12 Tips to get you drinking more water
1. Understand your fluid needs:
Before drinking more water, you must understand your body’s fluid needs.
A standard recommendation for daily water intake is 64 ounces (1,920 ml), or 8 cups, but this is not based on science.
The National Academy of Medicine (NAM) recommends that men consume 125 ounces (3,700 ml) and women about 90 ounces (2,700 ml) of fluid per day, including the fluid from water, other drinks, and foods.
However, NAM acknowledges that it isn’t ideal to make broad recommendations about fluid needs, as they depend on your activity level, location, health status, and more.
For most, simply drinking to quench your thirst will ensure you meet your fluid needs. Yet, you may need more fluid if you exercise regularly, work outside, or live in a hot climate.
2. Set a daily goal:
A daily water intake goal can help you drink more.
Simply setting a goal can motivate and make you more likely to make positive changes that last.
To be effective, the goal should be SMART, which is an acronym for the following criteria:
For example, one SMART water-consumption goal might be drinking 32 ounces (960 ml) of water daily. It can also help record your progress, which can keep you motivated to achieve your goal — and make it a habit.
3. Keep a reusable water bottle with you:
Keeping a water bottle with you throughout the day can help you drink more water. When you have a reusable water bottle, you can easily drink water in any setting, whether you’re running errands, travelling, or at home, work, or school. Keeping a water bottle handy can also serve as a visual reminder to drink more water. If you see the bottle on your desk or table, you will constantly be reminded to drink more. Plus, it’s better for the environment than relying on single-use plastic water bottles.
4. Set reminders:
You can also set reminders to drink more water using an app or the alarm on your smartphone or smartwatch. For example, try setting a reminder to take a few sips of water every 30 minutes, or set a reminder to finish drinking your current glass of water and refill it every hour. These reminders can help you increase your water intake, especially if you struggle with being forgetful or too busy to drink.
5. Replace other drinks with water:
One way to drink more water — and boost your health and reduce your calorie intake — is to replace other drinks, such as soda and sports drinks, with water. These drinks are often full of added sugars, which can be extremely detrimental to your health. Limiting your added sugar intake to less than 5% of your calorie intake for optimal health. One 8-ounce (240 ml) cup of soda per day can exceed this limit. Diets high in added sugars have been linked to obesity and other conditions like type 2 diabetes and heart disease. Furthermore, replacing these sugary drinks with water is an easy and cheap way to cut calories, potentially helping you lose weight.
6. Drink one glass of water before each meal:
Another simple way to increase your water intake is to drink one glass of water before each meal.
Eating 3 meals per day adds an extra 3 cups (720 ml) to your daily water intake.
Moreover, sometimes your body may mistake feelings of thirst for hunger. Drinking a glass of water before eating can help you discern whether you are feeling true hunger.
Drinking a glass of water may help you eat fewer calories at the next meal if you’re trying to lose weight.
7. Get a water filter:
In Canada, most tap water is safe to drink. However, if you have concerns about the quality or safety of your tap water, consider purchasing a water filter. There is a filter for almost every budget, from costly whole-home water filtration systems to inexpensive water-filtering pitchers. In addition, filtering your water could improve the taste. Point-of-use water filters, such as water-filtering pitchers or filters that attach directly to a faucet, can reduce waterborne bacteria, lead, and arsenic levels in contaminated tap water to safe levels. Using a water filter is also less expensive and more eco-friendly than purchasing bottled water, which is often no different than tap water.
8. Flavour your water:
If you dislike the flavour of water or just need a bit of flavour to help you drink more, you have many choices.
Using an inexpensive fruit-infuser water bottle is one healthy option.
Popular fruit combinations in an infuser bottle are cucumber-lime, lemon, and strawberry-kiwi. Although, you can use any combination of fruits that suits your taste.
You can also purchase water enhancers in powder or liquid form to add to your water, but be aware that many of these products contain sugar, artificial sweeteners, or other additives that may harm your health.
9. Drink one glass of water every hour:
If you work a standard 8-hour workday, drinking a glass of water each hour you’re at work adds up to 8 cups (1,920 ml) to your daily water intake. Fill up your cup as soon as you get to work, and at the top of every hour, drink the remaining water and refill. This method will keep your water intake consistent throughout your workday.
10. Sip throughout the day:
Sipping on water consistently throughout the day is another easy way to help you meet your fluid goals. Reaching for a sip of water consistently during your day will keep your mouth from getting dry and may even help keep your breath fresher. Keep a glass of water or a reusable bottle nearby and within your line of sight for a constant visual reminder to take a sip.
11. Eat more food high in water:
One way to get more water is to eat more water-rich foods. Fruits and vegetables that are exceptionally high in water include
- Celery: 95% water
- Lettuce: 96% water
- Zucchini: 95% water
- Cabbage: 92% water
- Watermelon: 91% water
- Cantaloupe: 90% water
- Honeydew melon: 90% water
In addition to their high fluid content, these fruits and vegetables are packed with vitamins, minerals, and antioxidants that promote your overall health.
12. Drink a glass of water when you wake and before bed:
An easy way to boost your water intake is to drink one glass when you wake up and another before you go to bed. A glass of cold water in the morning may help wake you up and boost your alertness.
What tip are you going to try? Comment below
4 thoughts on “12 Tips to get you drinking more water”
Definitely want to try #11 and have these prepped ready to eat. My fave rn is #12. The chia + lemon detox water from your recipe index first thing in the a.m. is so refreshing! It’s quick to make the night before, easy to digest on an empty stomach, and nutrition + hydration in one.
Thanks for the great tips. I am going to try a glass of water before every meal 🙂
I will try tips 11 and 12.
Good information to know.
Summer will be hot.
That’s a good tip to eat food high in water ❤️
I also drink a cup of water when I get cravings