We are composed of about 60 – 70% of water and nearly every aspect of our body’s functions requires water. Water could be considered the transportation system of the body as it is the main ingredient of all bodily fluids including blood, lymph, digestive juices, urine and perspiration. It helps to bring nutrients to our cells as well as eliminate the waste from our bodies by carrying the waste from the cells to the lungs, kidneys, skin, and intestines for excretion.

Water also increases the efficiency of the immune system, helping to protect against disease and regulate your body temperature. Water help flush out toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose, and throat issues.

So how much water is enough to stay healthy? The common thought is to drink 8 glasses of 8 ounces a day, though this thought is not supported by scientific studies. A more accurate indicator to determine if you are enough water is your urine color. If your urine is colorless or pale yellow, you are properly hydrated. Below are 6 tips to drink more water to help you stay hydrated and healthy:

Keep Water With You – By making water a more convenient option, by carrying it with you in a reusable water bottle or keeping a glass on your desk at work, you are more apt to choose water over soda or other drinks. It will also act as a visual reminder to drink more water.

Remind Yourself – Set up alarms on your computer or phone either reminding you to drink water every hour or to drink a certain amount during the day.

Add some flavor – Tired of drinking plain water? Add a slice of lemon or lime to your water for a splash of flavor. If you are feeling adventurous, add some herbs, like lemongrass, mint or parsley, or ginger to you water for a blast of flavor.

Keep the water cold – Studies have shown that people are more likely to drink water if it is cold, so add ice to your water to keep it cold longer

Add bubbles – Craving something with bubbles? Reach for some sparkling water instead of soda – your waistline will thank you!

Filter it! – Traditional 5-gallon plastic water coolers are open systems – in other words, they constantly interact with their environment and are vulnerable to bacteria growth. On the other hand, tap water may be clean when it leaves the water treatment plant, but what does it pick up in the pipes leading your tap? By switching to a bottleless water cooler, your water is filtered using state-of-the-art filtration to remove things that could make you sick – sediment, toxins, bacteria, viruses, and parasites.