How to Get Kids to Drink Water at School

How to Get Kids to Drink Water

New school year, new hydration goals! Kids that drink enough water can improve their mood, memory, and attention. Due to smaller fluid reserves, children are more likely to become dehydrated, which can present challenges. If you’re a parent who struggles with how to get kids to drink water at school, you’re definitely not alone. Don’t fret, check out these three handy hydration tips that will keep your little loved ones ready for all the academic year has to offer.

How to Get Kids to Drink Water: 3 Easy Tips

1. Pack Smaller-Sized Water Bottles

Smaller water bottles are much easier for kids to hold and drink from. Packing a 10 oz bottle of water in their lunch bag instead of larger 20 oz or liter bottles is a convenient way to keep your children happy and hydrated. Give them a friendly reminder to toss the bottle into the recycling bin when they’re finished.

2. Have Fun with Reusable Bottles

Do your kids have a favorite superhero character? Or a favorite animal? There are several fun designs available on reusable water bottles that can help make drinking H2O enjoyable every time they go to take another sip during class. If you have a water cooler on hand, filling up their bottles with clean, refreshing water will be a breeze.

3. Teach and Reward

Children can quickly learn and absorb knowledge like a sponge. Be a role model and drink water regularly in front of them and/or have a talk about sipping more H2O when the color of their urine is dark. On top of that, reward your kids when they drink enough water at school. Keep a reward chart handy with stickers for every bottle they finish. After reaching a certain number of stickers, their prize could be a new book, their favorite meal, or a special outing of their choice.

To stay well hydrated, children ages 1–3 need approximately 4 cups of water per day. The amounts of water increase for older kids who need around 5 cups for ages 4–8 and 7–8 cups for ages 8+. Now that you have these easy tips in mind for how to get kids to drink water at school, try them for yourself and see the difference it makes in your children’s health and well-being!

The Best Health Benefits of Drinking Lemon Water

health benefits of drinking lemon water

When life gives you lemons, make lemon water! This simple and refreshing beverage has taken the world by storm and for good reason. Many people have incorporated lemon water into their lifestyle for various benefits. Some restaurants even serve lemon water as a standard offering to their patrons. Can the power of H2O be elevated with a little citrus? Come along as we cover the top five health benefits of drinking lemon water.

5 Health Benefits of Drinking Lemon Water

1. Helps You Stay Hydrated

Let’s face it. Drinking enough water in a day can be a challenge. Adding some lemon juice for additional flavor can help. Prevent dehydration, which can cause unclear thinking, mood changes, and other unfavorable symptoms. Having a water cooler with reliable water delivery is a convenient way to always have fresh, clean water on demand.

2. Get a Boost of Vitamin C and Flavonoids

Lemons are rich in vitamin C, a powerful antioxidant, and flavonoids, which are compounds that promote better health and fight diseases. Just one 48g squeezed lemon contains approximately 21% of your daily value of vitamin C.

3. Can Support Healthier Drink Habits

Popular beverages such as juice, soda, sports drinks, and energy drinks are packed full of sugar that can lead to problems such as weight gain, diabetes, and more. Lemons have minimal calories and sugar, so lemon water is an ideal alternative drink to consider.

4. May Promote Better Digestion

Lemon juice contains citric acid, which has been shown to improve gastric acid secretion, a fluid that allows your body to break down food. Based on a 2021 study, pre-meal intake of lemon water appeared to promote digestion and peristalsis, the process that helps move food through the digestive tract.

5. Prevent Kidney Stones

Since lemon juice contains citric acid, it also contains the component citrate, which helps make urine less acidic and may break up small kidney stones. The National Kidney Foundation suggests mixing 4 oz of lemon juice with water as a dietary remedy alongside other meds for kidney stone prevention.

Now that you know some of the health benefits of drinking lemon water, give it a try for yourself. It’s an easy peasy lemon squeezy way to maintain optimum hydration!

