For those of you who have a hard time getting in your water, slowly increase your intake week by week until you get used to it. Your bladder is a muscle; it will need to adjust. You want to drink enough water to produce at least 2.5 liters of urine per day. For most of you, this will mean drinking at least that in fluids. All fluids count; water is best. But coffee, wine, beer, milk, etc, in moderation all count.
Here are 45 hacks to stay hydrated and lower your kidney stone risk.
- Add cucumber rounds
- Add fresh mint leaves
- Add watermelon cubes
- Add pineapple chunks
- Add frozen berries
- Add apple slices with a cinnamon stick (and can drink warm too for colder days)
- Add basil leaves
- Add rosemary sprigs
- Add sliced peaches
- Add mango chunks
- Make fruit ice cubes (freeze juice or berries in trays)
- Make herb ice cubes (freeze mint, basil, or rosemary in water)
- Use frozen grapes instead of ice cubes
- Mix sparkling water with a splash of 100% juice
- Try flavored unsweetened seltzers
- Sip caffeine-free herbal teas (iced or hot). Read this on tea.
- Make “spa water” pitchers with multiple fruits
- Mix iced tea with sparkling water (portion not perfection)
- Use a straw—you’ll sip more without noticing
- Try a reusable metal straw to keep water cold
- Drink from a favorite mug, glass, or bottle (I constantly switch mine to match my mood; I love a simple mason jar!).
- Get a water bottle with hourly markers
- Use an app that pings you to drink
- Pair water with every snack and meal
- Drink a glass before coffee or tea
- Alternate water with each caffeinated drink
- Alternate water with each alcoholic drink
- Keep a pitcher of infused water in the fridge
- Make mocktails with sparkling water + citrus
- Top water with a splash of vinegar for tang
- Add cucumber + mint + lime combo
- Add strawberry + basil combo
- Add peach + ginger combo
- Add orange + rosemary combo
- Drink warm water with lemon in the morning
- Drink sparkling mineral water for variety
- Buy fun-shaped ice cube trays (great to get kids to drink)
- Try room temperature if cold water bothers you (this is me)
- Make popsicles with water + fruit (also me)
- Bring water everywhere (car, bag, work desk)
- Drink while cooking and prepping meals
- Keep extra bottles chilled for grab-and-go
- Treat water as dessert—ice cold, in a fancy glass (also me)
- Celebrate small wins—reward yourself for meeting water goals
You will not be perfect. Life comes along and keeps us from making our goals on some days. This is ok and expected. Just be aware that you didn’t meet your water needs, and get back to work the next day. That’s how we do it here at Kidney Stone Diet®!
Your friend,
Nurse Jill
P.S. You will note I was careful not to say to use lemons or lemonade. Here is why.
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