6 Simple Ways to Drink More Water Every Day
Advertisement
Advertisement

6 Simple Ways to Drink More Water Every Day

Water can help you stay slim, clear brain fog and more. Steal these easy tricks to get in more H2O daily.

1 / 7

By Rose Hayes

Once you start drinking enough water, you’ll likely notice a change in how you feel. You may have more energy and less brain fog—exercise might even seem easier.

That’s because your body needs water to function. When you’re dehydrated, your heart has to work harder and faster to pump blood. Water also helps your muscles contract, lubricates your joints and makes it easier for your brain to process information.  

Still not motivated to up your H2O intake? Water can help trim your waistline. People who drank more cups a day consumed fewer calories, as well as less fat, sugar and salt, according to a study from the Journal of Human Nutrition and Dietetics.

SET TINY GOALS

2 / 7 SET TINY GOALS

Set goals to increase your water intake—whether it’s swapping club soda or sparkling water for soda, matching every coffee you drink with a cup of water or committing to a few extra glasses a day, use these tricks to keep yourself on track:

  • Monitor your intake with a smart phone app or keep a tally of the glasses you drink in your daily planner.
  • Play a “drinking game” with yourself by chugging a glass each time you check social media.
  • Challenge your coworkers to see who can drink the most before the end of the day. Agree on a prize like winner gets a free (healthy) snack from the vending machine. 
USE VISUAL CUES

3 / 7 USE VISUAL CUES

Invest in a reusable water bottle that’s easy to carry around. Leave it somewhere visible throughout the day like on your desk and draw lines on the bottle to mark how much you’ll drink every hour.

These reminders can help too:

  • Stick a “hydrate!” post-it on your computer.
  • Choose an image of a crisp, colorful glass of water for your phone background.
  • Fill two large pitchers each morning—one for you and one for your partner or someone who lives with you. Place them in the fridge and see who can finish their pitcher first.
  • When watching TV, sip every time a commercial comes on.
DON’T WAIT UTIL YOU’RE THIRSTY

4 / 7 DON’T WAIT UTIL YOU’RE THIRSTY

Your thirst response gets confused pretty easily. The activity you’re doing, your mood, your overall health and your age all can affect how accurately it works. Older adults and young children are at especially high risk for dehydration because of weak thirst responses.

If you wait until you feel thirsty to drink, your fluids will probably already be depleted. Instead, be proactive by:

  • Having a large glass of water right when you wake up
  • Drinking a glass before meals
  • Setting phone reminders for water breaks on hot days 
GET BONUS WATER FROM JUICY FOODS

5 / 7 GET BONUS WATER FROM JUICY FOODS

Foods can contain a surprising amount of water. In fact, the average person gets about 20 percent of their fluids from food.

Add more water-rich items like these to your grocery list:

  • Cucumbers, 96% water
  • Zucchini, 95%
  • Tomatoes, 94%
  • Spinach and watermelon, 92%
  • Carrots, 87%

Instead of reaching for a sugary sports drink after your next workout, cool down with some refreshing watermelon or cucumber slices. Eating fresh whole foods after exercise can help replace the vitamins, natural sugars and amino acids your cells need to absorb water, which you lose while sweating. 

MAKE SMART REPLACEMENTS

6 / 7 MAKE SMART REPLACEMENTS

Americans drink about 385 extra calories a day from added sugars, about half of which come from sugary beverages. Cut back on empty calories by making healthy, but satisfying drink swaps:

  • Choose sparkling water instead of soda. If you miss soda’s flavor, add a splash of 100% juice, drop in a lemon or orange slice or sprinkle in fresh herbs like basil and mint.
  • Make infused water instead of buying the artificially flavored kind. Crush and mix fresh fruits and vegetables into a pitcher of water and let it cool in the fridge. Get creative with fun flavor combinations—try raspberry, mango and lime or strawberry, basil and lemon.
PICK THE RIGHT ACCESSORIES

7 / 7 PICK THE RIGHT ACCESSORIES

When shopping for your reusable water bottle, pick one you’ll be excited to carry around every day. Look for your favorite colors, make sure it fits in your purse and choose one that’s appropriate for both work and the gym.

At home, opt for large glasses like tumblers, instead of small cups to boost your serving sizes. (Throw in a fun curly straw too!)

Pro tip: Dr. Oz recommends accessorizing with one rubber band (or colorful hair tie) for every glass of water you aim to drink in a day. Wear them around your wrist and, when you drink a glass, take one off. The remaining bands will remind you to keep hydrating.  

Wellness

Wellness

Wellness is a difficult word to define. Traditionally wellness has meant the opposite of illness and the absence of disease and disability. More recently wellness has come to describe something that you have personal control over. ...

Wellness is now a word used to describe living the best possible life you can regardless of whether you have a disease or disability. Your wellness is not only related to your physical health, but is a combination of things including spiritual wellness, social wellness, mental wellness and emotional wellness. Wellness is seen as a combination of mind, body and spirit. Different people may have different ideas about wellness. There is no single set standard for wellness and wellness is a difficult thing to quantify.
More