Follow tips to increase your water intake, such as tracking your intake or substituting other drinks for water.
Drinking enough water is essential for good health.
Water has many functions in the body. It helps regulate body temperature and electrolyte levels, lubricates joints, and maintains blood pressure.
It can be hard to stay hydrated at times, even though everyone knows how important it is.
There are 12 easy ways to increase your water intake.
1. Understanding your fluid needs
You must first understand what your body needs in terms of fluids.
The common recommendation is to drink 64 ounces of water (1,920ml) or 8 cups per day, but it is not supported by science.
The National Academy of Medicine recommends that men drink 125 ounces (3700 ml) of fluid daily and women 90 ounces (2700 ml), including fluids from food, drinks, and water.
NAM admits it’s not ideal to give broad recommendations on fluid requirements since they depend on factors such as activity level and location, as well as health status.
Most people can meet their fluid requirements by simply drinking water to quench their thirst. You may require more fluids if you are an athlete, live in a warm climate, or work outdoors.
2. Set daily goals
Set a daily goal for water consumption to encourage you to drink more.
Setting a goal is a great motivator and can help you make lasting positive changes.
Goals should be SMART (short for SMART criteria) to be effective.
- Specific
- Measurable
- Attainable
- Realistic
- Time-bound
Drinking 32 ounces of water (960 ml) is a SMART goal.
You can also keep track of your progress to stay motivated and achieve your goals.
3. Always carry a reusable bottle of water with you
Keep a water bottle on you at all times to encourage you to drink more water.
With a reusable water bottle, you can drink water anywhere, be it at work, school, home, while running errands, or while travelling.
A water bottle can serve as a visual aid to encourage you to drink more. If you keep the bottle near your desk or on your table, you will constantly be reminded to drink water.
It’s also better for the environment to use reusable water bottles rather than single-use plastic ones.
4. Set Reminders
You can set an alarm or use your smartwatch or smartphone to remind you to drink more water.
Set a timer to remind you to drink a glass of water every half hour or to finish your current one and refill it after an hour.
These reminders will help you to increase your water consumption, especially if forgetfulness or being too busy is a problem.
5. Water is the best alternative to other beverages
Replace other drinks like soda or sports drinks with water to increase your water intake, improve your health, and reduce calories.
Sugar is often added to these drinks, and this can be harmful to your health.
For optimal health, limit your sugar intake to less than 5% of calories. You can exceed this limit by drinking just one 8-ounce cup (240 ml).
Sugar-rich diets are linked to obesity, type 2 diabetes, and heart disease.
It is also a cheap and easy way to reduce calories.
6. Take one glass of water with each meal
Drinking one glass of water prior to each meal is another simple way to increase water consumption.
You can add 3 cups of water (720 ml) if you eat three meals per day.
Sometimes, your body can confuse feelings of hunger with thirst. You can tell if you’re truly hungry by drinking a glass or two of water prior to eating.
Drinking a glass of water before a meal can help you consume fewer calories.
7. Buy a water filter
Most tap water in America is safe to consume. If you are concerned about the safety or quality of your tap water, then consider buying a water filter.
Filters are available for every budget. From expensive whole-home filtration systems to affordable water-filtering pitchers, there is something for everyone.
Filtering water can also improve its taste.
Water filters for point-of-use, such as pitchers that filter water or filters attached directly to the faucet, can lower levels of bacteria, arsenic, and lead in tap water.
A water filter can be less expensive and environmentally friendly than buying bottled water. Bottled water is often no different from tap water.
8. Flavor your water
You have many options if you don’t like the taste of water or want to drink more.
One healthy alternative is to use a fruit-infused water bottle.
Infuser bottles are popularly used to combine cucumber lime with lemon and strawberry kiwi. You can choose any combination of fruits that you like.
Water enhancers are available in liquid or powder form. However, many contain artificial sweeteners or sugar.
9. Drink one glass of water every hour at work
Drinking a glass of filtered water every hour at work will equal eight cups (1,920ml) per day.
Fill your cup with water as soon as you arrive at work. At the end of each hour, drink any remaining water in the cup and then refill it.
This method ensures that you drink the same amount of water throughout your working day.
10. Drink throughout the day
Drinking water throughout the day will help you achieve your fluid goal.
Consistently drinking water throughout the day can help to keep your mouth moist and your breath fresh.
A reusable water bottle or glass should be kept in your immediate vicinity to serve as a visual reminder.
11. Increase your intake of foods rich in water
Eating more foods high in water is a simple way to increase your water intake.
Fruits and vegetables with high water content include
- Lettuce: 96% Water
- Celery – 95% Water
- Zucchini: 95% water
- Cabbage: 92% water
- Watermelon: 91% of water
- Cantaloupe: 90% Water
- Honeydew Melon: 90% Water
These fruits and vegetables are high in fluid and packed with vitamins and minerals that will improve your health.
12. Drink one glass of water in the morning and at night.
Drinking one glass of water when you awaken and another just before bedtime is an easy way to increase your water consumption.
Drinking cold water can help you wake up in the morning and increase your alertness.
Drinking water before you go to bed will help prevent bad breath and a dry mouth in the morning.
