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Drinking more water is an excellent goal for your overall health because your body needs water to function properly. Water is also a calorie-free alternative to other beverages, so drinking more water can help you to lose weight or maintain a healthy weight. Be on the lookout for ways to remember to drink more water. You can also increase your motivation to drink more water by improving its flavor. To keep yourself on track, set goals for yourself to drink more water every day.
Steps
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Don't forget to carry a water bottle with you wherever you go. Always having water on hand makes it easier to remember to drink it. Slip a reusable water bottle into your purse, gym bag, backpack, desk drawer, or car, and refill it regularly. Avoid chugging or taking big gulps from your water bottle. Instead, take small sips throughout the day. [1] X Research source
- Water bottles come in all sizes, styles, and materials. You can even get water bottles with built-in water filters so the water will taste better.
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Reach for a glass of water after a workout or in hot weather. It’s important to drink more water any time you’ve been sweating, such as when you’re exercising or after spending time in a hot environment. Always keep a bottle of water on hand and take sips from it often when you're hot or sweaty. [2] X Trustworthy Source Science Direct Online archive of peer-reviewed research on scientific, technical and medical topics Go to sourceAdvertisement
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Have a glass of water before and during meals to reduce your appetite. Drinking water before your meals and while you eat can help to reduce your appetite since thirst is often confused with hunger. Replace your typical drink before and during meals with water, or at least have water to drink on the side. This will save you money when you eat out and help you cut calories. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Drink a glass of water while you prepare your dinner or while you’re waiting for your meal to arrive at a restaurant.
- Ask for water with a lemon wedge in it when you eat out. This will help to make the water taste better.
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Alternate between alcoholic drinks and water at parties, bars, or meals. Alcohol dehydrates you so it’s important to drink water along with any alcoholic beverages you consume. Try to have a glass of water after every alcoholic beverage to stay hydrated. [4] X Research source
- Moderation is best when it comes to drinking alcohol. Try not to exceed 1 drink per day if you’re a woman or 2 drinks per day if you’re a man. One drink is 12 fl oz (350 mL) of beer, 5 fl oz (150 mL) of wine, or 1.5 fl oz (44 mL) of spirits.
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Set an alarm on your phone to remind yourself. Try setting alarms or computer reminders that tell you to drink water once per hour, or decide on a few personal “triggers” for drinking water. Triggers to sip water can be routine activities that you do all the time, such as: [5] X Research source
- Making or receiving a phone call
- Stretching while you're at work or school
- Hearing someone say your name
- Checking your email
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Draw lines on your water bottle with corresponding times. If you have a large water bottle and don’t mind marking on it, use a permanent marker to draw a few lines around the bottle as reminders. Then, write times that correspond to the lines, such as 9:00 am 1/4 of the way down the bottle, 11:00am halfway down the bottle, and 1:00pm 3/4 of the way down the bottle. [6] X Research source
- If you need to refill your water bottle more than once per day, then you could write additional times along these lines, such as 10:00 am/2:00pm at the halfway mark.
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Download a water drinking app. There are apps that help you to track your water intake, such as My Water Balance, Daily Water, and Hydrate Daily. You can also track your water intake in food tracker apps, such as My Fitness Pal, Fat Secret, and YAZIO. Record your intake each time you have a bottle or a glass of water. You can also keep a journal to keep track of the water you drink. [7] X Research source
- You can also purchase a water bottle that connects with an app on your phone and tells you when you’ve reached your goal for the day. These can be expensive, but it might be a good option if you seriously struggle to remember to drink water or if you’re just a fan of gadgets! [8] X Research source
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Infuse water with fruit, herbs, or veggies. Adding flavor to your water is a simple way to make it more palatable. Try filling up a water bottle or pitcher of water and adding a few simple fruit or veggie slices, or a sprig of fresh herbs. Then, let the water sit in the refrigerator for 1-2 hours while it absorbs the flavors. Some items you could add to flavor your water include: [9] X Research source
- Citrus fruit slices or wedges, such as orange, lemon, lime, or grapefruit
- Fresh berries, such as blueberries, strawberries, raspberries, or blackberries
- Cucumber slices
- Ginger slices
- Sprigs of fresh herbs, such as mint, basil, or rosemary
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Try carbonated water for a fizzy alternative to flat water. This is a great option if you’re a fan of fizzy drinks, such as soda or beer. Carbonated or sparkling water provides all the same benefits as flat water. You can purchase flavored sparkling water or add your own flavor to sparkling water using lemon, lime, berries, and cucumber slices. [10] X Research source
- Make sure that the carbonated water you purchase is free from added sugar and artificial sweeteners.
