First, here’s why, despite the frequent bathroom trips and the hassle of schlepping around a reusable water bottle, hydrating is worth it: Drinking water may promote weight loss by speeding up metabolism, according to a study published in the journal Obesity. And skimping on fluids can take a toll on your mood, too. That may sound like no big deal, but recent studies have linked mild dehydration to fatigue, anxiety, poor concentration, and even your cranky midday slump. More from Prevention: How Much Water Your Workouts Need But do you really need a bottle of water on your desk (or in your handbag) at all times? The latest guidelines from the Institute of Medicine recommend women get 91 ounces of water a day—that’s actually more than 11 cups! But hold up—that doesn’t all have to come from the tap. In fact, at least 20% of the water you get will come from food. One medium apple translates to almost 6 ounces of fluid, and a watermelon wedge gives you even more. “Even foods like cheddar cheese, cooked broccoli, roasted and skinless chicken breasts contain water,” says Jill Weisenberger, RD, CDE. Best of all: Coffee and tea count, too. (Your diet soda, however, does not—so consider that reason 8,499 to kick that soda habit altogether.)[pagebreak] Now, the good stuff: Here, three fun—and affordable—ways to spice up your H2O: Flat Belly Diet Sassy WaterCombine:2 liters water1 tsp freshly grated ginger1 medium cucumber, peeled and thinly sliced1 medium lemon, thinly sliced12 small spearmint leaves More from Prevention: Get the complete Flat Belly Diet! Super-Hydrating Fruit20*2 liters water1/2 bunch basil, mint or tarragon½ cup grapes or strawberries1 orange peeled1 cup watermelonCombine water with the above ingredients in these combinations: Strawberry-orange-basil; watermelon-mint; grape-tarragon. If the fruit requires peeling (such as melons), peel first and then slice; berries and grapes can be used whole. Herbs can be either torn or tossed in whole. Infuse the water in the refrigerator overnight, allowing the herbs and fruits to remain for a more intense flavor. From Chef Scott at Canyon Ranch Spa in Tucson, Arizona Blueberry Spritzer2 ½ cups fresh or frozen blueberries2 cups water or sparkling water1 Tbsp sugar Bring berries, water and sugar to boil in medium pot. Turn heat to low and allow to simmer for 10 minutes. Occasionally mash the blueberries with the back of a spoon to release their juices. Pour into a fine mesh strainer over a container or bowl, pressing the blueberry “pulp” with the back of a spoon until all the liquid is released. Store in refrigerator up to 3 days, or freeze ¼ cup portions in sealed plastic bags or small plastic containers. To use, combine equal parts blueberry mixture and flat or sparkling water. Frozen ¼-cup portions may be added to water and allowed to thaw, slowly releasing the blueberry flavor. Makes 2 cups of juice; you can save the pulp to make smoothies. *From The Sneaky Chef More from Prevention: 20 Detox Smoothie Recipes Sheryl Kraft is a freelance journalist and blogger whose print and online credits include Prevention, AARP, MORE, Women’s Day, Grandparents.com, Weight Watchers, Everyday Health, HealthyWomen, Botton Line/Health, Bottom Line/Women’s Health, and more. When she’s not at her desk in Connecticut writing, you can find her at the gym, in Manhattan at a show or museum, or cycling local roads.
