13 Tips for Drinking More Water Throughout the Day

Water is the elixir of life, playing a crucial role in maintaining our overall health and well-being. Despite its importance, many people struggle to consume an adequate amount of water daily. The benefits of drinking water are worth finding ways to get the water you need. If you find yourself falling short of your hydration goals, fear not! In this comprehensive guide, we’ll explore 13 practical and effective tips to help you drink more water throughout the day, along with answering some common questions.

1. Set a Goal & Know Your Water Needs

Before embarking on your journey to stay better hydrated, it’s essential to understand your individual water needs. The commonly recommended “8 glasses a day” (64 ounces) is a good starting point, but factors like age, weight, activity level, and climate can influence your requirements. Set a realistic and personalized daily water intake goal to guide your efforts.

• Children (4-8 years old)
  • About 5 cups (40 ounces) per day.
• Preteens and Teens (9-13 years old)
  • Approximately 7-8 cups (56-64 ounces) per day.
• Adults (14 years and older)
  • General guideline is around 8 cups (64 ounces) or more per day, but individual needs vary based on factors like weight, activity level, and climate. Adjust accordingly.

2. Use a Reusable Water Bottle

Investing in a reusable water bottle is a game-changer to drink water when you’re on the go. Keeping a water bottle that you like and can easily carry with you throughout the day. Whether you’re at work, running errands, or hitting the gym, having water readily available increases the likelihood that you’ll sip consistently, meeting your goals. Just be sure to wash your water bottle regularly to stay clear of bacteria.

• Stainless Steel Bottles
  • Durable and resistant to odors and flavors.
  • Excellent at keeping beverages cold or hot.
• Water Bottles with Silicone Sleeves
  • Stylish and environmentally friendly.
  • Silicone sleeves provide extra protection and grip.
• Collapsible Water Bottles
  • Ideal for on-the-go, as they can be collapsed when empty.
  • Space-saving and lightweight.
• BPA-Free Plastic Bottles
  • Lightweight and affordable.
  • Choose bottles labeled as BPA-free for safer use.
• Insulated Tumblers
  • Perfect for maintaining the temperature of both hot and cold drinks.
  • Often come with spill-resistant lids.

These options cater to various preferences, lifestyles, and needs. When choosing a reusable water bottle, consider factors like material, insulation, and portability to find the best fit for your lifestyle.

3. Infuse Your Water

Many people don’t enjoy the taste of water. Make water more enjoyable by infusing it with natural flavors. Experiment with slices of fruits, like watermelon, berries, or refreshing herbs like mint. Not only is this adding flavor to your water as delightful twist, but it also provides a nutrient boost.

Here are some popular flavors to infuse in water:

• Citrus Infusions
  • Lemon
  • Lime
  • Orange
  • Grapefruit
• Berry Blends
  • Strawberry
  • Raspberry
  • Blueberry
  • Blackberry
• Herb Infusions
  • Mint
  • Basil
  • Rosemary
  • Cilantro
• Cucumber and Melon Combos
  • Cucumber
  • Watermelon
  • Cantaloupe
• Tropical Twists
  • Pineapple
  • Mango
  • Coconut
• Ginger Spice
  • Fresh ginger slices

Feel free to mix and match these flavors to create your own unique combinations. Experimenting with different fruits, herbs, and spices allows you to customize your infused water to suit your taste preferences.

4. Create a Schedule

Incorporate water into your daily routine by setting specific times for hydration. Creating a schedule helps form habits, making it a seamless part of your day.

Here are some recommended times to prioritize water intake:

• Upon Waking Up
  • Drink a glass of water first thing in the morning to kickstart your metabolism and rehydrate after a night’s sleep.
• Before Meals
  • Have a glass of water about 30 minutes before meals. This can help control appetite and prevent overeating.
• During Meals
  • Sip water throughout your meals to aid digestion while enjoying your food.
• Before, During, and After Exercise
  • Hydrate before exercising, continue sipping during your workout, and replenish fluids afterward to stay hydrated and support recovery.
• Mid-Morning and Afternoon
  • Take breaks during your workday to take a sip of water. Set reminders if needed to ensure you’re staying hydrated throughout the day.
• Before Bed
  • Have a small glass of water before bedtime, but avoid excessive intake to minimize nighttime disruptions.

Remember, individual needs vary, so listen to your body’s signals and adjust your water intake accordingly. Consistency is key, and spreading your water consumption throughout the day helps maintain optimal hydration levels.

5. Track Your Intake

Knowledge is power, and this holds true for your water intake. Utilize water tracking apps or keep a journal to monitor your daily consumption. Add a friend in on the challenge. Not only does this keep you accountable, but it also serves as a source of motivation as you witness your progress.

