By Anda Udris
Three-year USA Cheer and Dance National Team athletic trainer

Everyone knows drinking water is important, but the idea of continuously drinking water throughout the day can be daunting. That's why it's essential to remember the benefits of staying hydrated: clearer skin, better athletic performance and increased energy are just a few of the many advantages.

Here are some great tricks to help keep your body and mind primed for athleticism.

1. Set a goal and achieve it

Start each day with a goal: aim to drink roughly 2-3 liters (33-120 oz) of water each day.

2. Have a motivational water bottle always by your side

Buy a transparent water bottle in your favorite color and use a permanent marker to mark various levels as daily time deadlines. You can even add motivational quotes to keep you going!

3. Add flavor with fruits, vegetables or herbs

If water doesn’t really quench your flavor cravings, infuse it with berries, citrus fruits, cucumbers, mint, basil, etc. Experiment and find your favorite combination. You can even freeze your favorites into ice cubes to quickly chill a glass of water when you’re at home or running out the door for practice.

4. Drink a glass of water before every meal

Fill your stomach to decrease hunger and aid in digestion. This is an easy way to make sure you meet your hydration goals.

5. Set an alarm on your phone or watch

No need to miss deadlines or watch the clock when you have an alarm that can help you out.

6. Use an app to track your progress

Use a free app like iHydrate or Waterlogged to keep you going and on track.

7. Compete with a friend

Who will reach their goal for the day or week first? Loser buys lunch on Friday! That will give you an extra push to stay on top of it.

8. Use a straw

You’ll drink more without even realizing it.

9. Eat more water-based foods

Cucumbers, melons, salad greens and broth-based soups are perfect examples of snacks and meals that will keep you hydrated.

10. Spice up your life

Eat spicy food to encourage water consumption during meals.

Catch up with Anda and the USA National Team by watching "Going For Gold: USA National Cheer Team" right here on varsity.tv.
The official trailer will be released Wednesday, July 13! ​Follow #GoingForGold for updates and use the hashtag to participate in the conversation.