ST-Drink More Water: 7 Ways to Boost Your Intake

Need to drink more water? Try these tips for boosting your water intake every day.
Need to drink more water? Try these tips for boosting your water intake every day.
“I should drink more water.” It’s something I hear from clients all the time. They know their water intake isn’t up to par, but they just can’t figure out how to drink more water than they usually do. When I ask people why they don’t drink enough water, I usually hear one of two things. Many tell me that they just haven’t established a regular water drinking habit, and lots of people I talk to say that they just “don’t like water.” I probably don’t need to remind you why drinking enough water is so important. But I’m going to anyway, because it might help “drive you to drink.”

Why It’s Important to Drink Enough Water

Your body is more water than it is anything else—about 60-70% of your body weight is water. The fluid in your body is involved in an amazing number of important tasks. You need to drink enough water so that your body can properly digest your food and deliver nutrients to your cells, and to get rid of substances that your body doesn’t want. Without enough water, controlling body temperature would be a challenge. Your joints would lack lubrication and your muscles would tire more quickly, too. The bottom line is this: every cell, tissue and organ needs water in order to function properly.

7 Tips to Help You Drink More Water

If you find it hard to drink enough water every day, here are some tips that might help you:

1. See it

It can be really helpful if you can actually see the amount of water you plan to drink, and track your progress over the course of the day. Put the amount of water you plan to have in a pitcher on your kitchen counter or keep it at your desk. It will serve as a reminder to drink more, and you’ll be motivated to sip on it as the day goes by—and meet your goal of finishing it.

2. Cool it

Cold water often seems more refreshing than room temperature water. Try stashing a bottle of water in your freezer, and carry it with you during the day. It will stay cold for several hours, and you might be encouraged to drink more.

3. Wake up to it

“Morning mouth” is a reminder that most of us are naturally a bit dehydrated in the morning. So, keep a glass of water by your bed, and drink it first thing before your feet even hit the floor.

4. Sip it

Try sipping through a straw. Maybe it’s just more fun, maybe it’s that you take larger sips of water. I don’t know why this works, but lots of people tell me that they drink more water when they use a straw.

5. Flavor it

Make your own spa water. Add a slice of fresh lemon or lime, some cucumber, a few berries, some fresh mint or a slice of fresh ginger to your water. It makes it feel special and adds a hint of refreshing flavor.

6. Eat it

Treat water like an appetizer and start your meals with a glass of water. Not only will you work more water into your day, it might curb your appetite a bit, too.

7. Track it

Just like keeping track of your calorie intake, keeping track of how much water you drink can help a lot. That’s why the pitcher-on-the-desk trick works so well: at any moment, you can see how much water you’ve had and how much you need to drink before the day is over. If you want to go high tech, there are apps for your phone that can send you drinking reminders, keep track of your progress and even give you a virtual pat on the back when you’ve met your goal.

Written by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training

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