Here are some methods to help you keep track

1. Water Tracking Apps
   • Use dedicated apps designed for tracking water intake. These apps often allow you to set daily goals, receive reminders, and log your water consumption.
2. Mobile Fitness Trackers
   • Many fitness tracking apps include features for logging water intake. If you already use a fitness tracker, check if it has this capability.
3. Journaling
   • Keep a simple notebook or use a section in your daily planner to manually record the amount of water you drink each day. This can be a tangible and visual way to track your progress.
4. Smart Water Bottles
   • Invest in smart water bottles equipped with technology that syncs with apps on your phone. These bottles can automatically track how much water you’ve consumed.
5. Setting Reminders on Devices
   • Use alarms or reminders on your phone, smartwatch, or computer to prompt you to drink at regular intervals throughout the day.
6. Stickers or Bands
   • Some people find it helpful to use stickers on their water bottles or wear bands on their wrists to represent the number of cups or bottles they aim to drink in a day.
7. Color-Changing Water Bottles
   • Certain water bottles have markings that change color as you drink, providing a visual cue of your progress.
8. Water Intake Challenges
   • Engage in water intake challenges with friends or family. Sharing your progress with others can provide motivation and accountability.

Choose the method that aligns with your preferences and lifestyle. Consistency is key, so finding a tracking method that suits you will help you stay on top of your goals.

6. Make it a Habit

Integrating water consumption into existing habits is a smart strategy. Link hydration with activities like checking emails, taking breaks, or during your daily commute. By associating ways to drink more water with established routines, you’re more likely to stay consistent.

7. Use a Straw

For some, using a straw makes drinking water more convenient and enjoyable. Invest in reusable straws to make sipping a breeze. It’s a simple yet effective trick to increase your water intake effortlessly.

8. Set Reminders

In our busy lives, it’s easy to forget to drink water. Use a reminder to drink more water with your phone or smartwatch to prompt you at regular intervals. These gentle nudges can be a game-changer, ensuring you stay on track with your hydration goals.

Several popular apps can help remind you to drink water and track your water intake. Here are some well-regarded options:

• WaterMinder
  • WaterMinder is a user-friendly app that allows you to set personalized goals, receive reminders, and track your water intake. It also provides insights into your habits.
• MyWater – Drink Water Reminder
  • MyWater is a simple and effective app that sends reminders to drink water throughout the day. It also includes features like a water intake history log.
• Plant Nanny
  • Plant Nanny adds a fun and gamified element to hydration reminders. The app encourages you to drink water to keep a virtual plant healthy, making it an engaging way to stay hydrated.
• Aloe Bud
  • While not exclusively a water reminder app, Aloe Bud is an overall self-care app that includes customizable reminders. It focuses on promoting holistic wellness.
• iHydrate
  • iHydrate is designed to help you establish and maintain healthy hydration habits. It offers customizable reminders and allows you to track your water consumption over time.
• Hydro Coach
  • Hydro Coach not only reminds you to drink water but also calculates your daily water needs based on various factors. The app provides insights into your progress and achievements.
• Drink Water Reminder – Water Tracker
  • This app offers customizable reminders and a water tracker to monitor your daily intake. It also provides statistics and charts to visualize your trends.
• 8 Glasses a Day
  • 8 Glasses a Day simplifies the process with a focus on the common recommendation of drinking eight glasses of water a day. It sends reminders to help you reach this goal.

Remember to explore different apps to find the one that best suits your preferences and provides the features you’re looking for in a water reminder application

9. Eat Water-Rich Foods

Hydration isn’t limited to just drinking water. Incorporate water-rich foods into your diet. Fruits and vegetables not only contribute to your overall water intake but also provide essential vitamins and minerals.

Here are six fruits and vegetables that are high in water content, making them excellent choices to naturally increase your water:

• Cucumber
  • Cucumbers are made up of about 95% water, making them a hydrating and refreshing snack. They are also versatile and can be added to salads or enjoyed with dips.
• Watermelon
  • Watermelon is not only delicious but also contains about 92% water. It’s a great summer fruit to keep you hydrated and satisfy your sweet cravings.
• Strawberries
  • Strawberries are composed of approximately 91% water. They are rich in antioxidants and can be enjoyed on their own, added to yogurt, or included in smoothies.
• Celery
  • Celery has a high water content of around 95%. It’s a crunchy and low-calorie option that can be enjoyed on its own or with dips like peanut butter or hummus.
• Lettuce (Iceberg)
  • Iceberg lettuce is about 95% water, making it a hydrating choice for salads. Include it as a base for your salads or use it as a crunchy wrap for a light meal.
• Oranges
  • Oranges are not only a good source of vitamin C but also contain about 87% water. Enjoying an orange as a snack or adding citrus slices to your water can contribute to your hydration.

Incorporating these fruits and vegetables into your diet can be a tasty and effective way to boost your water intake naturally while reaping the additional health benefits they offer.

10. Challenge Yourself

Make staying hydrated a fun challenge. Engage friends or family in a water challenge where you compete to reach daily intake goals. Sharing progress and celebrating achievements together can turn into a shared and enjoyable experience.

11. Alternate with Other Beverages

If you enjoy beverages like tea or coffee, alternate them with water. This not only keeps you hydrated but also caters to your taste preferences. Striking a balance ensures you meet your water goals without sacrificing your beverage preferences.

