No matter how many times we hear that water is good for the human body, which is made up of 55-75% of the stuff, so many of us find it hard to drink an adequate amount every day. It’s not that we don’t want to; we just find it so challenging, more than it needs to be. If you are among those who struggle staying sufficiently hydrated, keep reading this post and get my 13 Easy Tricks to Drink More Water Daily, plus my Free Printable Water Tracker to help you stay the course.
HOW MUCH WATER DO WE NEED EVERY DAY?
Without going into a lengthy debate or case-by-case scenario, let’s simply use the general rule of thumb. As per the Mayo Clinic and other reputable sources, it is safe to say that the following are the recommended daily water amounts for adults living in a temperate climate:
- About 15.5 cups (3.7 liters) a day for men
- About 11.5 cups (2.7 liters) a day for women
Another rule of thumb adopted by some nutritionists is drinking half your body weight in water. So, if I weigh 120 lbs I have to drink at least 60 oz every day. This might be a good starting point and a good reference for some of you.
WHY DO I HAVE TRICKS TO DRINK MORE WATER DAILY?
When I became a Health Coach, I was prepared to encounter all kinds of unhealthy, self-sabotaging behaviors in my clients’ lives. Things I was only too familiar with, like smoking (I’m a former human chimney), couch-potating (if it is a verb, I’ve been guilty of it), and imbalanced eating (I spent years carb-loading at every meal like I was going to run a marathon). The last thing I was expecting was this common denominator across the board: dehydration. Sometimes the amount of daily water would be inadequate, but more often it would be non-existent! The reason would invariably be one of the following:
- I don’t like water
- I forget to drink
- I’m not thirsty
- I drink plenty (just not water)
After doing my creative best to guide my clients and get them to increase their daily water intake, I decided to share some of my most effective tips with you. Here are my 13 favorite water tricks that any of you can implement without too much effort:
1. FLAVOR YOUR WATER.
This has quickly become my top tip and it comes directly from my clients’ most frequent answer to why they don’t drink enough water: “I don’t like it”. Alright then, add healthy natural flavors to your glass. Here are my yummiest low-sugar suggestions:
– Lemon or Lime
– Ginger & Lemon
– Cucumber & Mint (love this combo!)
– Lime & Mint (smash it together as you would for a Mojito)
– Blueberries & Raspberries
– Coconut Water (mix 1/3 pure coconut water with 2/3 regular water)
2. GET A PORTABLE WATER BOTTLE
This is my answer to the “I forget to drink” answer. I get it: if you don’t have the habit of drinking water throughout the day, it’s easy to forget it’s even there. Between the commute to and from work, a busy job, a social life, family… it feels like one more thing you have to keep track of. Make sure it’s always there at your fingertips, and it will be the only reminder you need, like “Hi, it’s me, your water. Now drink me.”
3. GO UP IN SIZE
Size does matter when it comes to the vessel of your drinking water. The larger the glass or bottle you use, the more you’ll end up drinking. It’s a fact. Try it and you’ll see. The regular drinking mug I keep on my desk is 24 oz. Same size as the water bottle I carry around when I’m not at my desk. That’s my magic number: 24.
4. KEEP TRACK WITH A MARKED WATER BOTTLE
Whenever I ask the question “how much water do you drink daily?” most people answer x amount of glasses. That answer contains no valuable information because those glasses could be as big as a beer pint or as small as a tequila shot. When my mother was afflicted by one of her last UTI bouts, she called me alarmed (I had already helped her get rid of years of recurrent UTI through diet and supplements). The first question I asked was if she was drinking enough water. She said, of course, she was! At least 5-6 glasses a day. I started shaking my head because I know my mother’s drinking glass is a 4 oz. tumbler. No wonder her UTI was back. I increased her water intake (in liters, not glasses!), and she was “cured” by the next day. So, do yourself a favor and track your amount in cups, liquid ounces, or liters. Not glasses!
