Often I hear "I don't like the taste of water" or "I forget to drink something"....why do you need to?  Every system in your body relies on being properly hydrated to function efficiently.  Your hydration needs depend on your health, your environment, and daily physical activity level. 

There is no exact formula fit for all.  So how do you know if you are hydrated?  Well to be completely frank....the color of your urine should be clear or pale  yellow...keep in mind some medications and vitamins can affect the color of your urine.  You should urinate every 2 - 3 hours.  (he amount of sodium in your diet can affect your urination volume)

One tip is to put a pitcher on the counter and fill it...every time you come in the room take a glass...ideally every hour.  That is convenient if  you are home...but what about on the road?  Buy a stainless steel water bottle and fill it up before you go..try to fill it a few times during the day.

Water is too boring to drink or you don't like the taste?  Try a lemon or lime slice, slice of cucumber, sprig of mint or 1/8 of the container with 100% fruit juice....hydrate!  You don't want to be thirsty..that is usually too late and you are already dehydrated.  Don't get to that point. 

What do you drink throughout the day to stay hydrated?