Drink (At Least) 8 Glasses of Water a Day

What’s Inside

What’s IN

  • Drink 8 glasses of water each day.
  • Flavored water, seltzer (no sugar or artificial sweeteners), tea, and coffee count! But be sure not to consume too much caffeine.
  • Broth counts too. So grab a cup of bone (or no-bone) broth or whatever floats your boat–just watch the sodium content.
  • Raw fruits and veggies are >90% water, so maximize those as a water bonus.
  • If you must sweeten your beverage, a stevia-based sweetener is your best option.
  • If you slip, no biggie. Slipping means you’re trying, which is what counts! You can get back on track ASAP.

What’s OUT

  • Sugary beverages like Vitamin Water, energy drinks, and soda do not count. Most of the sugar we (Americans) consume comes from sweetened beverages, and drinking water (or coffee, tea, or broth) is a great way to help cut back on unnecessary liquid sugar.
  • Avoid artificially sweetened beverages if possible. It’s best to focus on natural foods and drinks.
  • While 100% fruit juice is a hydrating fluid, try to get your 8 glasses without it. Or add a small splash of juice to a large glass of water. Fruit juice has vitamins and minerals, but it’s liquid sugar—remember, whole fruits have fiber that helps you process the natural sugars they contain.
  • Sorry folks but wine, beer and liquor do not count as water.

Why This Is A Good Idea

Water is the #1 most important thing we consume on a daily basis, as it is essential for optimal body functioning. It helps the liver and kidneys flush out toxins, keeps us energized and helps fight fatigue, aids in digestion and metabolism, lubricates joints, and helps prevent headaches—just to name a few. It has also been shown that people who increase their water consumption consume fewer calories, as well as less saturated fat, sugar, and sodium. And according to studies, increased water intake has even been linked to a decrease in risk of colorectal and urinary tract cancers.

If we don’t drink enough water, our bodies become dehydrated, and even the slightest dehydration can negatively affect our bodily functioning. Eight glasses of water is a great baseline amount of water one should drink daily. But if you exercise heavily or eat a lot of fibrous foods, you’ll likely need to up your intake. (Excuse the potty talk, but a telltale sign that you’re dehydrated is bright yellow urine—try to keep it pale.)

Basic Tips

  • Be sure to check in after every glass of water you drink; it’s more effective than waiting till the end of the day to count your glasses.
  • Drink a big glass of water first thing when you wake up. Your body is dehytrated after sleeping for many hours, and needs some fluids.
  • Try sparkling water to add some excitement to your H2O. (Buy a SodaStream for sparking water at your fingertips.)
  • Add mint leaves and/or pieces of fruit to your water for flavor.
  • Hot water with lemon and herbal tea are great cold weather alternatives to plain water.
  • Keep a water bottle with you at all times like a Klean Kanteen, Lifefactory, or Que. If water is in reach, you’re much more likely to drink it (and it helps you avoid sugary beverages too)!
  • Often times we think we need a snack when really we’re just thirsty. Grab a glass of water before hitting the pantry. You might realize you don’t need that snack after all.
  • Make a habit of drinking a big glass of water while you cook dinner.

Shopping List

  • Sparkling water (or a SodaStream) to get your bubbly fix.
  • Hit the tea aisle (for loose or bagged tea) for a flavored drink alternative.
  • The produce section. Add chopped fruit to your water, like orange slices, lemon, lime, apple slices, berries, watermelon or pineapple. Or try cucumber slices or mint for at home “spa water”.
  • Buy frozen fruit too. Frozen mango chunks double as ice cubes in your fizzy water.


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Note: Diet ID is not focused on the number on the scale. Weight loss can be a byproduct of developing healthier eating habits, but if you have questions about your weight, please contact your physician.