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Add ice if you like cold water or leave it at room temperature. Drinking cold water may provide a slight benefit to your metabolism, but it’s not enough of a benefit to make drinking cold water worth it if you don’t enjoy it. Add ice to your water if you prefer the flavor of cold water, or drink your water at room temperature if you prefer it this way. [11] X Research source
- If you like your water cold, you can fill a water bottle about 2/3 of the way full with water and then place it in the freezer overnight. The water will freeze and you’ll have ice cold water to enjoy the next day.
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Brew a cup of unsweetened tea or coffee once or twice per day. Drinking tea and coffee will also count towards your daily fluid intake, so this is a great option if you like your water warm or hot. Try having a cup of coffee or tea with your breakfast to work towards your daily water intake goals. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Avoid getting all of your fluid intake from tea and coffee, especially if it’s caffeinated. Caffeine has a diuretic effect.
- You can also eat your water in the form of fruits and veggies with high water content! Try having a couple of slices of watermelon or cantaloupe with breakfast, a cucumber salad with lunch, and a bowl of steamed cauliflower with dinner to get some extra fluid in your diet.
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Track the amount of water you drink each day. Keep a tally of the number glasses or bottles of water you drink each day. This will help you to determine how much water you’re drinking and figure out if you might need to increase your intake.
- It's a myth that you need to drink eight 8 fl oz (240 mL) of water each day. There’s no “right” amount of water for everyone to drink. The amount of water you need depends on your weight, sex, activity level, environment, and other factors. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Set a goal for how much water you want to drink each day. This goal is up to you since there’s no right amount of water that you need to drink each day. Consider how much of your daily fluid intake is water and identify how much of it you’d like to be water.
- For example, if you drink 48 fl oz (1,400 mL) of water each day and you’d like to increase your intake to 70 fl oz (2,100 mL), then make this your goal.
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Increase your water intake slowly to avoid unpleasant side effects. Increasing your water intake too quickly may mean you’ll have to pee more often than usual, which can be inconvenient and uncomfortable. Only drink an additional 8 fl oz (240 mL) per week as you work towards your goal.
- For example, if your goal is to drink 70 fl oz (2,100 mL) per week and you’re currently drinking 48 fl oz (1,400 mL) per week, start by upping your intake to 56 fl oz (1,700 mL) per week, then 64 fl oz (1,900 mL) per week the week after that, and then 70 fl oz (2,100 mL) per week on the third week.
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How Much Water Should You Drink a Day?
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Expert Q&A
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QuestionHow do you hydrate a toddler that won't drink?Georgia Grey is a Holistic Health Coach and the Owner of Whole Body Healing Nutrition. With more than five years of experience, she specializes in autoimmune disorders, Lyme disease, and inflammation. Georgia earned a BA from Southern Methodist University and a Degree in Advanced Hormone Health from the Institute of Integrative Nutrition. She is also a Certified Holistic Health Coach through the Institute for Integrative Nutrition and a Certified Holistic Health Practitioner through the American Association of Drugless Practitioners.Make a smoothie for them and add some vegetables into it! You can also invite your child to help you infuse the water with fruit. Give them a choice—you might ask "Would you rather put 2 raspberries in your water or help me squeeze this lemon?"
