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Drink Up! 5 Ways to Healthy Hydration

Hydration is absolutely essential – your body needs a proper balance of fluids. When you exercise vigorously or have fun in the sun, but don’t drink enough, it can lead to dehydration. This can cause headaches, lower concentration and energy levels, and leave you in a rotten mood.¹ No thanks!

Stay on top of your game with these hydration-boosting tips:

Sip Smart: The Perks of Carrying a Stainless Steel Water Bottle

Staying hydrated is essential for maintaining overall well-being, and one of the easiest ways to ensure you’re getting enough water throughout the day is by carrying a reusable stainless steel water bottle. Not only does this eco-friendly choice support sustainable living, but it also offers numerous practical benefits that can enhance your daily hydration habits. 

Convenience and Accessibility

Carrying a stainless steel water bottle ensures that you always have access to water wherever you go. This convenience helps maintain regular hydration, as you can easily take sips throughout the day without needing to find a water source or buy bottled water. This constant availability is particularly beneficial in situations where access to clean water might be limited, such as during long commutes, hikes, or travel. Additionally, having a water bottle on hand can reduce the temptation to reach for sugary or caffeinated drinks, promoting a habit of choosing water first.

Environmental Impact

One of the most significant advantages of using a reusable stainless steel water bottle is its positive impact on the environment. By reducing reliance on single-use plastic bottles, you help decrease plastic waste. By opting for a reusable option, you are taking a proactive step in reducing your carbon footprint and promoting sustainability. This small change can inspire others to adopt similar habits, amplifying the environmental benefits.

Durability and Longevity

Stainless steel water bottles are known for their durability. Unlike plastic bottles, which can crack, warp, or degrade over time, stainless steel bottles are built to withstand everyday wear and tear. They can endure drops, bumps, and rough handling without leaking or breaking. This durability means that a single bottle can last for years, providing a long-term solution for your hydration needs. 

Temperature Control

Many stainless steel water bottles feature double-wall insulation, which helps maintain the temperature of your beverage for extended periods. Whether you prefer your water ice-cold or enjoy hot beverages like tea, an insulated stainless steel bottle can keep your drinks at the desired temperature for hours. This is particularly useful during hot summer days when you need a refreshing cold drink, or in winter when you want to keep your beverage warm. The temperature control feature adds a layer of convenience and enjoyment to your hydration routine, making it easier to stay hydrated regardless of the weather.

Fruit Fusion

Not a fan of plain water? Say hello to fruit-infused water! Adding lemon, lime, strawberries, mint, or cucumber can transform your H2O into a flavorful and refreshing drink without adding extra sugar and adding little to no calories. Prepare a large pitcher to keep in your fridge for easy access, or invest in a fruit-infusing water bottle for on-the-go hydration. Enjoy a burst of natural flavor with every sip and make hydration an enjoyable part of your day.

Choose Your Ingredients:

  • Fruits: Lemon, lime, strawberries, oranges, blueberries, pineapple, or watermelon.
  • Herbs: Mint, basil, or rosemary.
  • Other Additions: Cucumber or ginger for a refreshing twist.

Prepare the Ingredients:

  • Wash all fruits, vegetables, and herbs thoroughly.
  • Slice fruits and vegetables thinly to release more flavor. For citrus fruits, remove seeds to avoid bitterness.
  • Lightly crush herbs to release their essential oils.

Combine Ingredients:

  • Add your chosen fruits, vegetables, and herbs to a large pitcher.
  • For a standard pitcher, use about 1-2 cups of fruit and a handful of herbs.
  • Fill the pitcher with cold water.


  • Place the pitcher in the refrigerator and let it sit for at least 2 hours. For stronger flavor, let it infuse overnight.
  • Stir the mixture before serving to ensure even distribution of flavors.

Serve and Enjoy:

  • Pour the infused water into glasses over ice for a refreshing drink.
  • Keep the pitcher in the fridge and refill with water as needed. The fruits and herbs can be reused for up to 24 hours.

You Are What You Eat

Did you know you can boost your hydration by "eating your water"? Many fruits and vegetables have high water content and can help keep you hydrated while providing essential nutrients. Here’s how you can incorporate more hydrating foods into your diet:

Choose High-Water-Content Foods:

Fruits: Watermelon, strawberries, cantaloupe, oranges, pineapples, and peaches.

Vegetables: Cucumbers, lettuce, celery, zucchini, and bell peppers.

Incorporate into Meals and Snacks:

Salads: Create refreshing salads with a base of leafy greens and add slices of cucumber, bell peppers, and juicy tomatoes.

Fruit Salads: Combine a variety of hydrating fruits like watermelon, strawberries, and oranges for a delicious and refreshing snack.

Smoothies: Blend fruits like watermelon, strawberries, and cucumbers with a splash of coconut water for a hydrating smoothie.

Snacks: Keep cut-up fruits and vegetables like carrot sticks, cucumber slices, orange slices and celery sticks in the fridge for easy, hydrating snacks.

Lay Off the Lattes

Sodas, coffees, and teas that contain caffeine act as diuretics which means they flush water out of your system. This can lead to dehydration so make sure to consume water to rehydrate, or ditch the caffeine altogether!

There’s an App For That

There are several apps that can help you keep track of how much water you drink and send you reminders to hydrate. Here are our top picks:

When life gets crazy (as it does), our self-care is usually the first to go. But hydration is so important to feel good and crush your daily goals! Do you struggle to stay hydrated? Let us know which tip you find most helpful in the comments below!


1. Popkin BM. (2010). Nutr, 68(8): 439-8.