With the long list of benefits associated with drinking water, staying hydrated throughout the day should be a priority for any health and wellness routine. In fact, balanced hydration helps with many essential bodily functions such as lubricating the joints, regulating body temperature, flushing out toxins, and transporting nutrients.
In contrast, severe cases of water shortage can be life-threatening -- and even mild dehydration is no fun. Muscle cramps, fatigue, headaches, and dry mouth are a few of the most common symptoms. But when you incorporate these tricks to drink more water, you can easily avoid these uncomfortable side effects and get the most out of your everyday activities without overdoing it.
How Much H2O Do You Need?
How much water you need depends on several factors. If you're doing high impact exercise in extreme hot or cold climates, you need to drink more water than the standard guidelines, because you must replace loss of fluids from sweating and air evaporating from the lungs. For less strenuous activities in comfortable climates, the general guidelines from The National Academies of Sciences, Engineering, and Medicine recommend 15.5 cups (124 oz or 3.7 liters) of fluids for men and 11.5 cups (92 oz or 2.7 liters) of fluids for women per day for adequate hydration.
How To Drink More Water
If you're wondering how to drink more water, investing in a reusable water bottle is a great place to start. Look for a high-quality reusable water bottle made with stainless steel and double-walled vacuum insulation. Rust-free, non-toxic, and ultra durable, stainless steel is one of the best materials for water bottles. Advanced double-wall insulation technology in bottles, like those offered by Iron Flask, also maintains temperature -- hot temperatures for up to 12 hours and cold for up to 24.
Now that you have a reusable water bottle, get in the habit of taking it with you everywhere by using a carabiner to clip it onto backpack loops or other gear; or keep it in cup holders built into your vehicle or bike. Whichever way you store it, make it a fun and easy addition to your daily routine with a few simple tips to drink more water:
- Jazz Up Your Water Bottle
Looking for additional ways to meet your daily water drinking goals? Mark, decorate, and upgrade your water bottle!
Mark it - Using stickers or a permanent marker, mark your bottle to highlight specific amounts of water, which will make it easy to track your daily intake.
Add Decorations - Another benefit of a stainless steel bottle, decorative decals easily adhere to the exterior, giving you many opportunities to personalize your reusable water bottle with inspirational quotes, artwork, and more.
Upgrade with practical accessories - A protective boot maintains the shiny enamel of your bottle, and a paracord handle gives you more options for storage. You’ll also appreciate bottles like Iron Flask that come with useful survival tools such as a compass, whistle, and more.
- Boost the Flavor
Some resist drinking water because it has no flavor, and if you're one of those people, you're not alone. But the good news is that the properties of water are able to quickly absorb other flavors, so you can easily ramp up the taste with a few everyday grocery items.
One of the quickest and easiest ways to drink more water is to boost the flavor. Try experimenting with different combinations -- start by adding your favorite fresh herbs and slices of fruit. You can add them to either a glass of water if you're at home or your reusable water bottle when you're on the go.
A healthy tonic for the morning is a slice of lemon and fresh ginger in your water, which helps cleanse the liver and reduces inflammation. You can also make it refreshing and fruity with slices of strawberry and a sprig of basil.
Pro tip: Make your water even more invigorating by adding muddled mint, which releases the oils into the water without breaking up the leaves into the liquid.
- Drinking Water Apps
If you're glued to your smartphone like many people, installing using a drinking water app is another effective way to stay on top of your daily water intake. There are many free apps that are programmed with personalized water drinking reminders. They also can be used as a tracker that measures your water intake over the days, weeks, and months, allowing you to follow your progress over time.
- Exercise. Drink H2O. Repeat.
Also included in our list of tricks to drink more water is regular exercise. Not only is it good for your health, but it will also make you thirsty, one of the strongest motivators for drinking water. If you're wondering how to make yourself drink more water during exercise, The American Council on Exercise recommends pre-hydrating with 7 to 20 oz of water 2 to 3 hours before working out, 8 oz 20 to 30 minutes during your warm-up; then 7 to 10 oz of water every 10 to 20 minutes during your workout, and 8 oz no more than 30 minutes post workout. An easy way to keep track of your water intake is to simply finish an entire bottle and then immediately fill it up when empty.
- Make Hydration Part of Your Routine
Whatever makes up your daily routine can be used to help you remember how to start drinking more water. Try making a habit of drinking water after bathroom breaks, which will allow you to drink a few extra glasses during the day. You can also take a few sips of water before a meal, or in conjunction with other daily activities. Other tips for staying hydrated include drinking a glass of water when you wake up in the a.m. and right before going to bed. If you're looking for other tricks to drink more water, drink a glass while waiting for your morning coffee to brew.
Smart tip: We recommend keeping several filled water bottles in strategic locations such as the kitchen, home gym, car cup holder, or other places where you need quick hydration.
- Eat Foods With High Water Content
When considering how to drink more water, don’t forget about water in the food you eat. Health experts recommend eating more foods with high water content, one of our favorite strategies and top tips for staying hydrated. Some of the juiciest fruits and vegetables include cucumber (96% water), zucchini (95% water), watermelon (92% water), and grapefruit (91% water). Try incorporating these ingredients into popular dishes -- try lasagna with zucchini, blend up a refreshing watermelon smoothie, dig into a grapefruit for breakfast or squeeze some with lime and carbonated water for a refreshing afternoon mocktail.
- Reward Yourself For Meeting Your Water Goals
Staying hydrated is a reward in itself, especially when it gives you noticeably more energy during the day. For more motivation to drink H2O, try rewarding yourself with a special treat such as a fancy coffee beverage or an extra episode of your favorite TV show; whatever your personal indulgence, use it as a reminder to stay on track with your daily water intake.
Now that you know how to start drinking more water, it's time to implement these tips and enjoy the benefits of balanced hydration.