How to Drink More Water
We all know how important staying hydrated is, and the best way to do that is to ensure you’re drinking enough water. Unfortunately, many people fall short of water intake recommendations, and some are even clueless about how much water they need.
In fact, the CBC determined that Canadians simply do not drink enough water, which is likely directly correlated with the obesity epidemic. Learning this, many people might wonder how to drink more water.
The first step is determining how much water you need, then moving on to setting daily goals. However, setting goals is only half the battle—to get the benefits, you actually need to hit those goals.
Read on for eight tips on how to drink more water without much effort so you can focus on staying hydrated and feeling your best!
How Much Water Do You Need?
First things first, when we talk about how to drink more water, we’ve got to wrap our heads around how much water we really need. You might be familiar with the eight glasses per day rule.
It turns out that the typical eight glasses of water a day thing doesn’t have much basis. This is because scientists don’t actually know how to calculate the number of ounces each individual needs specifically.
In addition to the eight glasses rule, another popular method is to take your weight in pounds and divide it by two. After you get that number, drink that many ounces of water. For example, someone who weighs 150 pounds can take half of 150 (75) and aim to drink 75 ounces each day.
For other people, it’s easier and more beneficial to aim for a gallon each day. While a gallon might seem extreme if you’ve never tried before, trust us, once you adjust, you will notice a big difference in more ways than one.
So, now that we’ve decided that it’s easiest to strive for one gallon, you might be wondering how to drink more water and meet that goal!
1. Get Motivated by Learning the Benefits of Staying Hydrated
When it comes to knowledge, more is more! One great way to approach the how to drink more water question is to become educated in all the ways staying hydrated can benefit you.
Leaving alone the benefits that well-hydrated people swear by but that science cannot prove (like clearer skin), there are still many health benefits that are actually backed by science.
Some of those benefits are:
- Better physical performance. Even slight dehydration (2% reduction in water content) can reduce your physical performance.
- More energy. That same reduction in hydration also significantly impacts your energy levels and brain function.
- Staying hydrated is proven to help prevent and treat headaches.
- Staying hydrated keeps you regular and relieves constipation.
- Maintaining hydration is also correlated with more weight loss. This is due to boosting metabolism function and making you feel fuller.
If you weren’t motivated to drink more water before, you probably are now! Now onto the bigger question—how to drink more water.
2. Set a Goal for Staying Hydrated
Whether you’re aiming for our recommended gallon a day or not, it’s important to set a clear goal for the day but also break it down.
Not only should you set a daily goal, but we also suggest you consider milestone goals throughout the day. For example, if your water bottle holds 32 ounces, aim to drink at least two bottles by lunchtime. Setting milestone goals will help avoid chugging before bedtime and inevitably having a poor night’s rest because you’ll be up multiple times to relieve yourself!
3. Start the Day with Drinking Water
An easy way to start each day on the right foot is to commit to drinking eight to sixteen ounces of water every morning. Meaning chug some water before your first beloved cup of coffee.
It’s likely that if you drink a hot beverage in the morning, you sip on it and savor it over the course of an hour. It’s also unlikely that you’re alternating sips of your hot tea or coffee with sips of water. If this is true, it’s totally possible to hit 9 a.m. without having consumed any water.
So, instead, drink water before you have your morning beverage.
4. Get a Fun Water Bottle
If you’re new to drinking adequate amounts of water, a fun reusable water bottle will be a total game-changer. Not only are single-use plastic water bottles wildly wasteful, but they’re also extremely harmful to us and the planet.
You might find that a thirty-two-ounce water bottle is perfect for you, or four trips to the water cooler might be too much. In that case, opt for a bigger water bottle—you easily can find a sixty-four ounce or even a gallon-sized water bottle in stores and online.
5. Fill Up that Water Bottle Immediately
If you’re committing to chugging some water first thing in the morning, you’re probably filling your reusable water bottle up first thing, too. So, the next tip we’ve got for you is to keep it full.
The minute you finish your water bottle, you should be headed towards the fountain to fill it up. If you always have water at your fingertips, you’re much more likely to keep sippin’.
6. Prioritize Staying Hydrated with Water
It probably goes without saying, but if you’re considering how to drink more water, it’s time to ditch all other drinks. Juices and sodas have no place here.
While it’s true that virtually all the beverages you drink help you with staying hydrated, if you’re chugging sodas and juices instead of water, you’re probably going to start gaining weight. Plus, all of the sugar is terrible for your teeth.
If you’re a soda or juice drinker and can’t imagine ditching them completely, shift your mindset. Instead of thinking you don’t enjoy drinking water and you need the flavours, start thinking about sodas or juices as a treat.
Surely you don’t have treats several times in a day, so limit to one or none when it comes to your favourite calorie-rich, sugar-loaded beverages.
7. Flavour Your Water with Fruit
If your palate is used to the high satiety of juices and sodas, it can be beneficial to start with flavoured water. Drink enhancers like Mio can make your water taste like juice without the added sugar.
However, don’t replace one highly satiated drink for another. Instead, gradually reduce the amount of flavour you’re adding until your palate is used to no flavour or light flavour.
Don’t be afraid to experiment with lemons and other fruits to add a hint of natural flavour to keep things interesting while you’re finding methods for how to drink more water that best suit you.
8. Ensure You Are Staying Hydrated Before, During, and After a Workout
The most important thing, and a great way to increase your water consumption, is to ensure you’re properly hydrated before, during, and after physical activities.
A general rule of thumb is that if you’re waiting until you’re thirsty to drink, you’re already dehydrated. Drink plenty of water before you begin exercising, and keep a full bottle with you throughout the workout.
After you’re done, you should rehydrate. If you happen to take a before and after weight measurement, you should replenish any water weight you lost during your workout.
Staying hydrated should be one of your top health and fitness goals. Whether you’re trying to lose weight or maintain your current physique, drinking more water can help.
You benefit in many other ways from staying hydrated, and it’s absolutely vital to your body. Now that you’ve learned how to drink more water, it’s time to put it into practice!