Everyone knows they're supposed to drink a lot of water every day, but few people know how to squeeze in enough ounces. Experts from the USDA recommend a daily intake of approximately 2 to 3 liters per day for women and men, respectively, which equates to approximately 64-100 ounces, or 8-12 glasses, of water. Getting the right amount of hydration boosts physical and cognitive performance in addition to improving skin appearance, kidney function and gastrointestinal function. Get the water your body needs by trying these 10 tips for drinking more. 1. Quench your thirst early. Down a full glass of water immediately upon waking. By making this glass ice-cold, you can kick start your metabolism and activate your internal organs. Plus, a healthy morning habit helps you continue to drink throughout the day. 2. Dilute juices and sodas. If you currently consume several sodas a day, quitting cold turkey may cause withdrawal. Swap one or two sodas for water, or dilute sodas or high-calories juices each day until you are accustomed to drinking water only. 3. Drink before meals. A good habit for making sure you drink more water is by drinking a glass prior to eating. Not only does this help with digestion, it can curb overeating. 4. Feast on water. According to the USDA, moisture in food accounts for up to 20 percent of total water intake each day. Load your plate with foods high in water content, such as cucumbers, lettuce, strawberries, broccoli, watermelon and grapefruit. 5. Download Waterlogged. This iTunes app allows you to chart your daily water intake and provides you reminders on when to drink. 6. Get your body moving by participating in a sport, taking an aerobics class or walking your dog around the block. Physical activity makes your body yearn for hydration. 7. Add fruit and herbs. Lemon, lime, berries or mint can offer a change of pace to plain water. Purchase an infuser to create delicious and flavorful waters without sacrificing healthfulness. 8. Buy a bottle that motivates. You'll be happy to fill up when you have a bottle that has built-in reinforcement. Try a labeled container that tells you when to drink throughout the day. 9. Challenge yourself. If you're the competitive type, create a game in which you challenge yourself weekly to stick to a water-drinking habit. Treat yourself to your success. 10. Keep it in sight. Make water more convenient than other beverages so you'll reach for what's most accessible. Keep water in your bag, at your desk and stocked in your fridge for quick access.