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Small hydration habits can make a big difference in how you feel each day. Registered Dietitian Rita de Freitas shares her expert recommendations for smarter hydration, balanced electrolyte support, and easy ways to make water work for your lifestyle.
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Insights and practical tips from Registered Dietitian Rita de Freitas, RDN
When people think about improving their health, hydration is often overlooked, yet it plays a role in nearly every function of the body. From energy levels and digestion to exercise performance and skin health. Staying properly hydrated helps your body work the way it was designed to.
Connected Health dietitian, Rita, RDN, reminds her patients that hydration doesn't have to mean forcing yourself to drink plain water all day. With a few simple habits and smart choices, maintaining hydration can fit naturally into your routine.
Rita shares her practical recommendations to help make hydration easier and more effective.
Drink about half your body weight in ounces of fluid each day.
Keep in mind that hydration needs increase if you exercise regularly, spend time outdoors in warm weather, or tend to sweat heavily.
Your needs are individual, and consistency throughout the day matters more than trying to drink large amounts at once. Drinking excessive amounts of water in a short period of time can dilute electrolytes and place unnecessary stress on the body. Instead, aim to sip fluids steadily throughout the day to support proper absorption and balance.
While water is the foundation of good hydration, it's not the only contributor.
Rita emphasizes that many foods and beverages naturally support your fluid intake, including:
In fact, most fruits and vegetables are at least 90% water.
Rita's expert tip: Build meals with colorful produce. Aim to fill about half your plate with fruits and vegetables. This is an easy way to support hydration while also adding vitamins, minerals, and fiber.
Electrolytes help your body maintain fluid balance, especially when you sweat.
Rita shares that hydration isn’t always just about drinking more water. “During warmer months, intense workouts, or for people who sweat heavily, electrolytes become especially important,” she explains. Signs like salty-tasting sweat or salt residue on clothing after exercise may indicate increased electrolyte loss, and adding an electrolyte tab or powder can help support hydration more effectively than water alone.
If plain water feels boring, small additions can make a big difference.
Rita's tips to try:
Flavor naturally encourages you to drink more without added sugars.
Sometimes hydration is less about motivation and more about convenience.
Rita suggests:
One of the simplest habits you can build:
Drink a glass of water with lemon or lime first thing in the morning.
Keeping a glass near your sink or refrigerator can serve as an easy reminder and helps you begin the day already moving toward your hydration goals.
Rita's fun spin on popsicles:
Try blending frozen fruits like cantaloupe, strawberries, or watermelon, then pour the puree into popsicle molds and freeze. For an added fiber boost, mix in chia seeds to help thicken the texture while supporting digestion.
This can also be a great activity to do with your kids or grandkids. Involving children in simple food preparation is a fun way to introduce healthy habits early and helps teach the importance of nutrition and hydration from a young age.
Hydration doesn’t need to be complicated! Small, consistent habits like drinking regularly, eating water-rich foods, and adjusting for activity levels can make a meaningful difference in how you feel day to day.
If you’re unsure how much fluid or electrolyte support is right for you, working with a registered dietitian can help tailor recommendations to your lifestyle and health goals.
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