If you get adequate fluids in your daily diet, some experts say you do not need additional water for most of your walks. But, most of us do not drink enough water in the first place. We might drink plenty of sodas, tea, coffee or juice, but plain old water is still the best for us.

Here are some ideas to help you drink more water:

Learn to recognize signs of dehydration. Even mild dehydration can affect you physically, causing headaches, weakness, tiredness, crankiness, stiff joints, dizziness and muscle cramps. By the time you feel thirsty, you are probably already dehydrated. If your urine output is decreased and darker in color, you have dry lips and a dry mouth, you are flushed, tired, irritable and have a headache, increase your fluid intake immediately. Severe dehydration is a life-threatening medical emergency. For more information, read these signs and symptoms.

Recognize the benefits of being well hydrated. In addition to avoiding dehydration, drinking water and staying hydrated helps you in many ways. It can help keep your skin clear, flush out toxins, helps digestion, may prevent headaches, improves mood, and increases both physical and mental endurance. And, for walkers, it helps flush out lactic acid, which is what causes sore muscles.

Drink a small glass of water every hour. Many times, we try to drink too much water all at once. Get a small (eight-ounce) glass and refill it every hour during your work day. That should be the recommended eight glasses a day that you need. Other ways to get your water include having a glass before and after every meal (that is six glasses) and one glass for your two work breaks. You can also fill a pitcher with the amount you need to drink, and just make sure you drink it all during the day. Devise a schedule that is easy for you to remember.

Add lemon, orange or lime slices. Not only will you get a bit of added vitamin C, but you might like the taste better and thus drink more. Plus, it’s a bit more festive.

Refrigerate or ice your water. I prefer the taste of cold water, so I keep a pitcher in the fridge. But, it also burns more calories than room temperature water. Admittedly not a bunch, but every little bit helps, and if that keeps you drinking water, all is well.

Consider a filter . If your tap water isn’t tasty or if you are concerned about its safety, take a look at a filter. It will be much cheaper in the long run than buying bottled water. Plus, you will be more likely to drink water if you aren’t counting the cost of every bottle. Try this faucet mount filter from Amazon.com: Pur 3 Stage Vertical Faucet Mount with Filter

Consider an aluminum water bottle. There is much press about the dangers of reusing some plastic water bottles. And, of course, throwing them away is terrible for the environment. So, get yourself a reusable aluminum one like this Sigg Lifestyle Loop Top Water Bottle (1.0-Liters)

Stay hydrated and keep moving!