Track Your Water Intake.

Water is just fine, thanks: Serve water or milk instead of soda.

By tracking water intake throughout the day, you can determine whether or not you are getting enough to drink. It’s easy to make adjustments in order to meet your healthy hydration goals! Try these simple tips to improve your water intake:

• Use a specific water bottle each day. Fill it up with water using a measuring cup to establish the capacity. Remember, eight ounces are equal to one cup. The number of ounces/cups/mL may also be listed on the water bottle (check the bottom). Some bottles even contain a measuring scale on the side for easy reference.
• A rubber band or hair tie works well if your bottle doesn’t have a printed scale. It’s best if the bottle is transparent. Fill the bottle up to the band (noting the ounces/cups) and try to drink all of it throughout the day. Continue to refill up to the band (after emptying) and note how many refills you made at the end of the day.
• Set a timer. Sometimes we need a little reminder to rehydrate. A timer on your phone or watch will encourage you to take short breaks and drink some water.
• During these challenging times, many of us are at home all day. Turn hydration into a game! Set two bowls on the counter. Place pennies or dried beans into one bowl (equal to the number of ounces/cups you wish to drink). For every cup you drink, transfer one penny/bean from one bowl to the other. By the end of the day, you can easily see if you have reached your goal!
• There are also phone apps available that can help you track your water intake. However, with a little creativity, you can achieve the same results with items around your home.