As we enter the new year, improving health often focuses on exercise, plant-based meals, sleep, stress reduction, and meaningful social connections. However, hydration—a simple yet powerful health habit—is often overlooked. Drinking enough water offers numerous benefits, including improved blood pressure, joint and kidney health, eased migraines, glowing skin, and potentially a longer disease-free life.

To increase water intake, experts suggest “habit stacking,” attaching drinking water to existing routines (e.g., while waiting for coffee, walking the dog, or reheating food). Women are recommended to drink 8–10 cups daily, and men 10–12 cups. Many Americans fall short due to a lack of awareness or relying on thirst, which occurs too late to prevent dehydration.

Hydration can also come from certain foods (e.g., tomatoes, cucumbers, and oranges) and low-calorie beverages like tea and sparkling water. A practical tip: fill a 32-ounce water bottle in the morning and monitor intake throughout the day, aiming for 2–3 quarts daily or more in hot or active conditions.