The Key to Losing Weight is Water: Top 5 Reasons

Every new day is another chance to change your life. For many, weight loss is a desirable goal and New Year’s resolution to achieve on their journey of health. Each person is different, and a specific plan to shed some pounds may work for some and not for others. However, staying hydrated with water is important for us all. The best part? The key to losing weight is water! Explore these five different ways that drinking water can help you successfully manage the number on your scale.

Here’s Why the Key to Losing Weight is Water

1. Curb Your Appetite

Have you ever heard that a person may think they’re hungry when they’re actually thirsty? Drinking water before a meal can reduce your appetite since it can take up space in your stomach to feel fuller, which may lead to less calorie intake and eventual weight loss. Drinking a glass of water before reaching for something to eat can help to reduce extra snacking as well. Look no further for an easy and natural way to curb those cravings!

2. Reduce Your Liquid Calorie Intake

Sweetened coffee, juice, soda, sports drinks, and alcoholic beverages are a few examples of the drinks people consume throughout the day that are loaded with calories, compared to water that contains zero calories. We’re not suggesting that you need to strip all of those drinks from your diet, but adding three glasses of water a day to replace some of those high-calorie drinks will go a long way towards helping you lose weight. We also highly suggest providing water with meals for children and young adults. Too many kids drink juice and sodas with their meals, increasing their sugar intake and unnecessary calories.

3. Burn Extra Calories

Several studies have found that drinking water can help you burn more calories. Based on a study published by the National Library of Medicine1, 12 people who drank 500 mL of cold and room temperature water experienced a boost in energy expenditure. They burned between 2% to 3% more calories than usual in the 90 minutes after drinking the water. Water may also temporarily increase the body’s resting energy expenditure—AKA the number of calories burned while relaxing. Drinking ice-cold water is better for burning calories as well since it helps boost your metabolism as your body works harder to warm the water up. Neat, right?

4. Flush Toxins Out of Your Body

Toodle-oo toxins! Drinking water can help your kidneys to filter toxins and waste while this vital organ retains essential nutrients and electrolytes. When your body is dehydrated, the kidneys retain fluid, making it difficult to remove waste as urine or feces. When waste builds up in the body, you may feel bloated, swollen, and tired. Staying hydrated is an effective way to avoid retaining waste, which may add some extra pounds.

5. Elevate Your Workouts

Water and workouts go hand-in-hand. One of the most important aspects of any weight loss plan is exercise. Water not only helps muscles, connective tissues, and joints to move correctly, but it also aids the lungs, heart, and other organs to work effectively during exercise. Being hydrated may also reduce muscle cramps and fatigue. Make sure to always drink water before, during, and after exercise to avoid dehydration, especially in hot, humid, or very sunny conditions.

Scientifically speaking, the relationship between water and weight loss has not been proven. However, there is a significant amount of evidence promoting that the key to losing weight is water via the numerous health benefits that it has on every process in the body. There is no specific amount of water that’s recommended for weight loss, but the National Academies of Sciences, Engineering, and Medicine now recommends 15.5 cups (3.7 liters or 124 ounces) for men and 11.5 cups (2.7 liters or 92 ounces) for women. Premium Waters, Inc. can help you stay hydrated with our vast selection of bottled water, water coolers, filtration systems, and other solutions. Drinking more H2O is just one piece of the weight loss puzzle, but it can kick-start your efforts towards a happy and healthy life!


1M. Girona, E. K. Grasser, A. G. Dulloo, J. P. Montani. “Cardiovascular and metabolic responses to tap water ingestion in young humans: does the water temperature matter?”, Acta Physiologica, Volume 211, Issue 2 (2014): 358–370.

Fuel Your Team with Office Coffee Delivery Service: The PWI Advantage

office coffee delivery service

Kick-start your workday with a hot cup of your favorite coffee, made exactly the way you like it. Premium Waters, Inc. (PWI) can keep your break room stocked and your team fueled for maximum productivity. Our comprehensive office coffee delivery service covers all your essential needs, providing your business with innovative brewers, popular coffee brands, cups, creamers, sugar, sweeteners, stir sticks, and more!

