Water is vital to our health and well-being. A human can go nearly three weeks without food, but water is a different story altogether. At best, a human being would last less than a week without water. Our bodies are almost 70% water, so it makes sense that water plays a huge role in the body. Some of the ways water helps the body are by maintaining our electrolyte balance, lubricating our joints, regulating our body temperature, promoting cell health, and more.

Despite the fact that everyone knows how important water is, most people still have a hard time drinking 8 glasses of it every day. It can be tough to make yourself do something that should be natural, but it doesn’t have to be hard. If you have the right information, it will be much easier.

Simple Ways to Drink More Water

Here are some tips that may help you to drink more water:

1. Try investing in a good water bottle, one that you really like the look and feel of.

2. Fill up your water bottle first thing in the morning, before you do anything else.

3. Make a goal to drink a glass of water with every meal.

4. Try to keep a water bottle with you at all times, even if it means carrying it around with you everywhere you go.

Understand Your Fluid Needs

You have to understand your body’s fluid needs before you decide to drink more water.

There is no scientific evidence to support the recommendation that people drink eight cups of water a day.

According to the National Academy of Medicine, men should drink about 125 ounces of fluid per day, and women should drink about 90 ounces of fluid per day. This fluid can come from drinks like water and other beverages, as well as from food.

NAM does not believe that it is ideal to have broad recommendations about fluid needs because they vary depending on the activity level, location, health status, and other factors.

If you want to make sure you’re meeting your fluid needs, you should drink when you’re thirsty. However, if you do a lot of exercise, work outside, or live in a hot climate, you may need to drink more than that.

Set a Daily Goal

By setting a daily water intake goal, you’re not only putting the intention of drinking more water in your head, you’re reminding and motivating yourself along the way.

An app is a great way to keep track of your water intake. You can find an app for either Android or iOS that will give you a visual of how much water you need to drink, how much you’ve had to drink so far, and how many days you’ve successfully reached your water intake goal. Apps can even be motivating by making it a game!

If you’re looking to up your water intake, setting a daily goal is a great place to start.

When you set goals, it can help increase your motivation to make lasting positive changes.

To be effective, goal should be SMART, which is an acronym for the following criteria:

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Time-bound

A SMART goal for water consumption might be to drink 32 ounces of water per day.

You can stay motivated to achieve your goal by keeping track of your progress. This will also help you turn your goal into a habit.

Keep a Reusable Water Bottle With You

Having a water bottle with you at all times can help increase your water intake.

With a reusable water bottle, you can always have water with you, no matter where you are or what you’re doing.

If you keep a water bottle within easy reach, it can serve as a visual reminder to drink more water. Seeing the bottle on your desk or table will help you remember to drink frequently throughout the day.

Not only is it more convenient to have a reusable water bottle with you at all times, but it’s also better for the environment to avoid single-use plastic water bottles.

If you’re not keen on the idea of having to refill your glass 8 times a day, buying a marked tumbler and setting yourself the goal of finishing a specific amount of water by the end of the day might be a better solution for you.

Think ahead to estimate how much water you should be drinking every day, then fill a large bottle with that amount. Make it a goal to finish the bottle before the end of the day. If a large water bottle is too much, use a smaller water bottle and break down your intake to make it more manageable.

A good way to make sure you’re drinking enough water is to buy a bottle or tumbler that corresponds to your daily goal and make a point of emptying it that many times. To make it more effective, set a time limit, such as “I have to finish 1 liter by noon, and another by bedtime.”

A marked tumbler is a useful tool to help make sure you’re getting enough water every day. Make sure to refill it every night so you’re ready to go the next day.

Set Reminders

You can be reminded to drink more water by using an app on your smartphone or smartwatch.

You could try setting a reminder on your phone or another device to drink water every half hour, or to finish your current glass of water and refill it every hour.

If you struggle with drinking enough water, these reminders can help you increase your intake.

Replace Other Drinks With Water

You can improve your health and cut down on calories by swapping sodas and sports drinks for water.

These drinks often contain high levels of sugar, which can have negative effects on your health.

If you want to be healthy, you should consume less than 5% of your daily calories in the form of sugar. A single 8-ounce cup of soda contains more sugar than this amount.

There is a link between diets high in added sugars and obesity as well as other conditions such as type 2 diabetes and heart disease.

