How to Drink More Water

Keeping hydrated and drinking enough water can be simple. 35 ways below including how much we need, when to water to drink more water and things to do to drink more water. More in the further exploration sections.

How Much Water Do You Need

1. Understand How Much You Need:
   • The UK NHS advises 6 – 8 cups or glasses of fluids per day (link here)
   • The US points to The National Academies of Science, Engineering and Medicine which states, “3.7 liters for adult men and 2.7 liters for adult women per day covers the expected needs of healthy, sedentary people in temperate climates.” (link here)
   • Health Link British Columbia (Canada) states “A common recommendation is to drink six or eight 250 mL (8 fl oz) glasses of water or other fluid every day. But some adults may need more or less, depending on how healthy they are, how much they exercise, and how hot and dry the climate is.” (link here)
   •  Health Direct Australia advises, “As a general rule, men need about 10 cups of fluids every day and women need about 8 cups (add another cup a day if you are pregnant or breastfeeding). Babies need 0.7 to 0.8 litres of fluid a day from breast milk or formula, while children need between 4 cups (for 1-year-olds) and 6 to 8 cups a day (for teenagers). In Australia, 1 cup is equivalent to 250ml.” (link here)

When To Drink Water to Drink More Water

1. Have a Glass with Every Meal: Simple. Eating? Have a glass of water with your meal.
2. Take a Glass to Bed: Drink it before you go to sleep and/or when you wake up in the morning. Drinking water before sleep can lead to needing to get up to use the bathroom in the middle of night so bear that in mind,
3. Drink Water in Between Other Drinks: Particularly alcohol (to keep you hydrated). Can also be done with other drinks, e.g. sodas and tea or coffee
4. Drink Water While Making Tea or Coffee: When you put the kettle have a drink of water while you’re waiting for it boil.
5. Drink Water During Workouts: Take a water bottle and re-hydrate as you exercise.
6. Drink regularly Throughout the Day: Don’t try to drink all of your daily intake in one go. It may make it unpleasant and feel like more of a chore. Keep water nearby and take sips throughout the day.
7. Build it Into Daily Routines: Whether it’s after every time you go to the bathroom or just before you leave the house, include drinking water as part of your daily routine.

Things to do to Drink More Water

1. Drink Through a Straw: It makes you take more in, is more accessible and more fun!
2. Use a Measured Water Bottle or Glass: So you can physically see how much you are drinking. 
3. Use a Measured Water Bottle or Glass: So you can physically see how much you are taking in. 
4. Get a Digital Waterbottle: Yes, they exist and can track your water consumption. Try this one here that glows when it is time to drink (this is an affiliate link)
5. Dilute with Squash or Cordial: Add a bit of taste. Just take note of the sugar content you are adding.
6. Water Reminder Apps: An app like “Water Reminder – Drink Water” can help with keeping you on track to drink you daily amount.
7. Or Just Set A Reminder: Smartphones or just an old school alarm will help.
8. Use a Jug: Have a large jug filled with water ready for whenever you need a glass.
9. Chill Water: Keep a jug in the fridge so it’s cool and refreshing.
10. Get a Cool Waterbottle: One that you will want to take everywhere with you.
11. Carry a Water Bottle With You: Simple, just having a water bottle with you vastly increases your chances of upping your water intake.
12. Mark The Water Bottle: To show where you should be at any given time of the day.
13. Put Rubber Bands Around the Bottle: And remove one every time you’ve drunk a bottle.
14. Add Ice to Drinks: Ice = Water. Adding ice will naturally increase your water intake. 
15. Challenge or Wager with Your Friends, Colleagues or Kids: Make it a fun challenge to get your daily amount.
16. Keep a Diary: Keep a water diary to track your intake and…
17. Set Goals:  To keep an eye that you are hitting the daily amount you are looking and… 
18. Reward Yourself: When you hit your goals
19. Keep Water in Your Car: Pro-actively keep hydrated and you never know when you may get stuck and need it.
20. Keep Water at Work: Keep hydrated throughout your working day.
21. Refill Your Water Once Done: Keeping a constant supply will mean a continual intake
22. Add a Slice of Fruit: A bit of flavour with a healthy snack.
23. Make Soup: It’s very high in water content.
24. Make Ice Lollies: Frozen water with a flavour. What more could you ask for.
25. Eat Spicy or Salty Foods (and Have a Glass of Water Nearby): You’ll want to reach for that water.
26. Get a Water Filter: Some people prefer the taste of filtered water. Give it a try.
27. Eat Food High in Water Content: Many fruits and vegetables have high water content (e.g. cucumber or celery).
28. Try Fruit Teas: High in water and tasty.
29. Replace Other Drinks with Water: Whether it be soda, tea, coffee or alcohol, try replacing them water.