1. Have a beverage with every meal and snack.

  2. Choose beverages that you enjoy. Several studies show that children and adults consume about 45% to 50% more liquid when it's flavored vs. plain water.

  3. Eat more fruits and vegetables. Fruits and vegetables tend to have a high water content, which makes them a great option for helping you meet your hydration needs.

  4. Don't exclusively rely on thirst. Sometimes thirst is not a reliable measure of hydration because of medications or other health conditions. Keep a water bottle or beverage at your desk, in your car, in your bag or whereever you will be reminded to drink.

  5. Keep beverages at a moderate temperature. Fluids served at moderate temperatures - temperatures that are neither hot nor cold - tend to be consumed in greater volumes.

  6. Follow the American College of Sports Medicine recommendations for fluid intake before, during and after physical activity. www.beverageinstitute.org/hydration/active_lifestyles.shtml

  7. Choose beverages that fit your activity level and lifestyle. If you are watching your calories, consider choosing a low-calorie beverage or create your own refreshing light beverages www.beverageinstitute.org/beverages_and_health/thirst_quenching_ideas.shtml Also be aware of the calorie content www.beverageinstitute.org/nutrition/calorie_comparison.shtml of beverages you drink.