Keep a Water Bottle Handy
Having a water bottle nearby is a game changer when it comes to drinking more water every day. Research from the National Institutes of Health reveals that people who keep water bottles within arm’s reach tend to drink 2.5 liters or more throughout their workday. Choosing a bottle that looks and feels right for you can make the habit stick, whether it’s stainless steel, glass, or a colorful BPA-free plastic bottle. Time marker bottles are especially popular now because they show you how much you should have drunk by certain hours. It’s a visual nudge that keeps you on track without much thought. Many workplaces now have filtered water stations, making it easy to refill whenever you need. When your bottle is empty, you’ll naturally get up to refill it, giving you a break from your desk and more steps in your day, too. This small habit pays off in better hydration and more energy, and it truly requires almost no conscious effort once it’s part of your routine.
Flavor Your Water
Plain water can get boring, but adding natural flavors can make it crave-worthy. A study in the Journal of Nutrition showed that people who infused water with fruit or herbs drank more than double their usual amount. Lemon slices, cucumber rounds, fresh mint, and frozen berries are all easy ways to transform your water into something special with zero added sugar. You can even freeze fruit in ice cubes for a pop of color and taste. Some people like to add a splash of 100% fruit juice for extra zing, while others go for ginger or basil for a more sophisticated flavor. Flavored water is especially helpful for people who find regular water bland or have trouble meeting their hydration goals. By prepping a big pitcher of infused water and keeping it in the fridge, you’ll always have something delicious and refreshing ready to drink. This trick turns a chore into a treat, making you reach for water more often without having to think about it.
Set Reminders
In the age of smartphones, setting reminders to drink water is almost effortless. A University of California study found that simply using phone notifications or hydration apps increased participants’ water intake by 30%. These reminders can be as frequent or as gentle as you like, from hourly alerts to simple buzzes during meal times. Many popular apps allow you to log how much water you’ve drunk, turning hydration into a satisfying checklist. Some even use gamification, awarding badges or sending encouraging messages when you reach your goals. This technological nudge is especially useful on busy days when you might forget to drink. You can also use smartwatches or fitness trackers, which often have built-in hydration reminders. By using these digital cues, drinking water becomes just another part of your daily routine, as automatic as checking your texts.
Drink Before Meals
Drinking a glass of water before each meal is surprisingly effective for boosting your daily intake. The American Journal of Clinical Nutrition reports that people who drink water before eating tend to eat less and feel full faster, which can help with weight management too. This simple habit also primes your digestion and ensures you’re not confusing thirst for hunger, a common mistake. Setting out a glass of water before sitting down to a meal makes it easy to remember. Over time, this can become a natural part of your eating routine, just like saying grace or washing your hands. If you eat three meals a day, that’s three extra glasses without any effort. Some people even find that water before meals improves the taste and enjoyment of food. By linking hydration with mealtimes, you’re creating a positive routine that benefits both your health and your eating habits.
Use a Straw
Drinking water through a straw can help you consume more without even noticing. Research published in Appetite found that participants who used straws drank more fluids in less time compared to those who sipped directly. There’s something about sipping through a straw that makes the process smoother and less of a chore, especially for kids or people who find plain water dull. Reusable straws are now widely available, so you can avoid waste while boosting your hydration. Some water bottles even come with built-in straws, making them even more convenient to use. This method is especially helpful for people who tend to take tiny sips or forget to drink regularly. A straw can also make cold water more palatable, encouraging bigger gulps throughout the day. It’s a small change, but one that can lead to a significant increase in your daily water intake.
Hydrating Foods
What you eat can be just as important as what you drink when it comes to staying hydrated. According to the USDA, foods like watermelon, cucumber, strawberries, and oranges are over 90% water, making them excellent for hydration. Adding these foods to your diet can help you reach your daily water goals without extra effort. Salads with lettuce, tomatoes, and celery, or fruit bowls with melons and grapes, are easy ways to pack more water into your meals. Even soups and broths can play a role in keeping you hydrated, especially in colder months. These foods also bring vitamins and minerals that support your overall health. Incorporating hydrating foods is a tasty way to supplement your water intake, especially for those who struggle to drink enough. Over time, you’ll notice it’s easier to stay hydrated, and your skin, mood, and energy will thank you.
Make it a Habit
Building water drinking into your daily routine makes it automatic and effortless. Research from the Journal of Health Psychology shows that habits form best when paired with existing routines, like after brushing your teeth, during coffee breaks, or while commuting. By linking water to these anchor moments, you’ll remember to hydrate without needing willpower. Some people keep a glass by the bed to drink first thing in the morning, while others always have a bottle in their bag or car. The key is consistency—doing it the same way every day until it becomes second nature. This approach takes the guesswork out of hydration and helps you meet your water goals naturally. You can even involve family or coworkers, turning water breaks into a shared activity. Over time, these small habits add up to big changes in your hydration and well-being.
Use a Hydration App
Hydration tracking apps are becoming more popular for good reason. A study in the Journal of Medical Internet Research found that users who tracked their water intake with apps drank 40% more water than those who didn’t. These apps let you set goals based on your weight, activity, and even the weather, making your hydration plan truly personalized. Many apps include reminders, motivational quotes, and progress charts that make tracking enjoyable. Some even let you compete with friends or join challenges, adding a fun social element. By making hydration a game, these apps encourage you to drink more without feeling like a chore. Over time, you’ll become more aware of your habits and naturally start reaching for water more often. Some of the most popular apps are free, making it an easy and accessible tool for anyone.
Drink Water with Snacks
Pairing water with your snacks is a simple way to boost your intake throughout the day. The Harvard T.H. Chan School of Public Health points out that swapping sugary drinks for water during snack time can reduce your daily calorie intake and improve your hydration. Whether you’re reaching for crackers, fruit, or nuts, having a glass of water on the side makes it easy to remember to drink. This habit is especially helpful for people who snack often or eat on the go. Over time, your taste buds may even start to prefer water over soda or juice, especially when you associate it with satisfying snack breaks. Keeping a water bottle or glass near your favorite snacks can serve as a visual reminder to hydrate. Even at work or school, this trick can add several extra cups of water to your daily total without any added effort.
Choose Water-Rich Beverages
Not all drinks are created equal when it comes to hydration. The CDC recommends choosing beverages like herbal teas, sparkling water, or coconut water, which are high in water and low in sugar. Herbal teas offer hydration with the bonus of antioxidants and can be enjoyed hot or cold, making them suitable year-round. Sparkling water is a great alternative for those who crave the fizz of soda without the sugar or caffeine. Coconut water contains natural electrolytes, making it ideal for hydration after physical activity or on hot days. These beverages can help you stay hydrated while adding variety to your routine. Just be mindful to choose drinks with little or no added sugar, as sweetened beverages can actually dehydrate you over time. By mixing up your water choices, you’ll find it easier to drink more and stay on top of your hydration needs.
