Everyone knows it's important to stay hydrated throughout the day – but nothing is more boring than drinking water. If you don't get the amount of proper hydration, Everyday Health explained you risk: bad breath, dry skin, junk food cravings and headaches and other muscle cramping. The average adult needs to get about 12 cups of water per day. You'd think it would be easy to consume that much, but how many times have you gotten to the end of the day and realized the only fluids you consumed were coffee or soda? The answer: Too many times!
If you're having trouble getting that daily intake of H2O in, try this hour-by-hour guide on sneaky hydration tricks to keep you going throughout the day:
7-10 a.m.: Time to wake up and drink some tea
OK, so it's early. You're not thinking about water, you're wondering how you're going to wake yourself up. So, it's actually the perfect time to make some tea! Tea, explained Everyday Health, is mostly caffeinated water and actually hydrates you as well as water would on its own. Have a couple of cups to really start your day with a hydrated pop.
10 a.m. – 12 p.m.: Always keep a water bottle handy
Make your water bottle your best friend and never let it leave your side. Bring it with you to class or meetings – that way you'll have instant access to it at all times. Or, if you get asked a question you don't know the answer to, you now have an instant distraction. Be cool, take a big gulp of water and contemplate an answer as you swallow. Total pro move.
Tip: Add some flavor to that agua
True, water isn't the most exciting beverage to consume, that's why we reach for almost anything else. But if it's flavor you're looking for, why not just add some of your favorite tastes to it? Fresh fruits will give it the zing your taste buds need to keep asking for more. Try a flavor combo of cucumber and mint, or lemon and lime to mimic some of your favorite soft beverages.
12 – 2 p.m.: Have a juicy salad for lunch
The Simple Most blog reported that your lunch gives you an opportunity to hydrate with food. Salads loaded with fruits and veggies are healthy and contain water. Classic salad fixings like spinach, kale, and cucumbers are also made up of water, so you can curb your hunger and thirst cravings in one.
2 – 5 p.m. Consider what you're snacking on
The more dry and salty snacks you eat, the more you're going to reach for water. But on the flip side, Everyday Health recommended you try snacks with high water content, like fruit smoothies or veggies and hummus.
Tip: Chia seeds – not just for ceramic pottery pets
Have you ever had chia seeds before? They're a really interesting texture because when they get wet they gel up into a gooey consistency. Don't let that deter you, however – Simple Most explained that this little seed can soak up to 12 times its weight in water, helping your energy and hydration levels, which help fortify your snack. Plus they're just super fun to drink, the texture really isn't so bad!
5 – 7 p.m.: Eat something spicy for dinner
Nothing gets you guzzling water faster than spicy foods, suggested Simple Most. Just make sure you're balancing your water intake with the amount you're sweating out, otherwise you could just end up dehydrated again. Be sure to have a couple glasses with this spicy meal.
7 p.m. – 7 a.m.: Keep a glass next to your bed
Don't deny yourself water when you sleep! If you wake up thirsty, make sure you have a glass on your nightstand so you don't have to wait until the next morning when you start your hydration routine all over again.