Why Choose PWI for Office Coffee Delivery Service

Fast, Friendly & Dependable Deliveries Right to Your Door

Our professional personnel make scheduled deliveries contactless, convenient, and effortless. Water and coffee can be delivered at the same time, so you’ll never run out of the essentials. PWI services the states of Minnesota, Wisconsin, and North Dakota.

Exceptional Brewing Equipment for Small & Large Offices

From single cup to traditional and specialty coffee brewers, we’re proud to offer the best systems from Keurig®, Newco™, Flavia®, and de Jong DUKE. Choose from models that quickly brew individual servings, high-volume servings within a stainless-steel carafe or airpot, or fresh bean-to-cup and gourmet beverages (available in limited markets).

Popular Coffee Brands to Please Everyone

Create your own coffee shop in your office. We carry trusted brands such as Starbucks®, Green Mountain Coffee Roasters®, Caribou Coffee®, Peet’s, Cameron’s, and Tully’s® that are sure to satisfy your whole team. We also offer limited residential purchases for K-Cup® coffee.

Wide Variety of Other Essentials Available

In addition to coffee, we carry cups, creamers, sugar, sweeteners, stir sticks, teas, cider, cocoa, and other products. Everything you need for your break room, all in one place.

Free Maintenance of the Machines

Your office coffee service plan includes the rental fee and free maintenance of your brewing equipment. We’ve got you covered by ensuring that your machine works at its best.

Completely Custom Plans are Possible

Not sure what you need? Get in touch with us, and at no cost, we’ll put together a coffee delivery and service plan that’s personalized for the size and needs of your organization.

Streamlined Online Account Access

Easily manage your delivery calendar, pay your bill, place new orders, etc. within minutes. We deliver on a flexible two-, four-, or eight-week basis, whichever works best for you.

Now that you’ve learned more about the office coffee delivery service we offer, connect with us to discover the ideal plan for your team. After all, a bad day with coffee is better than a good day without it!

Top 5 Best Times to Drink Water in a Day

best times to drink water

Most of us know that drinking water daily is essential to maintain one’s health and well-being. You can have it ice cold, hot, infused with fruit, and many other ways to quench your thirst. However, did you know that the times you choose to drink water can impact its effects on the body? Come along as we break down the top five best times to drink water in a day so that you can crush your hydration goals.

The Best Times to Drink Water in a Day to Maintain Optimal Hydration

1. Right When You Wake Up

Start your day off right with a big glass of H2O. Because you can’t drink water while you’re sleeping, you wake up dehydrated. Not only will drinking water every morning help satisfy your thirst, but it will make it easier to sustain healthy hydration habits in the long run. Plus, it can help to improve your mood, brain function, and energy levels.

2. Before and During a Meal

Drinking a cup of water before a meal can aid with weight loss because it can help you feel fuller and prevent overeating. On the other hand, drinking water with your food aids digestion, especially with high-fiber foods.

3. Midafternoon to Avoid the Slump

Lacking energy around 3 pm? Instead of reaching for another cup of coffee, grab a bottle or glass of water. Consuming caffeine six hours before bed can disrupt your sleep, which can affect your mood the next day. Dehydration may be the root cause of this midafternoon slump, so drinking water can help combat fatigue and other unwanted symptoms.

4. Before, During, and After Exercise

Suppose you are prepping for a rigorous workout or active event. In that case, you should regularly drink water in the days leading up to the performance vs. consuming lots of water immediately before to avoid bloating. For moderate workouts, try to drink a cup of water 30 minutes prior to starting. Since you lose water and electrolytes through sweat, you should sip on water during and after your workout to keep your body hydrated and replenish any lost fluids.

5. When You Have a Headache or Migraine

Headaches and migraines are no fun, especially if they occur on a daily basis. A headache can be a common symptom of dehydration, so drinking more water can be the key to some relief. Dehydration is also a common trigger for migraines, so increasing your water intake may help decrease migraine severity, frequency, and duration.

