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Rethink your Drink

By: CHN Wellness Manager, Jenna Taubin, CHES
Water being poured into an almost full cup.

Water makes up most of your body. It helps your brain function, boosts your energy, protects your organs, and keeps your immune system strong.

The average person should aim to drink at least eight 8-ounce cups of water a day. Check out our tips for drinking more water throughout your day.


  • Choose water (tap, bottled, or sparkling) over sugary drinks. Use a colorful, reusable water bottle that won’t leak. This way, you can bring it anywhere!
  • Need more flavor? Add fruits or herbs! Infuse your water with lemons, limes, cucumber, mint, or even a combination of these. This helps improve the taste and helps you drink more.
  • Missing fizzy drinks? Add a small splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.
  • Need help breaking the habit? Don’t keep sugary drinks in your home. Keep a jug or bottles of cold water in your fridge.
  • Read nutrition labels while shopping. You’d be surprised at the amount of added sugars in some drinks.
  • At the coffee shop? Coffee is dehydrating, drink an extra cup of water for each cup of coffee you drink. Skip flavored syrups or whipped cream. Ask for a drink with low-fat or fat-free milk or unsweetened milk alternative or get back to basics with black coffee.
  • Make habits around drinking water. Set aside a specific time each day to drink water. Drink a cup of water between patient visits or each time you use the restroom.
  • Check the color of your pee to make sure you’re getting enough water. Your pee should be light yellow, almost clear.

Watermelon Rosemary Water

Makes 6 servings

A cup of watermelon rosemary water on a white table.

You’ll Need:

  • 1 Sprig of Rosemary
  • 2 Cups Cubed Watermelon
  • 6 Cups of Water
  • Ice Cubes

To make:

  1. Cut watermelon into cubes. Discard the white and green part.
  2. Add watermelon cubes and sprig of rosemary to a pitcher of water.
  3. Refrigerate for 15 minutes.
  4. Serve over ice.
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