How to Drink More Water Every Day

Most of us know we should drink more water, but it’s easy to forget when you’re busy. The good news is that a few small habit changes can make staying hydrated almost automatic. Here’s how to make water a natural part of every day.

Figure Out What You Need

There’s no single amount that’s right for everyone. Your needs depend on your body size, activity level, the weather, and your overall health. You also get some fluid from food and other drinks.

A practical approach is to drink regularly through the day and pay attention to your body. Pale yellow urine is generally a good sign you’re well hydrated, while dark urine, thirst, headaches, or fatigue can mean you need more. If you have kidney or heart conditions, or your doctor has told you to limit fluids, follow their advice on how much to drink.

Build Water Into Your Routine

The easiest way to drink more is to tie water to things you already do. Try these steps:

1. Drink a glass of water as soon as you wake up.
2. Have a glass with every meal and snack.
3. Sip water each time you finish a task or meeting.
4. Drink a glass before and after exercise, and sip during longer workouts.
5. Keep a glass by your bed for the evening, but taper off before sleep so you aren’t up at night.

Keep Water Within Reach

You’re much more likely to drink water if it’s right in front of you. A reusable water bottle is one of the most useful tools you can have. Carry it to work, in the car, and on errands, and refill it whenever it’s empty.

A bottle with volume markings can help you see your progress. You can also set reminders on your phone or use a simple tally on a sticky note if you tend to forget.

Make Water More Appealing

If plain water feels boring, give it some flavor without adding much sugar:

• Add slices of lemon, lime, cucumber, or orange.
• Toss in fresh mint, berries, or a few slices of ginger.
• Try sparkling water if you enjoy fizz.
• Drink herbal tea, hot or iced.
• Keep a pitcher of chilled water in the fridge so it’s always cold.

Eat Your Water Too

Many fruits and vegetables are naturally high in water and help you stay hydrated. Watermelon, cucumber, oranges, strawberries, lettuce, celery, and tomatoes are all great choices. Soups and smoothies count, too. Adding a piece of fruit or a side salad to your meals is an easy way to boost your fluid intake without thinking about it.

Tips to Stay on Track

• Drink more on hot days and when you’re sweating heavily.
• Swap one sugary drink a day for water.
• Don’t wait until you’re very thirsty to drink.
• Start small, adding one extra glass a day, and build from there.

With a bottle by your side and a few simple cues, drinking more water will soon feel like second nature.