With the human body being made up of over 60% water, it is important to stay hydrated so your body can function properly. Despite knowing the importance of hydration, many individuals still struggle with drinking enough water each day. Instead of a task you procrastinate, we aim to make drinking water a part of your everyday routine. In this article, we provide 16 easy tips that you can do daily to help you drink more water.
1. Purchase A Reusable Water Bottle
The easiest way to drink more water is to get yourself a reusable water bottle. If you are drinking from the same water bottle each day, it is easier to track how much you are drinking, set goals, and hydrate while on-the-go.
Furthermore, engineers and designers from some of the best water bottle companies in the world have been able to create some impressive products. Water bottles that are designed for your everyday use can easily attach to a backpack, can keep drinks cold for up to 24-hours, are leak and spill-proof, and are very stylish.
2. Eat Foods Rich In Water
Drinking water is not the only way to ensure you are staying adequately hydrated. You can consume a lot of the water your body requires by eating foods that are rich in water.
Eating foods that have a high water content is a great alternative when you are bored with drinking water. Additionally, it doesn’t seem like some big task you need to accomplish to stay hydrated; you are simply just eating foods.
There are many foods we eat each day that are high in water content such as fruits and vegetables. Next time you are reaching for a snack, consider one of the options below that will also provide you some hydrational value.
3. Drink A Glass Of Water Before Every Meal
A good habit to start is drinking a glass of water before every meal. Regardless of the type of meal you are preparing, there is always time involved while you are getting it ready.
Restaurants pour you a glass of water while you are waiting for your food to be ready, why not do the same at home? Sipping on a glass of water before eating can also help you suppress appetite for those looking to reduce their calorie intake.
If you stick to a standard schedule and eat three main meals each day, you are now consuming an extra three glasses of water daily.
4. Finish Your Water Bottle By The Time You Leave The Gym
Bring a water bottle to the gym and set a goal to finish it before you leave. Our bodies lose more fluids while exercising, and it is important to replenish those lost fluids.
A key point here is that it is important to hydrate consistently throughout your workout. If you chug the water all at once, it will leave you feeling bloated. Furthermore, the water will run right through you, and you’ll be interrupting your workout to go pee.
Have a sip or two in between sets, or while you are waiting for a machine to free up. Before you know it your water bottle will be empty.
5. Drink A Glass Of Water After Every Alcoholic Beverage
As many people are aware, alcohol is a diuretic. Summarized best in this healthline article, alcohol suppresses the hormone that tells your brain to hold onto water, resulting in your body feeling the need to release more fluid than required.
As you pee more frequently, your body can become dehydrated; unless you are replenishing these lost fluids.
A good practice is to drink alcohol in moderation, and alternate drinks between one alcoholic beverage and one glass of water. By having a glass of water in between each drink, you are proactive to counteract the dehydration that can be caused by alcohol.
6. Get A Water Bottle With Time Markings
If you struggle to drink water throughout the day regularly, consider getting a water bottle with time markings on it. Time markings give you an indication of how much water you should have consumed at different hours throughout the day. These water bottles come in various sizes and styles, and many also have motivational quotes on them to help you stay on track.
In a recent article, we wrote about the best water bottles with time markings, our top pick was the QuiFit Sports water bottle. It is available in 64 and 128 oz sizes, has time markings every two hours from 7AM until 9PM, is made from durable Tritan material, and is available on Amazon here.
7. Infuse Your Water With Fruit
We agree, water can be quite boring and bland at times. When people are bored with drinking water, they typically turn to sugar-filled alternatives.
However, fruit-infused water is a healthier option when you are looking to add some flavor to your water. In addition to the refreshing taste, fruit-infused water is popular amongst those looking to detox and is often recommended by weight loss plans because it contains very few calories.
Fruit-infused water bottles can be picked up at all local department stores, or online at Amazon. For tastes that cater to your preference, we recommend you start by adding your favorite fruit to the water. If you are looking for some specific recipes, have a look at our article What To Put In A Fruit Infused Water Bottle.
8. Eat Salty Or Spicy Food
One way to help you drink more water is to create a thirst for it. Salty or spicy foods will have you reaching for a glass of water more frequently than bland food. That being said, everything should be consumed in moderation. Too much sodium in your diet can have negative effects on your health.
9. Set Daily Hydration Goals
Like anything in life, if we aren’t working towards a goal, we tend to just aimlessly go through the motions.
We have all set goals before, whether it be in our career, a mark in school, or a specific time in a sporting event. If you aren’t aiming or working towards something, then you have a hard time tracking if you are successful, or better yet, if you are improving. Hydration goals should be no different.
In the past, Doctors and Scientists recommended drinking 8, eight-ounce glasses of water a day. Quantifying the amount of water you should drink a day is an easy way to set and achieve your hydration goals.
However, you may require more or less than eight glasses of water a day. This can depend on many factors such as your size and weight, how active you are, whether your job involves sitting at a desk or moving around, and the climate you live in.
It will take a bit of time until you understand how much water your body requires to remain hydrated.
However, a good starting point is purchasing a reusable water bottle we talked about in step 1. Start with a goal of finishing half the water bottle by lunchtime and completely finishing it before you head home for the evening.
