We all know that staying hydrated is essential for our health and wellbeing. Water makes up about 60% of the human body and plays a crucial role in nearly every bodily function, from regulating temperature to supporting brain function. Yet despite its importance, many of us struggle to drink enough water throughout the day.
If you're among the many people who find it challenging to meet their daily hydration goals, you're not alone. The good news is that with a few simple strategies, you can easily increase your water intake without much effort. Here are seven practical hydration hacks that can help you drink more water each day.
Why Proper Hydration Matters
Before we dive into the hacks, let's briefly explore why staying well-hydrated is so important:
- Physical Performance: Even mild dehydration can impair physical performance, reducing endurance and increasing fatigue.
- Brain Function: Studies show that mild dehydration (1-2% of body weight) can impair cognitive performance, affecting mood, concentration, memory, and headache frequency.
- Energy Levels: Water helps transport nutrients to cells and remove waste products, boosting energy levels and reducing fatigue.
- Digestive Health: Adequate hydration helps prevent constipation and supports digestive function.
- Skin Health: Proper hydration can improve skin complexion and elasticity.
- Weight Management: Drinking water before meals can help reduce calorie intake by creating a sense of fullness.
The NHS recommends adults drink 6-8 glasses of fluid per day, which is about 1.5-2 litres. However, individual needs vary based on factors like activity level, climate, and overall health.
"Water is the driving force of all nature. Don't underestimate its power in supporting your health." - Leonardo da Vinci (adapted)
7 Easy Ways to Drink More Water Daily
1. Start Your Day with Water
After 7-8 hours of sleep, your body is naturally dehydrated. Make it a habit to drink a full glass of water first thing in the morning, even before your morning tea or coffee. This simple practice can jumpstart your metabolism, rehydrate your body, and set a positive tone for hydration throughout the day.
Pro Tip: Place a glass of water on your bedside table before going to sleep. This visual reminder will make it easier to drink water immediately upon waking.
2. Make Water More Interesting with Natural Flavours
One of the most common reasons people don't drink enough water is that they find it boring. If plain water doesn't excite your taste buds, try infusing it with natural flavours:
- Add slices of citrus fruits like lemon, lime, or orange
- Infuse with berries like strawberries or raspberries
- Add cucumber slices for a refreshing twist
- Include herbs like mint, basil, or rosemary
- Try a combination of fruits and herbs for more complex flavours
Pro Tip: Invest in a water bottle with a built-in infuser compartment. This makes it easy to add and replace fruits and herbs as needed.
3. Use a Marked Water Bottle
Visual cues can be incredibly effective for building new habits. A water bottle with time markings or volume measurements can help you track your water intake throughout the day. These bottles typically have marks indicating how much water you should have consumed by certain times of the day.
If you don't have a marked bottle, you can create your own by using a permanent marker or adding tape markers to your favorite reusable bottle.
Pro Tip: Set specific hydration goals for different parts of your day, such as drinking 500ml before lunch and another 500ml before dinner.
4. Set Reminders on Your Phone
In our busy lives, it's easy to forget to drink water regularly. Technology can help! Set recurring reminders on your phone to prompt you to take water breaks throughout the day.
There are also numerous hydration apps available that can track your water intake, send reminders, and even gamify the experience to make staying hydrated more fun.
Pro Tip: Schedule reminders to coincide with regular activities in your day, such as after meetings, commuting, or before meals.
5. Use the "One-for-One" Rule When Drinking Other Beverages
While water is the ideal hydration choice, many of us enjoy coffee, tea, or even the occasional fizzy drink or alcohol. Use the "one-for-one" rule: for every non-water beverage you consume, drink one glass of water.
This approach helps offset the potential dehydrating effects of caffeine and alcohol while naturally increasing your water intake.
Pro Tip: Keep a glass of water alongside your coffee or tea during the day, and alternate sips between the two beverages.
6. Create Hydration Triggers Linked to Daily Activities
Habit stacking is a powerful technique where you link a new habit (drinking water) to an existing one. Create hydration triggers by associating drinking water with routine activities:
- Drink a glass of water after brushing your teeth
- Take a few sips before checking your phone
- Have water before and after each meal
- Drink water every time you return to your desk
- Take a water break whenever you stand up from your chair
Pro Tip: Place visual reminders (like a water bottle or glass) near the locations where these trigger activities occur.
7. Make Water Conveniently Available
The easier it is to access water, the more likely you are to drink it. Make water readily available wherever you spend time:
- Keep water bottles in multiple locations: your desk, car, gym bag, and bedside table
- Have a water dispenser or filter jug in your kitchen for easy refills
- When working or studying, fill a large water bottle or jug at the beginning of the session
- Use a water delivery service like PureFlow to ensure you always have quality water available at home or office
Pro Tip: Invest in water bottles or containers that you enjoy using. An attractive or convenient water bottle can serve as both a reminder and a motivation to stay hydrated.
Bonus Tip: Eat Your Water
Did you know that about 20% of our daily water intake comes from food? Many fruits and vegetables have high water content and can contribute significantly to your hydration status. Include these hydrating foods in your diet:
- Cucumber (96% water)
- Lettuce (96% water)
- Watermelon (92% water)
- Strawberries (91% water)
- Cantaloupe (90% water)
- Oranges (88% water)
- Zucchini (95% water)
How to Know If You're Well-Hydrated
One of the simplest ways to monitor your hydration status is to check the color of your urine. Well-hydrated individuals typically have pale yellow urine. Dark yellow or amber colored urine often indicates dehydration.
Other signs of good hydration include:
- Regular trips to the bathroom (approximately every 2-4 hours)
- Adequate saliva production (not feeling thirsty or having a dry mouth)
- Minimal headaches
- Regular bowel movements
- Good energy levels
PureFlow: Making Hydration Easier
At PureFlow, we understand the importance of staying properly hydrated with quality water. Our water delivery service ensures you always have fresh, pure water available at home or in the office. With regular deliveries of our premium spring, mineral, or purified water options, maintaining optimal hydration becomes effortless.
Our convenient subscription plans mean you'll never run out of water again, removing one more barrier to proper hydration. Choose from our range of bottle sizes to suit your household or workplace needs.
Conclusion
Drinking enough water doesn't have to be a chore. By implementing these seven simple hydration hacks, you can easily increase your daily water intake and enjoy the numerous health benefits that come with proper hydration.
Remember, building new habits takes time. Start with one or two of these strategies, and gradually incorporate more as they become part of your routine. Your body will thank you for it with improved energy, better focus, and enhanced overall wellbeing.
Stay hydrated, stay healthy!