With these recommendations in mind of the best times to drink water in a day, set yourself up for success in your routine. Implementing these small changes can make a world of difference in the long run!

Five Fun & Different Ways to Drink Water

Different Ways to Drink Water

We all know how important it is to stay hydrated, especially during the summer when the sun is beaming and temperatures skyrocket. Drinking water is important for healthy skin, hair, and nails. It also helps to regulate body temperature, lubricate joints, and flush waste. Although water is a healthy, refreshing beverage on its own, many people choose unhealthy drinks filled with empty calories, sugar, and artificial ingredients. If you’re looking for different ways to drink water and make that better beverage choice that still satisfies your tastebuds, looks appealing, and quenches your thirst, here’s a list of great options to try out.


Different Ways to Drink Water that are Delicious, Easy & Healthy


Fruit Water

1. Lemon Water

Not only does adding lemon juice boost the flavor of water, but this refreshing combo also contains vitamin C, helps support weight loss, improves skin quality, aids in digestion, and numerous other benefits. Just squeeze half a lemon into eight ounces of warm or cold water, and you’re all set.

2. Infuse with Fruit

The options are endless! A fun way to drink more water is to infuse your H2O with various fruits, which is an ideal alternative to sweet beverages without any added sugar. Add citrus, berries, melons, or whatever suits your fancy. Before you snooze for the night, chop up your fruits, throw all the ingredients together, fill up your bottle or pitcher (with or without an infuser insert) with water, and let the flavors marry while you sleep.

3. Add Herbs

For a hydrating herbal infused water, add mint leaves, sage, basil, peppermint, rosemary, cilantro, ginger, or other herbs to your H2O and steep for at least 10 minutes. Many herbs have antioxidants, possess anti-inflammatory properties, aid with nausea, and more. Fresh herbs work best, but if you use dry herbs, make sure to strain after steeping. Mix fruits with herbs in your infusion to create new flavor combinations that are sure to satisfy.

4. Splash in 100% Juice

Add a splash of your favorite 100% pure fruit juice to water for a light, tasty beverage. Up the ratio of juice, pour the liquid into a popsicle mold with sticks, and freeze it for a cool treat that beats those fluorescent-colored and sugar-added popsicles you find at the store.

5. Make Tea

Did you know that tea is the most consumed beverage in the world following water? You can have it piping hot or ice cold. There are countless varieties, including but not limited to black, green, jasmine, and herbal teas. This popular drink has minimal calories, contains antioxidants, has less caffeine than coffee, can help you relax and/or sleep, improve blood pressure, help with nausea and/or constipation, and so much more.

Try these tips of different ways to drink water to jazz up your H2O consumption in a fun and healthy way. As a friendly reminder, don’t wait until you’re thirsty to drink water because dehydration can occur long before that happens. Make proper hydration a priority, and your body will surely thank you!

What Makes Us the Best Home Water Delivery Company: The PWI Advantage

best home water delivery PWI

With all the different options that homeowners have nowadays regarding water delivery services, how do you choose? At the least, you want the ordering process to be quick and easy. The water should be clean, crisp, and refreshing. Having options regarding the types of water you can choose and how you access the water is ideal, whether it’s a case of individual bottles or a water cooler with access to instant hot or cold water. The home delivery process should be convenient and stress-free. With nearly 30 years in business and roots in the industry that go back centuries, Premium Waters, Inc. is proud to offer all of the above. Keep reading to discover the PWI Advantage, the reasons that make us the best home water delivery company in the Midwest.

Choose the Best Home Water Delivery Service: Three Reasons Why

1. Streamlined Online Account Access

Easily manage your delivery calendar, pay your bill, place new orders, etc. within minutes. We deliver on a flexible two-, four-, or eight-week basis, whichever works best for you. Access your account on the couch, in bed, or wherever you are. A few taps later, and you’ll be all set.

2. Fast, Friendly, and Dependable Service

Our professional personnel make scheduled deliveries convenient and effortless. You can have your delivery arrive straight to your door without communicating face-to-face with the driver, adding an extra layer of safety into your daily routine. By minimizing human contact and staying at home, our contact-free delivery service makes social distancing a breeze.