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QuestionWhy does drinking a lot of water make me feel like vomiting and causes me to feel bloated?Community AnswerThis is because you are likely putting too much water at once into your body. Normally your stomach muscle is relaxed, but a lot of food or water being consumed in a short time causes it to have to stretch, resulting in bloating. If the volume of water you are drinking makes you feel like vomiting, it is because your body knows that too much water is coming in and wants to get it out early, as excess water can weaken muscles and nerves. The first place water is absorbed into your body is the stomach, so that's why it can be sensitive to too much water being ingested.
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QuestionDoes drinking water actually help produce clearer, even-toned skin?Community AnswerYes! Drinking water, even for just a week or so, will even out your skin and make it more clear and healthy. It will also make your skin brighter and reduce breakouts.
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Tips
- Avoid chugging water or taking big gulps as this is more likely to leave you feeling bloated. Take small sips instead. [14] X Research sourceThanks
- Adding lemon to your water is a great way to improve the flavor—it's really low sugar and gives your drink a nice burst of vitamin C. [15] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to sourceThanks
- Drink a little water every morning before you brush your teeth for a refreshing start to your day.Thanks
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Warnings
- Increasing your water or fluid intake in the late evening may cause you to have to get up in the middle of the night to go to the bathroom. To avoid this, you may want to limit your beverage intake after dinner.Thanks
- Drinking too much water is rare but can cause hyponatremia, an electrolyte imbalance, which can have serious negative health consequences, including death. [16] X Research source To avoid this, let your thirst be your guide. Consume water when you're thirsty and from a variety of food and beverage sources. Follow the recommendations of a health professional for health conditions or intense physical activity.Thanks
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References
- ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
- ↑ https://www.sciencedirect.com/science/article/abs/pii/S0031938403002129
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://www.self.com/story/how-to-drink-more-water
- ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
- ↑ https://www.prevention.com/food-nutrition/g20433015/hacks-to-drink-more-water/
- ↑ https://www.self.com/story/how-to-drink-more-water
- ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
- ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
- ↑ https://www.prevention.com/food-nutrition/g20433015/hacks-to-drink-more-water/
- ↑ https://www.prevention.com/food-nutrition/g20433015/hacks-to-drink-more-water/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://www.prevention.com/food-nutrition/g20433015/hacks-to-drink-more-water/
- ↑ https://health.clevelandclinic.org/7-reasons-to-start-your-day-with-lemon-water-infographic/
- ↑ http://www.scientificamerican.com/article.cfm?id=strange-but-true-drinking-too-much-water-can-kill
About This Article
Article Summary
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The easiest way to drink more water every day is to buy and carry a reusable bottle, so you’ll have water wherever you go! You can also drink more by adding a glass of water before, during, or after meals. Additionally, consider adding lemon or lime to your water or having some carbonated water rather than tap water, since variety can make it easier to drink more. Also, try to replace at least some of the soda, juice, or alcohol you may be drinking regularly with water to increase the amount of water you’re drinking. To learn how to drink more every day by playing water drinking games, keep reading!
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Reader Success Stories
- "What helped me the most from this article was the part where they talked about drinking water before, during, and after meals, because I have a habit of sometimes not getting enough water in me during the day." ..." more
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"What helped me the most from this article was the part where they talked about drinking water before, during, and after meals, because I have a habit of sometimes not getting enough water in me during the day."
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"It's a very helpful article. It helped me to reduce my weight and relieve indigestion. There were so much other useful things in this article. Thanks to all authors who have made this."
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"What helped most in this article is the tip that we should drink only when we are thirsty and not force ourselves to drink 8 glasses! Also, that too much water can be fatal."
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"I drank a lot of water and then my skin got clear and I lost a lot of weight! Drinking more water can make you healthier and happier, especially if you add flavor!"
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"These tips helped me to be motivated to take care of my health, especially the tips about doing it over the span of the day."
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