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Water is one of the most important parts of our bodies because it powers our cells. It is estimated that 60% of the male body and 55% of the female body is made up of water.¹

Because water is used in so many of the body’s functions, it’s estimated to be healthy that:²

• Men drink 15.5 cups (3.7 liters) of water each day
• Women drink 11.5 cups (2.7 liters) of water each day

However, some people may need more or less water depending on their lifestyle. For example, those who exercise regularly or live in a humid climate will need to drink more water than those who do not.

How to Stay Hydrated

Here’s how you can stay hydrated:

• Drink a glass of water in the morning and before you go to bed. Drinking a glass of water in the morning when you wake up and before you go to bed can be an easy way to drink more water.
• Eat more fruits and veggies. Add more fruits and vegetables to your diet because they are at least 85% water. The fruits and vegetables with the most water content are strawberries, watermelon, grapefruit, celery, tomatoes, broccoli, cantaloupe, and peaches.^3,4
• Add flavor. If you find yourself disliking the taste of water, add flavor to it. Adding a bit of squeezed lemon, kiwi, or other favorite fruit can help flavor your water.
• Create a routine. Make a routine where you drink water. This could be before you eat, after you brush your teeth, or before you exercise.
• Set a goal. If you want to drink more water, you can set a goal for yourself. This could be drinking one more glass of water every day or drinking a certain number of ounces.
• Carry a water bottle with you. Another way to drink more water is to carry a water bottle with you. This will not only help you naturally drink more water, but you will also be more likely to skip out on buying sodas and other drinks that don’t provide as much water content when you’re on-the-go.
• Keep water to sip on during work. You can fill up a water bottle or cup and put it on your workstation to encourage yourself to drink more water during the day.
• Swap out a drink with water. If you have a favorite drink, such as soda, you can swap it out more frequently with water. Try switching it every other time to regularly drink more water.
• Dilute a drink with water. If you cannot give up your favorite juice or soda, you can add water to dilute the drink. This will help you get the sweet taste of the original drink you want while drinking more water.
• Track how much water you drink. There are many apps that will allow you to track what you eat and drink. This is especially important if you exercise because you will need more water than someone who does not.
• Buy a water filter. Many people don’t drink the water in their homes because they are concerned about its quality. A water filter can help clean the water while also improving its taste.
• Reward yourself for meeting water goals. If you find yourself having trouble consistently drinking more water, give yourself a reward for meeting the goal. This could be a slice of cake or buying yourself an item you wanted after staying consistent for a month.
• Make fun ice cubes. You can create fun ice cubes that will encourage you to drink more water. Some ideas to make fun ice cubes include adding fruit to your ice cubes, making them in fun shapes, or making ice cubes with juice.
• Drink more tea. Tea is mostly water, and drinking tea is one way to consume more water during the day. You can try different types of teas to find what your favorite flavor is.
• Refill your water bottle after finishing it. If you currently carry around a water bottle, refill your water bottle after you’re done with it. This can help encourage you to keep sipping more water throughout your routine.
• Set a reminder. If you find yourself often falling short on your water drinking goals, you can set reminders as a way to drink more water. You can do this by creating an alert on your phone through a clock or daily tracker.
• Drink a full glass of water when you take medications. If you currently take medications, drinking a full glass of water after you take them can be one way that you can drink more water.
• Try sparkling water. If you enjoy drinking sugary carbonated drinks, sparkling water may be the best option to help you drink more water. It will give you the feeling of drinking a soda without the extra calories or sugar.
• Get reusable straws. Drinking water through a reusable straw will make drinking water feel more like a treat than a chore. You can get a stainless steel or silicon straw that can be washed and reused over and over again.
• Eat ice cube lollipops. Some people don’t like drinking water over and over again. Eating an ice cube lollipop can be one of many fun ways to drink more water.
• Try different temperatures. Some people like drinking hot water while others enjoy iced cold drinks. Finding the temperature you prefer to keep your drinks at can encourage you to keep drinking more water.

What happens if you don’t get enough water?

You should make sure that you’re drinking water before you feel thirsty. If you feel thirsty, that means you are dehydrated, and this is your body’s way of telling you that you need more fluids.

However, if you try some of these tips to stay hydrated and continuously feel thirsty, it is recommended that you see a medical professional. Thirst can be a sign of a larger medical problem, such as diabetes. It can also be a side effect of pregnancy or taking certain medications.⁵

Now that you know how to drink more water, you can try incorporating some of these tips into your daily routine. This can help you stay on track and meet your water drinking goals.

To learn more about Saber Healthcare and what we offer, click here.

Saber Healthcare is an organization dedicated to providing consultant services to long term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.

Sources

1. “The Water in You: Water and the Human Body.” U.S. Department of the Interior, USGS. 22 May 2019. Accessed 27 February 2023. Link: https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body#:~:text=In%20adult%20men%2C%20about%2060,their%20bodies%20made%20of%20water.
2. “Nutrition and healthy eating.” Mayo Foundation for Medical Education and Research (MFMER). 12 October 2022. Accessed 27 February 2023. Link: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=The%20U.S.%20National%20Academies%20of,fluids%20a%20day%20for%20women
3. “Water Amounts in Fruits and Vegetables.” Health Matters Program. 2011. Accessed 27 February 2023. Link: https://urbanwormcompany.com/wp-content/uploads/2018/09/Water-Amounts-in-Fruits-and-Vegetables-Handout-Week-10.pdf
4. “Hydrate Your Body with High Water Content Fruits and Vegetables.” Ontario Equestrian. Accessed 27 February 2023. Link: https://ontarioequestrian.ca/hydrate-your-body-with-high-water-content-fruits-and-vegetables/#:~:text=Water%20Content%20of%20Vegetable,%2C%20cauliflower%2C%20eggplant%20and%20spinach.
5. “Thirst.” NHS Inform. Accessed 27 February 2023. Link: https://www.nhsinform.scot/illnesses-and-conditions/nutritional/thirst#:~:text=About%20thirst&text=Thirst%20is%20normally%20just%20the,underlying%20problem%20such%20as%20diabetes.