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Thirsty? Stick to water instead of sports drinks.

Experts say the amount of water people need depends on their size, weight and activity level. On hotter days, if a person is outdoors, they will need to drink more than the standard eight glasses per day.

Electrolyte-infused sports drinks are only necessary if you are losing an excessive amount of fluids from vigorous exercise or if you are sweating profusely from working outdoors in the high temperatures.

Beware of sports drinks, though, because they are full of sugar and high in calories that you probably don’t need them at all.

If you want an added boost, we recommend foods that can help keep you hydrated as well. So, think about fruits and vegetables that splash when you bite into them, like oranges, melons, cucumbers, tomatoes. All of these are naturally high in water.

But beware of caffeinated beverages, such as iced tea, sodas or even coffee. Caffeine is a natural diuretic that causes you to lose water.

Here are some tips to help you get more in your daily intake:

1.Hide it in your daily routine

Wake up, have a glass of water. Get ready for bed, have a glass of water. Just by doing that you get a head start on the rest of the day. If you’re having a hard time remembering to incorporate it in your routine, find ways to make your water more visible. Put a glass on your nightstand so you see it before you go to bed or have a glass waiting by the coffee maker so you remember to have a glass while your joe brews.

2.Get a Decent Water Bottle and Mark It with Time-Oriented Goals

You can take your bottle usage to the next level by coming up with your own timed drinking goals and marking it on the bottle. Get some tape or a label maker and start marking how much you’d like to drink by a certain time every day. This way you can actually see your water drinking goal and you’ll know whether you need to play catch up or if you’re ahead of the game.

Water bottles are an excellent way to increase your water intake. Get a high-quality one, even if it costs you a little more. A good stainless steel or heavy-duty plastic bottle should do the trick. Once you’ve found one you like, take it with you everywhere.

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