Drink a lot. Water, pasteurized 100% fruit juices, milk, and low-sodium broth are good choices for staying hydrated. If you're also trying to lose weight, keep in mind that juices have a lot of sugar and calories. You may want to drink water or seltzer instead. Experts say that drinking 64–96 ounces of water a day will keep you hydrated. That sounds like a lot, but it's only about 8–12 glasses (8 ounces each) of water.
Drink caffeine in moderation. Drinks containing caffeine, such as coffee, tea, colas, and some root beers, will increase your water intake. But caffeine acts as a diuretic, so it flushes water out of your system more than other drinks without caffeine. Don't rely on caffeinated beverages as your only source of liquid.
Eat foods with high water content. Liquid in your solid food counts toward your daily total. Some fruits and vegetables are more than 90% water. Cantaloupe, grapefruit, strawberries, watermelon, broccoli, cabbage, cauliflower, celery, cucumbers, eggplant, lettuce, sweet peppers, radishes, spinach, zucchini, and tomatoes are all at least 90% water. Low-sodium soups, popsicles, water ice, and gelatins are also high in water.
Add some citrus to your water. If you don't like drinking plain water, try adding lime, lemon, or orange slices to your water. You can also pour in a splash of fruit juice.
Keep a glass of water close to you during the day and night to remind you to drink it.