Staying Hydrated in the Winter

By: Jacqueline Gomes, RDN, MBA

Every single cell in our bodies requires water to function properly. But how much do we need and how do we know where getting enough? The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups of fluids for men and about 11.5 cups of fluids a day for women. Needs will vary by individual with athletes, pregnant or nursing women needing more fluids.

You’ll know you’re adequately hydrated if your urine is almost colorless/very light yellow and you rarely feel thirsty. Here’s how to get the most of your drinks…

  • Water is your best option as it is inexpensive and calorie free, however there are more options!
  • Low-fat milk, 100% juice and herbal teas count towards your daily water goal.
  • If you find plain water boring, turn Poland Springs Water into a tasty infused water with citrus fruits and mint to change things up!

Orange-Kiwi Fresher

Simple infused water or mocktail, which ever you prefer! This light and refreshing beverage will make it easy to meet your hydration goals!

 Prep: 5 minutes

Makes: 2 Servings


  • 10 torn mint leaves
  • 4 ounces seltzer
  • 8 ounces Poland Springs Water
  • 1 orange juiced
  • 1 orange sliced
  • 1 Kiwi, sliced
  • 2 tall Glasses


  1. Place torn mint leaves into each glass. Pour in seltzer, using the end of a wooden spoon muddle leaves.
  2. Pour in water, orange juice and sliced oranges & kiwi.
  3. Fill glass with ice and enjoy!

Recipe & Image by: Jacqueline Gomes, RDN, MBA