Staying hydrated is an important health goal to have. Per the National Academy of Medicine, if you’re a woman, you should aim to drink 90 ounces of fluid per day, including fluid from water, foods and other beverages. If you’re a man, you should aim to drink 125 ounces of fluid. Try these 10 strategies to increase your water intake.
1. Set reminders
According to Healthline contributor SaVanna Shoemaker, MS, RDN, LD, set an alarm on your smartwatch or smartphone to drink water. Set it for every 30 minutes or every hour, depending on your preference. This will help your body stay hydrated no matter what projects and tasks demand your focus.
2. Invest in a reusable water bottle
Keep a reusable water bottle with you throughout the day, as Shoemaker recommends. That way, you can refill it and use it no matter where your work or errands take you. It’s also a more eco-friendly alternative to single-use plastic water bottles.
3. Choose water-rich snacks
When staving off hunger, go with snacks that have high water content. Eat This, Not That contributor Brittany Anas recommends watermelon, strawberries, eggplant, celery, carrots, cauliflower, peaches and kiwis.
4. Add some sparkle
Insider’s Sophia Mitrokostas suggests swapping out flat water with sparkling water. Try a canned variety from the grocery store or make your own at home by investing in a soda machine to carbonate tap water.
5. Experiment with infusions
Muddled herbs aren’t just for mixed drinks. Add some subtle flavors to your water by infusing it with herbs like basil or mint, as Mitrokostas shares. Check out these easy recipes for inspiration.
6. Begin and end the day with a glass of water
Another simple way to increase your fluid intake is to drink water as soon as you wake up in the morning and before you go to sleep at night. Per Shoemaker, drinking cold water in the morning can increase alertness and help you feel more awake. Hydrating before bed can minimize the chance that you’ll wake up with a dry mouth.
7. Purchase a water filter
Maybe you struggle to drink more water during the day simply because the water in your area tastes funny. Mitrokostas advises getting a water filter pitcher or filter that can filter out perfluorinated chemicals (PFCs), as well as lead and arsenic. This, in turn, can improve the purity and taste of your drinking water.
8. Play a drinking game
Make increasing your H2O intake more fun with a game, as Mitrokostas shares. Drink water when certain things happen in your day like if you hear a favorite song, grab a snack or are working on a specific routine task.
9. Use your water bottle like a clock
Turn a transparent water bottle into a clock, to help you stay on top of your hydration goals. Mitrokostas recommends using a permanent marker to draw lines on the bottle that corresponds to different times throughout the day.
10. Download a water-tracking app
Bustle’s James Hale recommends using a water-tracking app like Plant Nanny and My Water Balance. Plant Nanny gives you an incentive to meet your H2O quota for the day. If you drink enough, your virtual plants will thrive; if you don’t, they’ll die. My Water Balance tracks what percentage of your daily intake you have met during the day so you know when (and if) you’ve reached your goal. It also lets you track drinks other than water, such as tea, coffee or juice.
With a little planning and the right tools, it’s easy to increase your water intake so you can reap the health rewards of getting enough H2O.