Additionally, substituting these sweetened beverages with water is a straightforward and economical way to reduce calories, which could potentially aid in weight loss.

Drink One Glass of Water Before Each Meal

One way to increase your water intake is to drink one glass of water before each meal.

If you eat 3 meals per day, you will consume an additional 3 cups of water each day.

Your body may sometimes mistake feelings of thirst for hunger. To help you discern whether you are feeling true hunger, drink a glass of water before eating.

In addition, if you drink a glass of water before a meal, you may consume fewer calories during that meal, which can help you lose weight.

Get a Water Filter

If you are worried about the quality or safety of the tap water, you should buy a water filter.

There are filters for almost every budget, from whole-home water filtration systems to water-filtering pitchers.

In addition, filtering your water could improve the taste.

Water filters that can be placed directly on top of a water pitcher or that can be attached to a faucet can help reduce the levels of waterborne bacteria, lead, and arsenic.

Water filters are less expensive and more eco-friendly than bottled water, which is often no different than tap water.

One Glass of Water per Hour at Work

If you work 8 hours a day, and drink a glass of water each hour, you will have drank 8 cups of water by the end of the day.

Make sure to drink water as soon as you get to work, and then every hour after that.

This method will ensure that you are drinking the same amount of water throughout the day.

Do you know those small moments of waiting that we have to deal with every day? Like waiting in line at a coffee shop, or waiting for the pasta to boil, or waiting for the printer to finish. These small instances of waiting can be the best time to drink a glass of water!

So next time you find yourself in your office waiting for coffee to brew, drink a glass of water instead of daydreaming. Not only will you consume a lot of water this way, but you will also become more aware of your surroundings and stay present in the moment.

Sip Throughout the Day

Drinking water regularly throughout the day is a simple way to help you reach your fluid goals.

If you drink water regularly throughout the day, your mouth will stay hydrated and your breath will be fresher.

Always keep a glass of water or a reusable bottle close to you and within your line of sight to act as a visual reminder to drink some water regularly.

You should always carry a full, reusable water bottle with you to stay hydrated. This is one of the best things you can do to help yourself drink more water, since many people don’t drink enough simply because it’s not within easy reach. Having water with you at all times, whether you’re running errands, working, or traveling, will help you stay hydrated no matter what you’re doing.

In addition, by eliminating your need for single-use plastic bottles, it’s great for the environment!

Eat More Foods High in Water

You can increase your water intake by eating foods that are high in water.

Fruits and vegetables that are particularly high in water include:

  • Lettuce: 96% water
  • Celery: 95% water
  • Zucchini: 95% water
  • Cabbage: 92% water
  • Watermelon: 91% water
  • Cantaloupe: 90% water
  • Honeydew melon: 90% water

These fruits and vegetables not only have a high fluid content, but are also packed with vitamins, minerals, and antioxidants that promote your overall health.

One Glass of Water When You Wake Up and Before Bed

This is an easy way to boost your water intake. Drink one glass when you wake up and another before you go to bed.

A glass of water in the morning, whether it is cold or not, may help wake you up and boost your alertness.

Additionally, consuming water before sleep can help to avoid waking up with a throat that is dry and morning breath.

Flavor Your Water

There are a lot of people who don’t like the taste of water. It might be because it’s too bland for them. If you’re one of these people, try adding some flavor to your water by adding fruits, herbs, and vegetables.

There are many interesting and delicious ways to flavor water! Try adding Apricot and Mint or Ginger and Lemon. The longer you let the fruits and veggies steep, the more flavorful your water becomes.

Stay Hydrated, Stay Happy

It’s important to stay hydrated, since water is necessary for our overall health and well-being. It can be a challenge to drink enough water, especially if we are busy with work or don’t like the taste of plain water, but it’s worth the effort.

You can improve your health just by drinking more water! You don’t have to make major changes to your lifestyle, just implementing a few of the strategies we’ve provided will be enough to help you stay hydrated. Once you start, you’ll find it easier to maintain this healthy habit.


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About Rhoda ...

Rhoda is an award-winning dietitian, mature age model, and CEO of Sayvana Women.  

She is the creator of the Elegant Eating Solution, an affordable program that helps women avoid weight regain and feel great about themselves, without restrictive eating.

Elegant Eating is based on the science of protein leverage and follows the unique R.E.M.A.P approach to successful aging.

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