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Water is essential for life, fighting dehydration and helping our bodies flush out toxins and improve bodily functions. For years, researchers and health experts have recommended drinking eight 8-oz glasses (about 2.5 liters) of water everyday to maintain health. While the number isn't exactly a strict prescription [1] X Research source , there are certain advantages to drinking more water every day. Some research even suggests that increasing your daily water consumption can actually help you live longer. [2] X Research source Finding ways to drink more water can help you feel healthier and more hydrated everyday.
Steps
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Measure out how much water you'll need each day. 2 liters (0.5 US gal) is about 8 glasses of water. Having a container that size may help you remember to drink enough water every day.- If you have an empty 2-liter soda bottle, fill it with water and put it in your fridge. Drink the entire bottle of water over the course of the day.
- If you are not drinking the entire bottle of water each day, you may not be getting enough water.
EXPERT TIPRegistered DietitianClaudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.Did You Know? The amount of water varies based on height, weight, activity levels, and other factors. To accurately know if you're getting enough water, check to see if your urine is clear or a very pale yellow. If it is, then you're hydrating properly!
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Make it a habit. Train yourself to drink a glass of water every morning when you first wake up, a glass when you get home from work or school, and a glass every evening right before bed. That's three of your eight recommended daily glasses. You can make a daily water chart to help you get started, and after a while, the practice will feel like second nature.- Drinking water in the morning also helps jump-start your metabolism, and is a refreshing way to wake up every day. [3] X Research source
- There are also water bottles on the market with counting systems worked into their design. For instance, some bottles have a little dial that is turned each time 8 oz is drank. This encourages more water consumption.
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Drink water when you're distracted. Another habit to cultivate is sipping a glass of water while you're doing other work, whether on the computer or watching TV. [4] X Research source -
Download an app. There are many apps available for your smartphone that can help you keep track of how much water you've drunk, or give you reminders to drink more. Many are free, but if you pay for one, you might be more motivated to use it on a daily basis. [5] X Research source -
Buy a water bottle you'll love. Carry your bottle everywhere you go. Not only will it reduce the number of disposable water bottles you go through, it may also motivate you to use your new bottle.- Remember to use a water bottle that not only looks nice, feels nice and keeps your water cold, but also one that is BPA free and easily washable.
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Know your environment and your activity levels. Health professionals will often advise you to drink more water than usual (which can mean more than 8 glasses a day), depending on environmental factors. If you live in a hot, dry climate, you'll probably need to drink more water than someone who lives in an arctic climate. And if you're exercising, you'll need even more water to stay hydrated.- Don't wait until you're thirsty to drink water, especially if you're engaging in physical activity and/or if the weather is hot. By the time you feel thirsty, your body is already dehydrated. [6] X Trustworthy Source US National Park Service Agency responsible for the maintenance and promotion of national parks and monuments Go to source
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If you feel hungry, drink water first. This will make you fuller before you eat, and may even stave off cravings, as thirst is often mistaken for hunger. [7] X Research source
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Drink carbonated water. The bubbles give ordinary water an extra sparkle, and if you drink flavored seltzer, you may even be able to trick your brain into thinking it's soda. [8] X Research source -
Freeze your water the night before. As the ice melts you can sip on an ice-cold bottle of water all day. [9] X Research source -
Add fruit. Slicing up citrus, berries, or even cucumbers into your water will give it a zesty, fresh taste that will keep you coming back for more. -
Make flavored ice cubes. You can freeze just about any juice, mashed up fruit, or even coffee or flavored tea in an ice cube tray. When they're ready, pop out a few cubes and add them to your water bottle. [10] X Research source
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Expert Q&A
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QuestionHow many liters are in 8 glasses?Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.8 glasses are equal to 64 ounces, which is a little less than 2 liters of water. So, aim to drink around 2 liters of water per day.
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QuestionDo you really need to drink eight glasses of water a day?Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.It depends on your size - if you are a very small/petite person, this may be more than you need. If you are larger, you may need more than this.
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QuestionHow much water should you drink per day?Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.Fluid guidelines are based on how many calories you consume. Generally, 1 milliliter per calorie will give you a daily total.
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Tips
- Use a reusable water bottle. It's eco-friendly, cheaper, and much more stylish than a simple plastic water bottle!Thanks
- Always have water on hand. Keep bottles of water in the car for unexpected traffic or even worse, being stuck with car trouble!Thanks
- Keep water chilled. You will be more likely to drink water if it isn't warm, especially during hot weather.Thanks
Tips from our Readers
The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
- Avoid sugar drinks. Drinking one will make you want to drink more, and too much sugar may cause dehydration.
- Sip water right after waking up. This can help you feel refreshed and give a good start to your day.
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Things You'll Need
- 2 liter (0.5 US gal) water bottle
- Reusable water bottle
References
- ↑ http://fivethirtyeight.com/features/you-dont-need-8-glasses-of-water-a-day/
- ↑ http://aje.oxfordjournals.org/content/155/9/827.long
- ↑ http://timesofindia.indiatimes.com/life-style/health-fitness/diet/Ways-to-drink-more-water/articleshow/21760913.cms
- ↑ https://www.weekand.com/healthy-living/article/drinking-water-before-bed-lose-weight-18008477.php
- ↑ http://www.huffingtonpost.ca/2015/05/22/drink-more-water_n_7421876.html
- ↑ http://www.nps.gov/grca/planyourvisit/hiking-faq.htm#CP_JUMP_100064
- ↑ https://health.usnews.com/health-news/diet-fitness/diet/articles/2010/11/24/does-drinking-water-before-meals-help-you-lose-weight
- ↑ https://health.usnews.com/wellness/articles/how-to-stay-hydrated
- ↑ http://www.fitnessmagazine.com/recipes/drink/hydration-tips/
About This Article
Article Summary
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If you're struggling to get your eight glasses of water a day, it can help to go ahead and measure out the full amount in the morning and keep it in a separate container. That way, you always know how much you've had and how much more you need to drink. You can also download an app to help you keep track of how much water you've had throughout the day. To make water more appealing to you, try adding fresh fruit or flavored ice cubes to it. Also, drinking carbonated water instead of plain water might make things a little more interesting! For other handy tips that can help you consume more water, read on!
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