Around 75% of Americans are chronically dehydrated, which shows how many of us need to drink more water.
Staying hydrated is essential for improving your overall well-being and keeping you energized throughout the day. But tracking how much you’re drinking can be difficult, especially when you’ve got a hectic schedule. Perhaps that’s why you’re here; you’re struggling with drinking water and need inspiration.
Sounds like you? No worries, we’ve got you covered. Here’s how to drink more water.
Set a Daily Goal
Anyone who struggles with drinking water should set a daily goal.
Not only will it keep you on track, but you’ll feel more motivated to achieve your objectives. It’s important to note, the more specific your goal, the easier it is to achieve. For instance, if you’re worried about how much water to consume, try to drink six glasses of water daily at a minimum.
You can also reap the benefits of water by setting reminders throughout the day. It’s wise to download an app on your smartphone or an alarm so that you stay on your goal. A good rule of thumb is setting a reminder to take several sips of water every 40 minutes.
Keep a Filled Water Bottle With You
You understand the importance of water, so why not keep it on hand at all times?
Make sure that you have full bottles everywhere you’re going during the day, such as at home, on your work desk, and even in your car. This will remind you that it’s time to drink and prevent the risk of not having access to water for hours. If you don’t want to use single-use plastic bottles, treat yourself to a reusable one like the ones that Polar Camel creates.
It’s also a good idea to find a marked water bottle so you can track your progress. And when it’s running low, make sure that you refill them to prevent dehydration.
Drink Water When You Wake Up
We often wake up with a dry throat, which means drinking water in the morning is essential. Aside from keeping you refreshed, it will give you a quick energy boost and get you ready for the day. It also helps with digestion and flushes any toxins that may have accumulated overnight, making it a no-brainer.
Get Reusable Straws
Aside from ditching plastic water bottles, you should ditch single-use straws as they’re terrible for the environment. Luckily, you can buy colorful stainless-steel ones to take with you when you’re out and about. The beauty of straws is that it’s easier to drink more with minimal effort.
Eat Water-Rich Food
An underrated way of staying hydrated is loading up on water-rich food. To do this, eat plenty of fresh fruit or veggies with high water content. This includes cucumber, watermelon, and grapefruit. If you’re stumped for meal inspiration, whip up a grilled salmon salad or a tomato cucumber gazpacho.
Drink Water While Your Coffee Brews
Caffeinated beverages like coffee can be dehydrating, so it’s important to balance it out. You can do this by drinking a glass of water while you’re waiting for the kettle to boil. Not only is it more productive but you’ll increase your water intake to ensure you’re hitting their goals.
Choose Sparkling or Still Water Over Soda
Sure, having the occasional soda isn’t the end of the world, but it can be detrimental to your health. Instead, swap it for a sparkling bottle of water for the healthier option. And, to make it more exciting, squeeze a lime juice so it’s like a fancy mocktail.
You can also make water more interesting by adding fruit to your water jug or bottle. For instance, add citrus fruit or cucumber for a refreshing beverage.
Sip Water After Every Bathroom Break
Get in the habit of linking staying hydrated with going to the bathroom. On your way to the washroom, stop by the kitchen for a glass of water for a great cycle. This is because you’re replacing the fluids you’re losing every time.
Dilute Sugary Drinks With Water and Ice
Another way to boost your water intake is by diluting sugary juice or soda. A major bonus is that you can still enjoy the sweetness of the beverage while keeping you hydrated. Plus, it means you fulfill your sugar craving so that you can return to sipping water.
Challenge a Friend
Challenge a friend to see who can drink the most water, especially if they’re struggling to stay hydrated. You can also turn it into a game to make things more interesting. For instance, set a rule so that you can only watch a movie if you’ve drunk one glass of water.
Drink Water With Every Med or Supplements
If you take meds or supplements, wash them down with a full glass of water. Most need to be taken several hours apart for maximum efficiency, which means you can turn this into another opportunity to increase your water intake. It’s a win-win!
Don’t Beat Yourself Up
Changing any habit is difficult, which is why you mustn’t beat yourself up about it. The key is to build your water levels slowly even if it feels impossible. For instance, if you’re not great at staying hydrated, start with one glass of water a day until you reach the goal.
How to Drink More Water
Hopefully, you now know how to drink more water.
There are many ways to stay hydrated, such as setting a daily goal and scheduling a reminder to stay on track. You should also sip water after every water break and challenge a friend so it’s more interesting. Good luck!
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