5. USE AN ATTRACTIVE MUG / GLASS / BOTTLE
This is for the inner child in all of us. Just like we might have had a favorite bowl or cup when we were little, having a favorite bottle or mug now as adults may help us get in more water every day. For my stylish female clients, I often suggest going full-on JLo and getting a crystal-studded affair straight out of a Swarovski fantasy. Like this one below:
Are you laughing? Good, but don’t knock it. This might look like a shallow tip, but you know Jennifer Lopez is drinking tons of water every day, so it works for her and it might work for you.
6. FALL IN LOVE WITH HERBAL TEA
Herbal tea is naturally decaffeinated and provides tons of flavor. That means it will not interfere with the hydration process while adding some excitement to your water. I find it especially useful when I don’t have access to fresh produce. You can carry a few individual bags wherever you go for a quick steep. My favorite herbal teas are Mint and Rooibos, but feel free to experiment and explore to find your best options. If you have never had Rooibos, give it a try. I love this organic Rooibos, which is also inexpensive:
7. START THE DAY WITH TWO GLASSES OF WATER
When I say glasses, I mean 8 oz. each. Therefore, aim for 16 oz. before you even have coffee or breakfast. That will get you off to a great start and will help you flush out toxins and move your bowels. I have been doing it for years, working my way up to a 32 oz. Mason Jar. It’s a process, so start with the amount you can manage and build on that. You got this!
8. GET AN APP AND SET REMINDERS
If you are the kind of person who forgets to drink water, this trick is for you. Healthline has a great post with the best water tracking apps of 2020. Their first choice is called Daily Water Tracker Reminder. It’s free with in-app purchases.
9. INVEST IN A GOOD WATER FILTER
A good filter will not just make your water cleaner and eliminate toxins, it will also make it taste better. Many times, we are not wrong when we react badly to the taste of tap water. It’s all the chemicals in it that make it taste funny. I have been using PUR directly mounted on my kitchen faucet, and it works great. It’s also available in a portable form like this pitcher with a filtration system.
10. SNACK ON WATER-RICH FOODS
I love this trick because it doesn’t just supply my body with more water, it also keeps me full and away from unhealthy, fattening snacks. Such a win-win! My favorite options are:
Watermelon is 92% water, so it’s a great option, as well. But it also contains sugar, so don’t overdo it.
11. REWARD YOUR PROGRESS
As you increase your water intake 8 oz. at a time, reward yourself with something you love. It will make you look forward to the next 8 oz.
12. ADD SPARKLING WATER
I use this trick and love it. In my case, it’s a great happy hour cocktail substitute (I pretend it’s a wine spritzer). It also works with a lot of people who are trying to get off their soda habit. It tricks the mind and the palate into believing that you are sipping your favorite (unhealthy) soda beverage. Go for it!
13. ENTER A WATER CHALLENGE
Nothing like accountability when you’re trying to build a new healthy habit. Especially, when it comes from peers who are struggling just like you. No judgment, just support and a pinch of positive competitive spirit. You will feel less alone, plus you will have someone to vent to. You can launch your own challenge online and invite your friends. Get my FREE PRINTABLE WATER TRACKER FOR YOUR 30-DAY WATER CHALLENGE, which you can download by clicking the link below:
You can use this tracker to build on your new and increased daily water intake. Feel free to share it with your dehydrated friends!
13 TRICKS FOR COUNTLESS BENEFITS
In closing, I want to remind you that drinking more water is not just about feeling fuller and having fewer calories. That is only one of the many health benefits you get from it. Among other benefits, drinking more water daily:
- Promotes detoxing
- Promotes healthier, more radiant skin
- Rejuvenates tissues at a cellular level
- Lubricates joints
- Facilitates bowel movements
- Promotes weight loss
- Boosts metabolism
The detoxing part alone can be broken down into so many different functions that are vital to your everyday health (see my mother’s UTI story I mentioned above as an example). As I often say, water is your best free friend. So, go ahead and binge. Bottoms up!
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