How To Stay Hydrated

With our busy lives, trying to keep everything running like a well-oiled machine can be challenging! We are lucky if we have tackled everything on our to-do list and schedules for the day, so remembering to drink water is usually an afterthought. 

Hydration plays a role in virtually all bodily functions, keeping us healthy, happy, and thinking clearly. Instead of putting hydration at the bottom of our to-do list, or forgetting it altogether, here are simple ways you can stay hydrated throughout the day. 

How Can I Tell If I Am Dehydrated?

There are many ways to tell if you are dehydrated. A simple way to tell if you are dehydrated or not is whether or not you are thirsty. 

The color of your urine can also be an indicator, and dark yellow urine is a sign of dehydration. Dry skin and chapped lips may also be a sign. Constipation, nausea, muscle cramps or aching muscles, fatigue, and headaches may also be indicators of mild dehydration.

What Is the Best Way To Rehydrate Your Body? 5 Tips for Better Hydration

If you find that you are feeling dehydrated, or you are seeing the tell-tale signs, there are ways to rehydrate your body during the day. Making hydration a part of your daily routine is important to support the health of your body. 

1. Eat Foods With High Water Content

Most of our water intake comes from what we drink, but you can also get hydration by eating foods with higher water content

Cantaloupe, strawberries, watermelon, lettuce, celery, tomatoes, and leafy greens like spinach are all 90-99% water. Apples, grapes, oranges, peaches, carrots, pineapples, and pears have a water content of 80-89%. 

Choosing any of these fruits or vegetables will help boost your hydration for the day.

2. Track Hydration Using Apps or Games

There are countless apps out there that track your daily fluid intake. Being able to see how many ounces of water you have for the day and how many you have left gives you a visual representation of your goal, which may help you meet it. 

You should aim for eight 8-ounce glasses of water each day.

Who doesn't love a good game? Turning how much hydration you are getting throughout the day into a game is a fun way to track your hydration and keep it interesting. Challenge yourself to see how many days you can reach your goal, or ask a friend to join in on the hydration fun. You can see who meets their goal the longest.

3. Drink a Glass of Water When You Wake Up

Before you consume anything else for the day, first have a hydrating drink of water or one of Kroma Wellness’s hydrating elixirs. You can choose between our Cranberry Hydration Elixir or Supergreens Elixir to add a nutritional punch to your morning hydration. 

4. Purchase a Bigger Water Bottle

A simple way to drink more water is to buy a bigger reusable water bottle. Try to find a water bottle that can either hold the amount of water you want to drink throughout the day, or half as much, so you only need to fill it up once. No matter where you are, with your water bottle near you, you can maintain your hydration.

5. Consume Fewer Dehydrating Beverages

When you are dehydrated, skip the sugary soft drinks, alcohol, and coffee. While these drinks can have their place in moderation (well, maybe except the soft drink), they should not be used to quench our thirst. 

If you do decide to drink dehydrating beverages, make sure your water bottle is nearby, so you can hydrate as well.

How Much Water Should I Drink Every Day?

The amount of water a person should drink is completely dependent on their activity level, diet, and climate. On average, for women, 75 oz of water is adequate, while for men it's closer to 100 oz. 

The rule of thumb has often been to take your weight and divide it by 2. Whatever that number is, that is the number of ounces you should be drinking in hydrating fluids. 

How Can I Stay Hydrated If I Don’t Like Water?

Not everyone likes the taste of water. And, even the most disciplined water drinker can get bored with it at times. Here are easy ways to get hydrated without plain water.

Eat More Produce

Eating fruits and vegetables with high water content, like berries, broccoli, zucchini, melon, and leafy greens, can help you reach your hydration goals of the day. Soups or broth can also help you stay hydrated.

Make Your Water More Interesting

Instead of drinking plain water, add in some flavor. A simple squeeze of a lemon or lime or a few slices of cucumber with mint are easy ways to make your water more interesting, or you can opt for sports drinks. 

What Drinks Hydrate You Best?

It is no surprise, water is the most hydrating drink. 

Additionally, fresh juice and coconut water are all extremely hydrating. 

For even more nutrients, try our Cranberry Hydration Elixir, with electrolytes like potassium and calcium.


Staying hydrated is important to keep your body running smoothly. If you notice signs of dehydration, like dark urine, thirst, or headache, try to increase your hydration levels. 

There are many ways to get more hydration during the day. Eating produce, tracking hydration, purchasing a better water bottle, and switching out dehydrating beverages can help. 

In the Kroma 5-Day Lifestyle Reset, there are many thirst-quenching teas, smoothies, and elixirs that can all increase your hydration for the day. You don’t have to worry about any extra prep, either. Simply add water, and you have a refreshing, delicious, hydrating drink!



Water, Hydration and Health | NCBI

Rehydration with soft drink-like beverages exacerbates dehydration and worsens dehydration-associated renal injury | NCHI

[How much water do we really need to drink?] | PubMed