Top 10 Ways to Make Hydration Fun!

Parul Dube

October 12, 2022

Just as plants dry out and die without sufficient water, similarly, humans need water to stay alive. Water is the elixir of life. A human body contains 75% of water, and it is as vital as blood. Therefore, proper hydration is the key to a healthy body and a stable mind. Water is essential for the survival of all living beings and our bodies need water to function correctly. Water helps get rid of waste, maintains body temperature, ensures smooth bowel movement, lubricates joints, keeps our skin glowing, and protects our organs and tissues.

While we all know the importance of drinking water, we still do not consume enough to keep ourselves completely hydrated. So how much water should one drink in a day? Well, no one rule fits all answers here. Ideally, 15.5 cups of water, i.e. 3.7 litres of fluid, is an adequate quantity for men. While for women, 11.5 cups, which is 2.7 litres per day, is sufficient.

However, your gender is not the only factor determining the amount of adequate water for you per day. For example, if you exercise and sweat a lot, you probably need to drink more water or fluids to keep yourself hydrated. Similarly, pregnant or breastfeeding women require more water intake to remain hydrated.

Even your environment plays a vital role in deciding your fluid intake. For example, hot and humid weather makes you feel more thirsty and dehydrated due to excessive sweating. Your overall health also plays a vital role in deciding the adequate fluid intake for your body.


Lack of water can lead to dehydration in your body and make you feel tired and low. It can also lead to severe health issues like kidney stones, strokes, etc. Our bodies continuously lose water in the form of sweat, urine, breath, and bowel movements. Therefore, it is imperative to keep ourselves properly hydrated at all times.

Is water the only option to keep our bodies well hydrated? No, the food that we eat also contains a sufficient amount of water. Even beverages like tea, soft drinks, juices, sods, etc., also contribute to your daily water intake.

We understand that drinking plain simple water every day can be a bit boring. So we have some tips to make your daily hydration more fun!

Top 10 Ways to Make Hydration More Fun

Don’t feel like drinking just water all day? Here are some tips to make your daily hydration more fun and tasty!

1. Give a Squeeze 

Add a squeeze of lemon or lime (or both) to your water for an extra boost of vitamin C

2. Infuse with Fruit  

Fill a large jug with water, add sliced fruits and refrigerate overnight 

3. Soak it in Flavour 

Let pineapple chunks soaked in water for at least two hours

4. Make a Mash 

Mashup some berries in the bottom of your glass, and then add water.

5. Make a Splash 

Add in some rose petals to your water.

6. Mint It 

Tear up some fresh mint leaves and leave them to steep in water before drinking.

7. Zing It 

Add sliced cucumber to your water for a refreshing zing.

8. Go Citrus 

Freeze some orange slices and use them as ice cubes.

9. Spice it Up 

Crush some basil or lemongrass leaves, add to water and leave overnight

10. Veg Out 

Boil vegetables, such as carrots, reserve the water and chill overnight for a vitamin-packed blast of flavour

How much water should you drink?

We cannot imagine our lives without water. Water is what makes 50-75% of our body and keeps us alive. One can survive without food for a few days, but survival without water is just impossible. This alone shows how important water is for the survival of all living organisms. Healthy people need 6-8 glasses of water every day to keep themselves hydrated. However, this eight glasses rule does not work for everyone. Some people might require less than eight glasses of water according to their health and other factors. The key is to understand your body and its needs. Then, modify your fluid intake as per your body requirement.

We all know a thousand benefits of drinking water, but did you know that drinking too much water is equally harmful? Yes, it is true. If you lead a sedentary lifestyle with no exercise or physical activities, drinking too much water can do more harm than good.

If you drink too much water, it can overwork your kidneys as they have to work extra hard to get rid of the excess water. It can also dilute the sodium level in your blood and lead to hyponatremia, which is a life-threatening condition. So do not blindly follow everything that you read or come across on the internet. There is no golden rule of how much water one should consume in a day. Various factors, such as age, gender, level of activity, environment, lifestyle, play an essential role in deciding your daily fluid intake.


Watch out for signals related to your body’s need to drink water. For example, sometimes, excessive thirst could signify hyperglycemia or high blood sugar. It may result from diabetes, infections, kidney or liver disorder. It can even be psychogenic polydipsia (a mental illness). If there is persistent thirst and you are passing more than 4.73 litres of urine, feeling fatigued, and you cannot pinpoint the reason, pay attention. Please take advice from a physician or a health professional. 

Also, keep in mind that the foods and drinks you consume throughout the day also contribute to your fluid levels. For example, fruits like watermelon or leafy vegetables like spinach are rich in water content. They are enough to provide you with 50% of your daily hydration. Therefore, it is essential to pay attention to your overall water intake and maintain a fluid balance in the body.

You can experiment with different things and make your detox water according to your taste. For example, adding lime or vegetables to your water makes you drink more water and has excellent health benefits.

Plain water does not contain all the vitamins and minerals that our body requires. But when we infuse our water with different fruits and veggies, it becomes a complete health drink. However, remember, drinking plain water is equally essential, and you should not skip on it entirely.

We hope these tips are helpful and will make your daily hydration more fun.

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About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

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