Water makes up roughly 70% of your body, so getting enough of it is critical for good health.
Water performs numerous functions in your body, including electrolyte balance, blood pressure regulation, joint lubrication, body temperature regulation, and cell health promotion.
While everyone understands the importance of staying hydrated, doing so can be difficult.
Here are 12 easy ways to increase your water consumption.
1. Keep a Reusable Water Bottle with You
Keeping an H2O Capsule water bottle with you can help you drink more water throughout the day.
You can easily drink water when you have a reusable water bottle, whether you're running errands, traveling, home, work, or school.
Keeping a water bottle nearby can also act as a visual reminder to drink more water. You'll be reminded to drink more if you keep the bottle on your desk or table.
Furthermore, it is better for the environment than using single-use plastic water bottles.
2. Understand Your Fluid Needs
Before you decide to drink more water, you should first understand what your body requires in terms of fluids.
A common recommendation for daily water intake is 64 ounces (1,920 ml), or 8 cups, but scientific evidence supports potentially more intake depending on your individual circumstances.
The National Academy of Medicine (NAM) recommends that men consume 125 ounces (3,700 ml) of fluid per day and women consume approximately 90 ounces (2,700 ml), including fluid from water, other drinks, and foods (4).
However, NAM admits that it is not ideal for making broad recommendations about fluid needs because they vary depending on your activity level, location, health status, etc.
For most people, simply drinking to quench thirst will suffice to meet their fluid requirements. However, you may require more fluid if you frequently exercise, work outside, or live in a hot climate.
3. Set a Daily Goal
Setting a daily water intake goal can encourage you to drink more water.
Setting a goal can be motivating and increases your chances of making long-lasting positive changes.
As usual, such goals should be SMART (short for Specific, Measurable, Attainable, Relevant, and Time-bound), which is an acronym for the following criteria:
One SMART water-consumption goal could be to drink 32 ounces (960 ml) of water per day.
It can also help you keep track of your progress, which will keep you motivated to complete your task — and turn it into a habit.
4. Set Reminders
Carrying a water bottle with you throughout the day can help you drink more water.
You can easily drink water while running errands, traveling, home, work, or school if you have a reusable water bottle.
Keeping a water bottle with time markings nearby can serve as a visual reminder to drink more water. You will be reminded to drink more if you keep the bottle on your desk or table.
In addition, it is better for the environment than relying single-use plastic water bottles.
5. Replace Other Drinks with Water
Replace other drinks, such as soda and sports drinks, with water to drink more water, improve your health, and reduce your calorie intake.
Soft drinks are frequently loaded with added sugars, which can be extremely harmful to your health.
Limiting your sugar intake to less than 5% of your total calorie intake for optimal health. This limit can be exceeded with just one 8-ounce (240-ml) cup of soda per day.
Obesity and other conditions like type 2 diabetes and heart disease have been linked to high-sugar diets.
Furthermore, replacing these sugary drinks with water is a simple and inexpensive way to reduce calories, potentially assisting you in losing weight.
6. Drink One Glass of Water Before Each Meal
Drinking one glass of water before each meal is another simple way to increase your water intake.
Eating three meals per day increases your daily water intake by 3 cups (720 ml).
Furthermore, your body may mistake thirst for hunger at times. A glass of water before eating can help you determine whether you are truly hungry.
If you're trying to lose weight, drinking a glass of water before each meal may help you eat fewer calories at the next meal.
7. Get a Water Filter
The majority of tap water in the United States is safe to drink. If you are concerned about the quality or safety of your tap water, you should consider purchasing a water filter.
There is a filter for almost every budget, from expensive whole-home water filtration systems to low-cost water-filtering pitchers.
Furthermore, filtering your water may improve its taste.
Waterborne bacteria, lead, and arsenic levels in contaminated tap water can be reduced to safe levels using point-of-use water filters, such as pitchers or filters that attach directly to a faucet.
Using a water filter is also less expensive and more environmentally friendly than purchasing bottled water, frequently not the same as tap water.
8. Flavor Your Water
If you dislike the taste of water or simply want to add some flavor to encourage you to drink more, you have several options.
One healthy option is to use an infuser.
Cucumber-lime, lemon, and strawberry-kiwi are popular fruit combinations in an infuser. You can, however, use any combination of fruits that appeals to you.
Water flavor enhancers can also be purchased in powder, tablet or liquid form to add to your water, but be aware that some products contain sugar, artificial sweeteners, or other additives that may be harmful to your health.
9. Drink One Glass of Water Per Hour at Work
If you work an 8-hour day, drinking a glass of water every hour adds up to 8 cups (1,920 ml) to your daily water intake.
Fill up your cup as soon as you arrive at work, and then simply drink the remaining water and refill at the end of each hour.
This method will ensure that you drink enough water throughout the day.
10. Sip Throughout the Day
Another simple way to help you meet your fluid goals is to drink water throughout the day.
Consistently reaching for a sip of water throughout the day will keep your mouth from becoming dry and may even help keep your breath fresher.
Keep a glass of water or a marble water bottle nearby and visible as a constant visual reminder to take a sip.
11. Eat More Foods High in Water
One simple way to get more water is to eat more high in water foods.
Fruits and vegetables that are particularly high in water include:
- Lettuce: 96% water
- Celery: 95% 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 One Glass of Water When You Wake up and Before Bed
Simply drinking one glass of water when you wake up and another before bed is easy to increase your water intake.
A glass of cold water in the morning may help you wake up and become more alert.
Furthermore, drinking water before bedtime can help you avoid waking up with a dry mouth and bad breath.
Adequate water consumption is critical for good health.
According to the National Academy of Medicine, most people require 90–125 ounces (2,700–3,700 ml) of fluid per day, including fluid from water, other beverages, and food.
It can, however, be difficult to drink water regularly, especially if you are busy, frequently forget to drink, or dislike the taste of water.
Using these 12 simple tips, you can increase your daily water intake.