The human body is about 60% water, and every system in your body depends on water to function. So, it’s important to drink enough water during the day. Here are some ways to increase your daily water intake.

• Order water at restaurants — This will save you the empty calories of a sugary beverage (one 20-ounce sugar-sweetened soda has about 240 calories). You’ll also save money.
• Make water easily accessible — Throw a water bottle in your backpack for when you get thirsty throughout the school or workday. It’s also easy to refill water bottles with campus drinking fountains. Try freezing water in freezer-safe bottles to enjoy ice-cold water all day.
• Drink during natural breaks in your day — Have a glass of water after waking up in the morning, getting home from school, using the restroom or any other break or transition time.
• Customize your cup — Drink from a fun, decorative container.
• Hydrate with foods — Many healthy foods are also high in water content. If you don’t feel like drinking a glass of water, try eating foods like grapefruit, lettuce, tomatoes, watermelon, broccoli, baby carrots or strawberries.

Drink Less Sugar

Water is the best alternative to sugary drinks like soda and juices. But when you just don’t want water, consider other drinks that are low in sugar.

• Low-sodium vegetable juice has the same nutritional value as many fruit juices, but less sugar and fewer carbohydrates. It’s not healthy enough to drink every day, but it’s a better choice than sodas or sports drinks.
• Unsweetened teas such as green or black teas are calorie-free. Be careful of the caffeine content, though.
• Homemade fruit smoothies are easy and delicious. Blend fresh or frozen fruit with skim or almond milk. Remember that smoothies ordered at restaurants tend to be higher in calories because of added sweeteners.
• Low-fat or skim milk will fill you up and increase your calcium intake, which is important for healthy bone growth.
• Water infused with fruit adds flavor. Cut up pieces of your favorite fruit, such as orange or lemon slices, watermelon chunks or chopped strawberries. Drop the fruit into a jug of water and stick it in the fridge for a few hours.
• Sparkling water adds the fizz of soda to your water. If you like fruit flavors, purchase sparkling water with flavors such as lemon or orange. You can also add a few drops of juice to your glass of plain sparkling water.