Daily fluid in a simple form means the total amount of water consumed from plain drinking water, from foods, and other beverages. Just like any other health guidelines, the total amount of hydration you need will depend on different factors like weight, climate, age, gender, individual needs and more importantly activity levels.

So, if you are going for any activity that makes you break a sweat or going for a trail run, then you need to bump up the water intake. Sweat consists of mostly water, and when you lose some, you need to replace any of the fluids you lose during this process. Apart from water, sodas, coffee, iced tea, and other liquids drink are the second best option when you’re trying to stay hydrated. As for other sources of hydration, there are many fruits, and other foods contain water; some good alternative sources of water include:

  1. Oatmeal

Oatmeal is very common among America families and not only is oatmeal hearty and filling, but also hydrating. Oats expand and absorb the water or milk used to prepare it. You can also sprinkle chia seeds in your oats when preparing as an added boost.

  1. Try carb alternatives

Ditch dry, carb-heavy staples like pasta are not good for you when it comes to meal planning, but options like zucchini noodles, or zoodles for short, are advisable. They contain 95 percent water, and this meal can even pack a hydrating and healthy punch when paired with a tomato sauce, which usually has about 90 percent water.

  1. Sip smoothies

Smoothies are one of the best way and tasty, way to stay hydrated. You have the yogurt and all the fresh fruit like cucumbers, spinach, Strawberries, peaches, and blueberries to choose from.

  1. Pack your plate with vegetables

Salads are just like smoothies, and they serve as an excellent hydrating boost. Lettuce greens alone contain at least 94 percent water not to talk of adding other vegetables. So, the next time you are preparing a salad include bell peppers, whip up, celery, tomatoes and carrots

  1. Slurp soup

When you need something that can fill you up and at the same time help you stay hydrated, then try out broth-based soups or gazpacho. To enjoy this soup, you need cucumbers, bell peppers, tomatoes, onions, and garlic cloves all blended.