If you’re looking to increase your water intake with a bit of variation, here are some beverages besides plain water that can contribute to your intake:

• Herbal Tea
  • Herbal teas, such as peppermint, chamomile, or hibiscus, are caffeine-free and can be enjoyed hot or cold. They provide flavor without added sugars.
• Infused Water
  • Create your own infused flavored water by adding slices of fruits, vegetables, or herbs to your water. This adds natural flavors without extra calories.
• Coconut Water
  • Coconut water is a natural electrolyte-rich beverage that is low in calories and provides a slightly sweet taste. It’s a great way to hydrate with a tropical twist.
• Vegetable Juice
  • Low-sodium vegetable juices, like tomato or mixed vegetable blends, can contribute while providing additional nutrients.
• Sparkling Water
  • Sparkling water or carbonated water can add a fizzy element to your hydration routine. Opt for plain sparkling water or choose varieties with a hint of natural flavor.
• Milk or Plant-Based Milk
  • Milk and plant-based alternatives like almond or soy milk provide hydration along with essential nutrients like calcium and vitamin D.
• Smoothies:
  • Blend together fruits, vegetables, yogurt, and ice to create a hydrating and nutrient-packed smoothie. It’s a delicious way to increase your fluid intake.
• Electrolyte Drinks (Low Sugar)
  • Look for low-sugar electrolyte drinks that can help replenish electrolytes, especially after intense physical activity or in hot weather.
• Iced Herbal Infusions
  • Brew herbal teas and chill them for a refreshing iced beverage. Add slices of lemon or cucumber for extra flavor.
• Fruit Juices (Diluted)
• Choose 100% fruit juices and dilute them with water to reduce the sugar content. This adds a burst of fruity flavor to your drink.

Remember to be mindful of added sugars in certain beverages, as excessive sugar intake can have adverse health effects. Mixing and matching these options can add variety to your hydration routine while keeping it enjoyable.

12. Monitor Your Urine Color

Your urine color can be a reliable indicator if you are drinking enough water. Clear or light yellow urine generally signals proper hydration, while darker urine may suggest the need for more water. Pay attention to this simple yet effective cue from your body.

Here’s a general guide to different urine colors and what they may signify in terms of water intake:

• Pale Yellow to Light Straw
  • What it may indicate: Adequate hydration. This is a healthy and normal urine color, indicating that you are well-hydrated.
• Transparent or Clear
  • What it may indicate: While clear urine may suggest hydration, excessively clear urine might mean you are overhydrating. Balance your water intake to achieve a light yellow color.
• Dark Yellow to Amber
  • What it may indicate: Dehydration or inadequate water intake. Darker yellow urine can be a sign that you need to drink more water.
• Orange
  • What it may indicate: Dehydration or the presence of certain vitamins or medications. If your urine is consistently orange, it’s advisable to consult with a healthcare professional.
• Brown
  • What it may indicate: Dehydration or the presence of certain medications or foods. Brown urine can also be a sign of liver or kidney issues, and it requires prompt medical attention.
• Pink to Red
  • What it may indicate: Presence of blood in the urine, which can be caused by various factors, including urinary tract infections or kidney issues. Seek medical attention promptly.
• Green or Blue
  • What it may indicate: Rare, but it could be caused by certain medications, dyes in food, or medical conditions. Consult with a healthcare professional if you notice unusual colors.

It’s important to note that certain foods, medications, and supplements can also influence the color of urine. If you notice persistent changes in urine color that cannot be attributed to diet, it’s advisable to consult with a healthcare professional for a proper evaluation. Overall, aiming for a light yellow color in your urine is a good indicator of maintaining adequate water per day.

13. Reward Yourself

Celebrate your hydration milestones by setting up a reward system. Treat yourself to a small indulgence or a moment of relaxation when you consistently meet your daily water intake goals. Positive reinforcement can turn into a satisfying and rewarding habit.

FAQs About Hydration

How much water should I drink daily?

• The amount of water a person needs can vary based on factors like age, weight, activity level, and climate. A general guideline is around 8 glasses (64 ounces) a day, but it’s essential to tailor this to your individual needs. Consulting with a healthcare professional can provide personalized recommendations and your benefits of upping your water.

Are other beverages, like tea and coffee, as hydrating as water?

• While water is the best hydrator, other beverages like tea and coffee can contribute to your overall fluid intake. However, it’s important to balance these with plain water. Caffeinated beverages may have a mild diuretic effect, so moderation is key.

Can I count water from food towards my daily intake?

• Absolutely! Water-rich foods, such as fruits and vegetables (e.g., watermelon, cucumber), contribute to creative ways to drink water. While it’s crucial to drink water, incorporating these foods into your diet adds both hydration and essential nutrients.

How can I make drinking water more enjoyable?

• Infusing water with natural flavors like citrus slices, berries, or herbs can make it more enjoyable. Using a reusable straw, choosing a stylish water bottle, or setting up a reward system for meeting daily water goals are also effective ways to make the experience more pleasant.

Is there such a thing as drinking too much water?

• Yes, it’s possible to drink too much water, a condition known as hyponatremia. This occurs when the balance of electrolytes in your body is disrupted. It’s important to listen to your body’s signals and avoid excessive water intake. If you have concerns, consult with a healthcare professional.