3. Extensive Array of Water and Equipment to Choose From

Choose from drinking, spring, fluoridated, and distilled water in 3-to-5-gallon jugs, single gallons, individual bottles in various sizes, and more. Our popular brands of water include Chippewa Spring Water, Glenwood-Inglewood, Nicolet, Kandiyohi, Nature’s Crystal, Water Joe, and Mountain Valley. Our various economical and efficient water coolers chill water for a refreshing, healthy drink or heat it up for instant coffee, teas, cocoa, and meals. In addition, we offer an assortment of brand-name coffee and softener salt options for home delivery.

The Easy PWI Ordering Process

Water Quality

1. Contact Us

Call 800-332-3332 or send us a message, and we’ll be happy to assist you with setting up an account number and placing your first order.

2. Create an Online Account

Visit our website to register your account online.

3. Get Your Delivery

Just like that, you’ll have clean, crisp water available when you need it.

Say goodbye to the days of going to the store and hauling bulky packs or gallons of water to and from your car. Get refreshment delivered right to your door from the best home water delivery provider and never run out of a safe, consistent, and reliable source of water. We offer convenient bottled water delivery in Minnesota and Wisconsin, as well as the Fargo and Grand Forks areas in North Dakota. Want to try out our water delivery service first? Fill out this simple form to receive a FREE one-month trial including three 5-gallon bottles, a water cooler, and delivery service to your home. We’re happy to do the heavy lifting so that you can enjoy more of this journey called life.


Staying Hydrated While Sick: Why It Matters

staying hydrated while sick

Winter is here! Do you know what that means? It’s the ideal time of year to have a snowball fight, go sledding, participate in outdoor sports…and stay at home if you’re sick. Maintaining proper hydration levels is essential to do every day but especially when you’re feeling under the weather. It will make a world of difference and help to expedite your recovery. Keep reading to learn about why staying hydrated while sick is so important.

Feel Better by Staying Hydrated While Sick

Multiple symptoms cause significant fluid loss when you’re sick. Even with a simple fever, your body can draw water and electrolytes out as sweat. Vomiting and diarrhea can cause even more water loss at a faster rate. Combine any of these unfortunate events, and you’re extra dehydrated and may even have to take a trip to the hospital. Nobody wants to do that.

Avoid sugary beverages that can further dehydrate you. Your best options for staying hydrated while sick are to drink lots of water (with or without added electrolytes) or hot beverages like herbal tea or fruit-infused H2O. If you happen to have a Premium Waters bottled water cooler, you’ll always have hot and cold water on demand.

By increasing your fluid intake, you’ll tackle the hydration deficit, help your kidneys filter waste from your body, and loosen mucus to relieve congestion. Hot liquids can feel more soothing on the throat and may help with congestion as well. Moving forward, drinking more water on a regular basis can prevent future diseases and an array of health conditions.

Kick-start your recovery by being proactive when it comes to staying hydrated while sick. Of course, water isn’t the magical cure for a bad virus, but it can help your body heal and get you feeling like yourself again.


A Universal Gift Idea to Impress Anyone on Your Holiday Shopping List

universal gift idea

Like many of us out there, do you struggle with finding the perfect holiday gift for the people in your life?

Spending valuable time juggling factors such as usability, convenience, and price, just to end up procrastinating until the last minute to shop? I think that we can all agree that we’ve had enough to worry about in 2020, so Premium Waters has a universal gift idea for you to make tricky gift-giving a problem of the past. Impress your family, friends, colleagues, and others with a present that is sure to please.

