Everyone’s heard the claim that you should be drinking 8 glasses of water a day to lead a healthy life. It’s actually way more personalized than you think. The Institute of Medicine recommends that women should be drinking around 2.7 liters per day – thats 11 cups of water! Yikes. But fear not, you can reach that goal in by consuming foods that contain water too. We listed some key factors that affect your hydration below. So keep these in mind for you and your family!


The more you sweat, the more you need to replenish. Whether its a hot day and you’re on a hike or sweating it out at an intense spin class, you’re going to need to drink even MORE water than you would on a normal day. So make sure after the kids play outside on a hot day, they come in and rehydrate!


You can consume water through the foods you eat as well. Cucumber, watermelon, celery and grapefruit, all can help you consume more fluids. But be careful, food high in sodium can make you need even more water.

Coffee & Alcohol

These two culprits are ones that require you to replenish hydration quite a bit. After your morning coffee, try and drink a glass of water. Coffee is a diuretic because of the caffeine. As far as alcohol goes, next time you’re out, grab a water in between each cocktail. This is an excellent hack to prevent a hangover too!

Hunger can be a disguise for dehydration

When you feel those hunger pains coming on, have a large glass of water before digging into a snack. More often than not, you think you’re hungry, but in reality, you are dehydrated. I’ve recently created a habit to drink a water before sitting down to a meal. It’s a great habit to master as it not only keeps me hydrated, but it also keeps me from overeating as well!

Go by how you feel

At the end of the day, you should listen to your body. If you feel thirsty, drink. If you feel hungry, drink first, then make a healthy eating decision. Make it a habit to keep a bottle of water at your desk all day and try and see how many you can finish throughout the day. You can also take notice of your pee color. I know, ew, but its important! The brighter and darker the color, the more dehydrated you are. So drink up!