You already know water is good and important for you.
We're not here to convince you of the health benefits, but we would like to help you learn how to drink more water.
Studies show that nearly 80% of working people (80% of women and 73% of men) don't drink enough water each day. (1)
If you can't stand the taste of water, or if drinking water feels more like a chore than a normal part of your day, try these tips to squeeze in more H2O.
How to Drink More Water and Not Hate It in 14 Easy Ways
Are you jealous of people who drink a lot of water? Why is it so easy for them and such a challenge for you?
Low energy, mild headaches, irritability – sound familiar?
Like anything else, drinking water is a habit. For people who slug down enough water each day, it's more of a compulsive behavior than something they actively think about.
You can get there too! Just follow these tips on how to drink more water to start building it into a daily habit.
1. Set Goals to Boost Your Daily Water Intake
Everyone is different but on average, it takes 66 days to form a new habit. (4)
Commit to swapping out one soda for water each day or drinking a full bottle of water before work.
Set small goals and work up from there.
2. Get a Bigger and Better Reusable Water Bottle
Those little 16 oz water bottles are annoying. It feels like you're always trying to conserve what's left.
Instead, grab a 32 oz bottle. It's big enough to fit half of your recommended daily water intake yet still small enough to carry around with you throughout the day.
Make sure the water bottle lists the amount on the side so you can track how much you drink.
3. Get a Bigger Water Pitcher
Let's be honest, you really can't trust the tap water in most parts of the United States. (5)
A large pitcher with a water filter can help remind you to drink more water because it's always there when you open the fridge.
Plus, if you prefer to drink water cold, it's always ready to go!
4. Keep Your Water Bottle Full
Don't fill your big bottle in 8 oz shots – keep it full.
Fill it up in the morning, finish it, and refill it again.
5. Fill it with Fruit and Herbs
If you don't like the taste of water, add some flavor!
Pomegranate, grapefruit, lemon, cucumber, mint, basil, raspberry – these can help improve the taste without adding too much sugar.
6. Chug Water While You Wait for Your Cup of Coffee
Coffee is awesome but it's not hydrating.
Your body and mind need water first thing in the morning. (6)
While your coffee brews, fill an 8-ounce glass of water and drink up!
7. Eat More Water-Rich Foods
Plenty of healthy foods boast high-water content. (7)
That's often why many fruits and veggies are so expensive.
Watermelon, zucchini, celery, pineapple, cantaloupe, lettuce, tomato – boost your water consumption with healthy foods.
As a bonus, eating water-rich foods can also keep you full and support weight loss.
8. Drink a Full 8-Ounce Glass with Every Vitamin or Supplement
Drinking enough water helps you hydrate while helping your body break down and absorb vitamins, supplements, or medications.
9. Use a Water-Tracker App
If you need a little aid staying on-track, get an app to support your water drinking goals. (8)
It will remind you when it's time to drink water and give you little boosts of support throughout the day.
10. Drink More Tea or Sparkling Water (Sans Sugar)
Maybe you've seen the meme that coffee is just hot bean water?
Well, tea is basically just hot leaf water (with some great antioxidants and caffeine).
Meanwhile, sparkling water is just water with carbonation.
The good news is that both are close enough to plain water that they can help you drink enough water each day. (9)
Just stay away from the sugary varieties. Brew yourself some tea every afternoon and keep some sugar-free sparkling water in the fridge!
11. Add Lots of Ice Cubes to Your Drinks
Now, this won't work if you gulp down your ice coffee and tea before the ice melts.
However, adding ice to your drink is a sneaky way to increase your water intake without thinking too much about it.
12. Get Some Fun Reusable Straws or Glasses
When you think of "glasses of water," classy wine glasses and silly straws probably don't come to mind -- but maybe they should!
Research shows that people who drink water in unconventional ways like from a spoon or martini glass tend to consume more water. (10)
13. Associate Drinking Water with Certain Activities in Your Daily Routine
Cooking a meal? Drink an 8-ounce glass of water.
Walking out the door? Drink an 8-ounce glass of water.
Just finished the workday? Drink an 8-ounce glass of water.
Associating drinking water with different activities in your daily routine is a simple way to hydrate and build a healthy habit.
14. Splurge on a Smart Water Bottle
They're expensive but smart water bottles are fun.
They track the amount of water you drink and automatically track it to an app.
How to Drink More Water: The Bottom Line
Even a 1% increase in dehydration can have a noticeable effect on your mood, energy, digestion, and overall wellness.
After increasing your water intake for a week, take some notes and jot down how you feel.
Have you noticed less constipation, headaches, and fatigue?
Recording your health improvement will make you want to keep up the results and help you stay on track.
Once you learn how to drink more water for a few weeks, it will become second nature!