Say “Yes” to the Universal Gift Idea of Hydration

No matter your age, gender, occupation, etc., we all need to hydrate our bodies to maintain optimum health. Sufficient water intake aids in digestion, circulation, absorption, and even excretion, to name a few of many benefits. Having easy and convenient access to a clean water source can make a world of difference when it comes to drinking at least eight glasses a day. This holiday season, Premium Waters is offering a unique gift certificate promotion for anyone on your shopping list:

For Only $75, the Recipient will Receive:

  • Three months of cooler rental
  • Three 5-gallon bottles each month
  • Three free .5L 24-pack cases of water
  • Three months of contact-free delivery

To get this special offer, fill out our contact form today! Note: This offer ends on January 15, 2021, cannot be combined with any other offers, and is only for new customers.

Key Benefits:

  • Great gift for anyone at a fantastic price
  • We do all the heavy lifting
  • Our delivery service is convenient, dependable & hassle-free
  • Recipients will have a safe, consistent & reliable source of water
  • No face-to-face communication with the driver to add an extra layer of safety
  • Recipients will save valuable time and energy for other productive tasks vs. running errands and navigating through packed stores
  • Convenient online access is available to manage their delivery calendar, place new orders, etc.

Take advantage of this limited-time promotion while it lasts! With this universal gift idea in mind, you can check off some names from your shopping list now instead of last-minute. Home water delivery will make their life easier and more stress-free, which is ideal for any time but especially now. Whether you have grandparents who live on their own and can’t go out much or a friend who’s a busy parent that’s always on the move, you can’t go wrong with the thoughtful gift of hydration. On behalf of everyone at Premium Waters, we hope you have a happy and safe holiday season!

New Year, New You: Set A Healthy New Year’s Resolution

healthy new years resolution

It’s the perfect time to say hello to a healthy New Year’s resolution that will help you lead a thriving lifestyle. Many of us understand the importance of drinking water but struggle to stay consistently hydrated. If you’re looking to lose weight, lower stress levels, boost your energy supply and brainpower, cleanse your body of toxins, and so much more, consider making it a priority this year to drink at least eight 8 oz. servings of water every single day. Keep reading for tips on how to maintain optimal H2O consumption in the long run!

Seven Simple Steps to Stay Hydrated as a Healthy New Year’s Resolution

Train Your Body to Automatically Drink Water

Make drinking water a daily habit by starting and ending your day with a glass and taking sips before meals and after bathroom breaks. Once these practices become second nature, you’ll be on track to reaching your hydration goals.

Set Reminders on Your Phone or Watch

Perfect for those with busy schedules, try setting reminders to drink more water by using an app or the alarm on your phone or smartwatch.

Invest in a Reusable Water Bottle and Water Cooler

You’ll always have a convenient source of H2O if you take a water bottle with you wherever you go. There are numerous varieties of bottles with tracking measurements or digital readings that can help to increase your water intake. Another option is to place four to five rubber bands on your bottle, taking off a band every time you need to refill. Having a water cooler ensures that you’ll always have a source of safe and great-tasting water on demand.

Add Flavor to Your Water

The options are endless. A fun way to drink more water is to infuse your H2O with various fruits and herbs, which is an ideal alternative to sweet beverages without any added sugar. Add lemon, cucumber and mint, strawberry and kiwi, or whatever suits your fancy.

Swap High-Calorie Drinks or Dilute Your Beverage with Water

Replace soda with a glass of sparkling water or cut calories by diluting sugary beverages like juice with ice and water. If you’re craving an alcoholic beverage, try making a wine spritzer that consists of half wine and half sparkling water for a light, refreshing twist.

Get a Reusable Straw

Drinking water through a non-disposable straw can help you sip larger amounts in a shorter time frame. It’s a nifty, eco-friendly accessory that makes staying hydrated easy and fun.

Reward Yourself

Although the health benefits of drinking more water is already an incentive, giving yourself a weekly water consumption goal and a personalized reward for accomplishing it can help motivate you in the long term. If you hit your goal every day for an entire week, treat yourself with your favorite coffee shop beverage or buy a new book to read. In no time, you’ll be looking forward to drinking more water.

With these tips in mind, kickstart your year with a healthy New Year’s resolution that can transform your well-being. Don’t wait until you’re thirsty to drink water because dehydration can occur long before that happens. Make proper hydration a priority, and your body will surely thank you!