If you find yourself in the bathroom peeing for most of the day, tone it back a bit. If you aren’t noticing much of a change after following this hydration goal for a week or so, aim to drink more. This could be by refilling your water bottle at lunchtime.
Once you find the right amount that works for you, set it as your goal and work to achieve it every day. Keep in mind that your body loses more fluids in hot weather, when you are exercising, and when you are sick, so increase your daily goals in those scenarios.
10. Get A Water Bottle With A Reminder Alarm
Life is busy, and with all the distractions that are presented to us on a daily basis, we often forget to do the most basic tasks. One of those tasks is to drink more water.
If you struggle to remember to drink water throughout your busy day, have a read of the article we recently wrote about water bottles with reminder alarms. Some make sounds, others flash a light or vibrate. However, they all aim to get your attention and remind you to drink some water. Our top pick is from Icewater, the bottle has a built-in Bluetooth speaker and glows every hour as a reminder, it can be found here on Amazon.
Alternatively, you can set reminders on your smartphone or smartwatches that can help you stay hydrated throughout your busy schedule.
11. Try Sparkling Water
Sparkling water is just regular water that has been infused with carbon dioxide. Despite it still providing the same hydrational value as normal water, many people prefer it. Some like the fizz and find it more refreshing, others prefer the taste. If you find yourself getting bored with still water, try mixing a few ice cubes, a slice of lemon and some Pellegrino in a glass.
12. Take A Glass Of Water To Bed With You
A glass of water on your bedside table allows you to have a sip if you wake up thirsty in the middle of the night. While we don’t recommend consuming too much water before bed as you will be waking up to go pee, it is important to have some water nearby if needed.
That being said, the one time you might want to drink more water before bed is if you have been drinking alcohol. In this case, a few glasses of water before you sleep could help prevent you from waking up feeling dehydrated.
There is a strong connection between sleep and hydration, how it affects your sleep pattern, and how you feel when you wake up the next morning. You can read it about in a recent article we wrote here.
13. Track Your Water Intake
Advances in technology have enabled designers to take water bottles to the next level. They are typically referred to as smart water bottles and offer a variety of helpful features.
Many sync via Bluetooth to a smartphone app that can show statistics and graphs of your water intake, and provide hydration goal tracking. Others display data on a digital screen attached to the water bottle, or show the number of times you have filled up your bottle. They all have the same aim, which is to track your water intake so you can gauge if you are drinking enough.
Our favorite smart water bottle is the Hidrate Spark 3, it syncs data to a phone app and also has a built-in light that glows as a reminder to drink water. You can find it on Amazon here, or read the article where we describe its features, and those of four other smart water bottles.
14. Drink A Glass Of Water Right After Going To The Bathroom
A good habit of getting into is to start drinking a glass of water right after going to the bathroom. As soon as your body has removed waste and toxins in the form of urine and feces, replenish those lost fluids.
Dehydration occurs when your body is losing more fluids than it is receiving. A good way to counter dehydration is to refill your body with water after you knowingly lost some fluids.
Furthermore, going to the bathroom means stopping what you are doing, getting up and walking over to the toilet. During this time, it is an opportunity to stretch your legs, take a break from what you were working on, and have a glass of water before refocusing.
15. Carry Water With You While You Exercise
Your body loses a lot more water when you exercise than if you were to be sitting on a couch. This loss of fluid is in the form of sweat as your body works to cool itself down.
You must be hydrating before, during, and after exercise. Hydrating before and after exercise is quite standard, but it can be a bit tricky to drink water while exercising.
Athletic water bottles are a great choice for at the gym, or when playing sports where there are regular breaks. However, it is not always practical to carry a water bottle when exercising for extended periods of time (ex. long-distance running), or when you require both hands (ex. biking).
16. Drink Through A Straw
Have you ever noticed you drink faster when using a straw? And as a result, you consume more liquid.
This is because when you use a straw, you are creating a vacuum and are only gulping down the liquid. When you drink out of a glass or a wide mouth water bottle, you are consuming both liquid and oxygen.
You will notice some common themes here. The first is that it is easiest to drink more water when you are connecting the action with an event that happens each day. Such as waking up, going to the bathroom, or eating a meal.
If you can get in the habit of drinking water on one or all of these daily occurrences, it will soon become second nature. There will be many more daily occurrences that might be more applicable to your life, and be a better fit for you.
Some more examples could be drinking water while you are waiting for the coffee to brew, while you are waiting at the bus stop each morning, etc.
Secondly, there are many ways that you can ensure your body is consuming enough fluids. It doesn’t always have to be a boring glass of water. As mentioned above, try out sparkling water, or eat foods with a high water content.
It is important to set goals in life. Goals help answer questions such as: are we making progress, are we improving, what are we working towards?
Hydration goals are no different. Set an amount of water you want to drink each day, and work towards achieving it by using the tips in this article. Once you make hydration a priority in your life, you will start feeling so much more alert, attentive, engaged, and energetic.
For any comments, questions or feedback you might have, please send us a message through our contact form.
Be sure to consult your health care professional with any medical questions. Similarly, the information found in this article should not be considered medical advice.