Top 10 Tips to Drink More Water

Hydration is a big deal…

Headaches and fatigue are chronic issues so many of us suffer from and they lead to poor mood, weight gain and a general feeling of “meh.” What if there was a simple, inexpensive (even free!) and easy solution that could help up to 3 out of 4 of us feel better?

Well good news, there is. It simply boils down to staying properly hydrated. Some of us are naturally good at it (not me), others struggle to keep it top of mine (me). Regardless of where you fall on the natural hydration spectrum, these tips may help you drink more water or even find more joy in your hydration process.

Some interesting hydration facts:

About 60% of your body weight comes from water and it is involved in every metabolic process. Needless to say, proper hydration is essential to maximizing your health and happiness.

The bad news: Chronic dehydration can cause wide variety of common and mildly taxing medical complications like fatigue, joint pain, weight gain, and headaches to more serious conditions like ulcers, high blood pressure, kidney disease and much worse.

The good news: Reports indicate that 75% of American’s may be suffering from some form of mild to severe, chronic dehydration.

Why would that be good news?

Because it’s so easy to fix! The symptoms of dehydration are also some of the most common and debilitation issues so many of us suffer from daily. I have always been a fan of simple solutions. If something as easy as drinking more water, a free and for the most part, widely available substance, can alleviate pain for 3 out of 4 people – I’d say let’s get on this!

How much water should you drink?

As the Mayo Clinic so aptly states: “It’s a simple question with no easy answers.”

Reports vary, and the bottom line is that the finite recommendation depends on many unique metabolic and environmental factors. However, having a simple benchmark to strive for is quite helpful. The Institute of Medicine determined that an adequate intake for men is roughly about 13 cups (104 oz) and for women, about 9 cups (72 oz) of fluids* a day.

*Yes, that’s total beverages; sodas, diet sodas, juice, coffee, booze any and all liquid you consume daily. But I say stick with water! It’s less expensive, calorie free, toxin free and much, much better for your health in the long run.

The bottom line (in my opinion):

In the case of water, more is always better than less and something is always better than nothing. With the exception of the more frequent bathroom visits, there aren’t many downsides to significantly increasing your water intake.

Start with the Institute of Medicine’s recommendations. Then add 8 oz for every 15 min of exercise, alcoholic or caffeinated beverage. Drink before you’re thirsty and follow these Top 10 Tips to Drink More Water throughout the day.

Can you drink too much water?

When you set out on a goal to drink more water, say maybe “one gallon a day,” someone is going to ask “is that dangerous?” In essence, the answer is no. But in reality, the answer is possibly, but highly unlikely. With that said, it is always good to know the numbers and the risks. Here is some insight from Medical News Today, which was just reviewed in May of 2020.

While it’s very, very, very difficult to accidentally drink too much water in a day, water intoxication and hyponatremia are real things and can dilute your electrolyte balance and cause problems, even death. These are generally issues related to extreme, endurance events when the electrolyte balance gets out of whack from sustained exercise without electrolyte replenishment.

The other thing to consider is not just how much water you’re drinking per day, but when. Time is also a factor. The kidney’s can eliminate 20-28 liters (about 5-7 gallons) of water a day, but they can remove no more than .8-1 liters (about 27-34 ounces) every hour.

The takeaway: Focus on developing habits that allow you to drink more water throughout the day. Do not chug large quantities all at once. And here are my tips to help you do just that!

Teresa Marie’s Top 10 Tips to Drink More Water

1. As seen above, the least fancy, but highly effective tool is to fill up a gallon jug and mark it 12oz increments with hours. This way you can stay on track throughout the day and also not over-do it.
2. Make it easy! Get and carry with you at all times reusable water bottle. Not only does it make it easier to drink more water, you’re also reducing waste with a reusable bottle.
3. Don’t rely on instinct. Thirst kicks in after you’re dehydrated. Setting and alarm or reminder in your phone to drink more water regularly throughout the day can keep dehydration at bay.
4. Spice it up. Add fruit or lemon to your water to boost alkalinity and flavor to make it taste better. You can even get a reusable water bottle designed fruit and citrus infusions.
5. Keep track. Snap a rubber band with 5 paper clips around your 20 oz water bottle. Remove one clip each time you empty the bottle. When the clips are gone, you’ve consumed 100 oz of water!
6. Add bubbles for variety! Invest in a soda stream to make your water bubbly so it’s more festive and fun! This is also great for mocktails.
7. Create rules. Something simple like “I’ll have 16 oz water before each meal” or “I’ll have 24 oz of water as soon as I wake up” are simple guidelines that can help you create habits that will stick.
8. Make sure it tastes good. More water is better than less water so don’t be too afraid of the tap. But clean water is the best! Depending on where you live, you may want to invest in a good water faucet filter to improve local water quality and flavor.
9. Exercise with water! Get a hand held water bottle or belt designed for exercise to carry with you when you’re out and about and remember to take a sip at least every 10 minuets or every mile.
10. Sippy cups aren’t just for kids! No seriously, having a cup with a straw can making drinking water so much easier. They have tons of reusable versions now that are easy to keep at your desk and take on the go.

There you have it! The guidelines, the risks and Top 10 Tips to Drink More Water to help you be the one out of four American’s who is NOT suffering from any form of chronic dehydration.

What works for you? How do you make sure you drink enough water each day?