, recently discussed tips to help increase your water intake with Florida NewsLine.

While it’s recommended that individuals consume roughly two to three liters of water per day to help improve overall well-being, many find it difficult to reach that amount. Dr. Hicks-Roof explains that increasing your water intake might seem challenging at first, but there are many ways to reach the recommended goal.

Here are 10 key ways to help stay properly hydrated:

  • Keep a reusable water bottle with you while you’re on the go. Some bottles have time goals written down the side of them that can help you keep track throughout the day.
  • Have a glass of water with every meal and/or snack.
  • Alternate a glass of water with other beverages you consume (e.g. coffee, tea, soda).
  • Place a glass of water next to your bedside in the evening to drink first thing in the morning when you wake up.
  • Flavor your water with frozen fruit or herbs to mix up the taste. Try various combinations (berries, citrus, melons, basil, mint, lemongrass)
  • Try drinking one glass of water per one to two hours.
  • Download an app or a calendar reminder that sends you reminders to drink a cup of water, or just create your own reminders on your smartphone.
  • Mix it up — you can also increase your water intake by drinking various drinks that contain water such as tea, flavored sparkling water, and coffee.
  • Eat your water — many fruits and vegetables are very high in water content. A few of these include watermelon, cucumber, pineapple, strawberries, grapefruit, cantaloupe, and oranges.
  • Set goals for yourself. If you exercise, a goal could be taking a water bottle with you to the gym or on a walk so you can drink while on the go.