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Struggling to drink enough water? Staying hydrated doesn't have to mean forcing yourself to sip plain water all day. Registered Dietitian Rita de Freitas, RDN, shares five simple ways to make water more flavorful and refreshing—without added sugar.
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We all know drinking enough water is important, especially during the summer when hot temperatures and outdoor activities increase our hydration needs. But if plain water isn't your favorite beverage, you're not alone.
The good news? Staying hydrated doesn't have to be boring.
Registered Dietitian Rita de Freitas, RDN, shares five simple ways to make water more enjoyable so you can stay hydrated all season long.
One of Rita's favorite ways to naturally flavor water is by adding fresh fruit.
Try combinations like:
Keep a pitcher in the refrigerator so flavorful water is always ready when you need it.
Rita's Tip: Natural fruit infusions add refreshing flavor without the added sugars found in many flavored drinks.
Herbs aren't just for cooking.
Fresh mint, basil, rosemary, or even thyme can give your water a refreshing twist that encourages you to drink more throughout the day.
Experiment with different combinations until you find your favorite.
Instead of plain ice cubes, freeze:
As the ice melts, your water becomes naturally infused with flavor.
It's an easy way to make every glass feel a little more special.
Hydration isn't only about what you drink.
Many fruits and vegetables are made up of more than 90% water and can help you stay hydrated throughout the day.
Rita recommends filling half your plate with colorful produce like:
These foods not only support hydration but also provide important vitamins, minerals, and fiber.
Sometimes the biggest barrier isn't the taste—it's remembering to drink.
Rita suggests:
For a refreshing summer treat, blend frozen watermelon, strawberries, or cantaloupe into homemade popsicles. Add a sprinkle of chia seeds for extra fiber and enjoy a healthy snack that helps keep you hydrated.
Water should always be your primary source of hydration, but everyone's needs are different.
As a general guideline, Rita recommends aiming for about half your body weight in ounces of fluid each day, adjusting based on your activity level, time spent outdoors, and how much you sweat.
If you're exercising, working outside, or spending long periods in the heat, electrolyte supplements may also be helpful to replace minerals lost through sweat.
Staying hydrated doesn't mean forcing yourself to drink plain water all day. Small changes, like adding fresh fruit, herbs, or simply keeping water within reach, can make healthy hydration something you actually look forward to.
This summer, try one new idea and see how much easier drinking water becomes.
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