How much water should you be drinking to *actually* stay hydrated at Coachella?

We all know just how essential drinking enough water is in order to keep our bodies functioning. But when you’re in the middle of having a great time, as one typically does when they’re at a major music festival like Coachella, you can sometimes forget that you haven’t had a sip of water in awhile. With festival season right around the corner, it’s even more important to be mindful of your water intake. Thankfully, an experts tells us staying hydrated doesn’t have to be complicated. They answer: How much water should you be drinking to stay hydrated at Coachella?

According to the United States Department of Agriculture, women need to drink about 91 ounces (2.7 liters) of water a day, while men should average 125 ounces (3.7 liters) in order to be healthy and stay hydrated. “For most of us, that’s a tough goal to achieve on a normal day, let alone when you’re running around a festival in the heat,” Frida Harju-Westman, Nutritionist at Lifesum, tells HelloGiggles.

In addition to messing with critical functions in your body, the effects of dehydration can impair your attention span, give you a headache, and affect your mood. In fact, a 2015 study published in the journal Appetite found that the more water college-aged women consumed, the better their mood, energy levels, and overall satisfaction were. More than two-thirds of our body is made up of water, so if you’re looking to enjoy Coachella, you better drink up.

Clearly, getting enough water in your system is vital. So here are some tips to make sure you’re getting enough:

1Monitor your water intake.

To stay on top of your hydration, it’s important to monitor how much you’re drinking, Harju-Westman says. A smart water bottle that tracks your water intake can be super useful, like this Hydrate Spark 2.0 Smart Water Bottle ($55) from Amazon. The bottle glows to remind you to stay on top of things.

Setting a timer on your phone every hour or so, bringing along this handy Ulla Smart Hydration Reminder ($25), or using a wellness app like Lifesum can also help send you reminders to make sure you’re getting enough H2O. You can even keep it simple by taking along a water bottle with you and counting the number of times you fill it up.

2Eat snacks that naturally contain a lot of water.

“Not all hydration has to come from water, she says. "Food is a great way get more fluid into your diet."

Packing cucumbers, tomatoes, celery, watermelons, and strawberries, to name a few, can help keep you hydrated throughout the day. “These foods are all great sources of vitamins and water,” Harju-Westman says. “These can re-supply your body with all the fluids you lose when you’re sweating.” Basically, the more fruit and vegetables you can lay your hands on, the better you’ll be.

3 Add a little fizz to shake it up.

If drinking water gets a little boring — which let’s be real, it can — Harju-Westman suggests mixing it up a bit with carbonated water. It can be a welcome change from all those liters of still water you’re supposed to consume. “Think about adding a natural flavor by infusing your water with slices of strawberry for a fruity hit, or with lemon and mint for a refreshing blast,” she says. That can really hit the spot.

Although energy drinks and juices can also work to change it up, don’t forget there’s lots of sugar in those types of drinks. So drink those if you want, but just be mindful limit your consumption. Sugary drinks are known to drain your energy much faster.

4 Drink some tea.

Drinking hot tea in the middle of a hot festival may not seem like the most appealing option. But it does have its benefits. Teas can often be a great way to hydrate on the go. “If you can bear having a hot drink in the sun, or want a good alternative to your morning coffee, then try drinking green tea,” Harju-Westman says. It can act as a mild stimulant and improve your health, due to the number of antioxidants and flavonoids it contains.

5Always know where you can get water.

“It may sound basic but knowing where the nearest places where you can buy water or fill up your bottle is essential,” Harju-Westman says. Whether you’re by the main festival stage, or in the campsite, making sure you’ve located a clean water point can come in handy.  “It may be the key to your own safety or that of your friends,” she says. “It will also save you from battling through the sea of tents at 3 a.m. to find some water!”

Staying hydrated at Coachella doesn’t have to be difficult. As long you’re mindful of it, you’ll be fine. Don’t let a simple thing like forgetting to drink enough water ruin your festival fun.

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