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We need water to regulate body temperature, lubricate our joints, protect our brains, and do countless other tasks, including protecting teeth and gums by washing away cavity-causing bacteria. However, many people struggle to drink enough water throughout the day.
How to Get More Water
Whether you’re too busy to remember or simply don’t enjoy the taste of plain water, there are plenty of simple strategies you can use to increase your daily water intake.
Carry a Reusable Water Bottle
One of the simplest ways to drink more water is to always have it on hand. Invest in a high-quality, reusable water bottle that you can easily carry with you throughout the day. Keep it filled and within reach, whether you’re at work, running errands, or relaxing at home. Having water readily available will make it easier to sip consistently and meet your daily hydration goals.
Set Reminders on Your Phone
In today’s busy world, it’s easy to forget to drink water regularly. To help you stay on track, set reminders on your phone or smartwatch to prompt you to drink water at specific intervals throughout the day. You can also use apps designed to help you track your water intake and send reminders when it’s time to take a sip.
Add Flavor or Bubbles
If you find plain water unappealing, try adding natural flavors to make it more enjoyable. Some tasty options include:
- Sliced fruit like lemon, lime, or strawberries
- Cucumber slices and fresh mint leaves
- Crushed berries or citrus fruits
- Herbal tea bags steeped in cold water
Experimenting with different flavor combinations can help you discover new ways to enjoy water and stay hydrated. Or try a water carbonation machine to make your water a little more exciting.
Get Water From Foods
In addition to drinking water, you can also boost your hydration by consuming foods with high water content. Some excellent options include:
- Watermelon, cantaloupe, strawberries, and honeydew
- Cucumbers, celery, and zucchini
- Tomatoes and bell peppers
- Leafy greens like lettuce and spinach
Incorporating these water-rich foods into your meals and snacks can help you stay hydrated while also providing essential nutrients.
Drink a Glass of Water Before Each Meal
One simple habit that can help you increase your water intake is to drink a full glass of water before each meal. Not only will this contribute to your daily hydration goals, but it can also help you feel more satisfied and eat less during meals, promoting better overall health and weight management.
Use a Straw
Believe it or not, simply using a straw can actually help you drink more water. Many people find that they consume liquids more quickly and easily when using a straw, which can lead to increased water intake over time. Try a reusable straw made from glass, stainless steel, or silicone to enjoy this benefit while also reducing your environmental impact. If you don’t like using a straw, try a fancy glass to elevate your water.
Make it a Social Activity
Finally, try making water consumption a social activity. Encourage your family, friends, or coworkers to join you in your efforts to stay hydrated. You can even turn it into a friendly competition, challenging each other to meet daily water intake goals. By making hydration a shared goal, you’ll be more likely to stay motivated and consistent in your efforts.
How Much Water Do You Need?
So, how much should you be drinking for optimal health? This is a trickier question than you might think. There are many ways to hit our water intake goals, as water can be present in the foods we eat in addition to beverages.
A good rule of thumb is to aim for 6-8 cups per day, depending on your size. Keep your daily activities in mind, too. If you’re exercising or doing any strenuous work, staying hydrated beforehand can ensure you feel good during and after your workout. The same goes if you are in a warmer climate. Your body may need more water than you would in a temperate zone.
Have any great tips of your own for how you were able to increase your water intake? Let us know at your next checkup. We’d love to share your success story with other patients!
