A Black person with very short hair wearing a tight white t-shirt. They are drinking water from a glass water bottle that they hold it in their right hand. A track is in the background.

Tips For Drinking More Water

Tips for drinking more water, even when drinking more water feels a bit like a chore.

As I write this, we are finishing up our April showers bring May flowers water intake challenge. And while I know we all know drinking water is good for us and even necessary for our bodies, lots of people find it hard to drink enough water. 

Why water is good for us

Because every day we lose water through our breath, perspiration, urine and bowel movements, we need to replenish our bodies water supply by consuming beverages and foods that contain water.  Our body weight is somewhere between 50% and 70% water. All your organs and tissues and every cell that makes up you needs water to work properly. 

Health benefits of water:

  • Flushes toxins and waste from your cells and organs
  • Eliminates those toxins/waste through urination, perspiration and bowel movements
  • Carries nutrients to your cells
  • Lubricates and cushions your joints
  • Regulates your body temperature
  • Can help reduce halitosis
  • Helps hydrate your skin
  • Aids in digestion
  • Prevents constipation

How much water should I drink

Like all things we talk about in our blogs our answer is, “it depends.” There is no one-size fits all when it comes to hydration. There are many factors that come into play: how much water a person takes in from other beverages and food sources, activity level, ambient temperature as well as certain health conditions, medications and age. Additionally if you are pregnant or chest-feeding you need more water to replenish what is being given to the tiny human.

If you are looking for a target to work towards it seems that somewhere between 11.5 cups and 15.5 cups per day is recommended. These number are of course based on the binary of women and men. But again, your needs may vary even day to day depending on many of the factors listed in the previous paragraph.

Drink more water with this strawberry iced water. The glass is full with oval ice cubes and several strawberries are in and around the glass. Small white flowers are mixed in with the berries.

Water isn’t the only option

While water is a great option, you don’t need to solely rely only on water to meet your hydration needs. You can hydrate via various other beverages and foods. Beverages like milk or milk alternatives, juice and herbal teas even caffeinated drinks like coffee can contribute to your daily water intake. Eating fruits and veggies like watermelon, spinach or cucumber provide hydration as well as consuming soups or stews.

Tips for getting more water in your day

Here are a few tips to help consume more water and avoid becoming dehydrated.

  • Add a little flavor. Some people don’t like how water tastes. Try adding a little flavor with some fruit or veggies. A squeeze of lemon or add some mint. I found some yummy options here.
  • Find the right vessel for you to drink from. You may need several different types based on where you are located throughout your day. Maybe a glass of water works fine while home for a meal or watching your favorite show, but while working you need something with a straw and while commuting you need something that closes so it wont spill. Experiment with what type of container works best for you to help you stay hydrated.
  • Have some sparkling water if still water is boring. You could also add little flavor here as well.
  • Eat water rich foods like watermelon, cucumber or iceberg lettuce as part of various meals or snacks.
  • Have a glass of water at each meal. 
  • Make drinking water fun with some fun water glasses.
  • Drink a glass of water upon waking as part of your morning routine.

If you struggle with drinking more than a few glasses of water a day, first figure out why that is? Then see which tip or tips could be helpful for assisting in getting a little more water into your day. As with making any new habit, see where you are at now and then see if you can add a half a glass more per day and once that feels no longer like work work up from there.