14 Important Tips To Help You Drink More Water

A woman holding out a glass of water to drink more water.

I know I’m not the only one that struggles to drink enough water throughout my day. Water is so good for us and our physical self-care, and over the last few years I’ve noticed that it is one of the biggest things that can make or break how I am feeling as the day goes on. 

Did I get a headache?  

I need to drink more water. 

Feeling tired and gross? 

I forgot to drink enough water. 

And I’m not joking.  

It sounds like I joined some sort of strange water cult or something, but I now believe that drinking little to no water every day for years was such a huge part of why I was feeling so crappy most days. 

While we know it is important to remain hydrated throughout our day, it can be difficult to do so. 

In this post I’m going to cover some reasons why we struggle to drink enough water, and some ideas to help us drink more water. 

*Disclosure: In this post I recommend products that I have purchased and/or used myself and all opinions expressed in these posts are our own. This post may contain affiliate links that I may earn a small commission from at no extra cost to you. For more information please read our full disclosure in our Privacy Policy and Affiliate Disclosure.*

What are some reasons we might struggle to drink enough water throughout the day? 

1) We aren’t used to drinking enough water

If you aren’t used to drinking enough water, or any at all, it can feel like a momentous task to drink the recommended amount that we should.  

Going from drinking no water to all of the water, can also leave us feeling physically sick if we try to drink a lot of water all at once. 

2) We don’t like the taste

Water can seem boring when you are used to drinking nothing but soda and tea and juice and all of these different things that we think taste great and stimulate our taste buds.

3) We are physically unable to

Working in healthcare, there were times where I wasn’t allowed to have a water bottle around, and so the only times I could drink anything at all was on my coffee breaks. Only getting forty-five minutes out of an eight-hour day to drink water, really felt like it was already setting me up for failure when it came to reaching my water goals. 

And I’m not alone. There can be many reasons why some of us are unable to drink water at certain times throughout the day, which makes it more difficult to drink enough of it. 

14 tips to help us drink more water throughout the day

1) Determine how much water you need

The National Academy of Medicine (NAM) recommends that men drink 125 ounces (3.7 liters) and women drink 90 ounces (2.7 liters) of fluid per day. This includes the fluid from water, other types of drinks and our food.

But this exact number also depends on a number of factors such as age, location, activity level, health status and more.

2) Start small 

Like I said earlier, going from drinking no water a day, to 125 oz a day can actually make you physically ill.  

It is wise to start small and begin to slowly work your way up to the right amount of water. 

3) Make it a part of your normal routine 

I found that when I included drinking water as part of my routine or daily goals, it made me much more successful. I try to do things like drink a glass of water when I first wake up in the morning, and when I am working it is part of my routine to drink as much as I can during my breaks. 

4) Track your water intake 

You won’t know if you are meeting your goals or not if you don’t find a way to successfully track the amount of water you are consuming each day. 

You can do this through a number of ways including: 

  • A daily planner 
  • A tracking app like myfitnesspal 
  • A journal 
  • or measuring the amount with water bottles or glasses (for example if you have 32 oz water bottle, you know you need to drink approximately 3 of them to reach your goal). 

5) Chug the water

This is something that I find is necessary to reach my goal, but I won’t be able to get the correct amount of water if I only take small sips each time I drink out of my water bottle. What I have started doing is I will count to ten each time I am taking a drink from my water bottle and I won’t stop until I reach 10, which ensures that I am taking in more liquid than a sip every time. 

6) Use a water bottle 

Once I got a designated water bottle for my water, I noticed that everything changed for me. I am able to drink water exactly the way I prefer it (ice cold), and it makes sure that it was portable and no matter where I go I am always able to take my water with me.  

7) Add flavoring 

If you are one of those people that find water boring, or plain, it can be useful to add some flavoring into your water to really mix it up and ensure that you are drinking enough.  

Squeezing in some lemon, lime, or even doing other fruit infused water like raspberries or strawberries or even vegetables like cucumbers, can be a healthy way to ensure you are drinking enough water while also getting some of the nutritional benefits from those fruits or veggies. 

If fruit or veggies in your water isn’t your thing, things like crystal light, or flavored water drops, can still help you reach your goals while making sure you aren’t drinking too much added sugar. 

8) Create a reminder 

When I was first starting, I found it helpful to set an alarm on my phone for every hour to remind myself to drink water.  

For the first little while I also put a note on my front door reminding me to take my water bottle with me so I didn’t forget it at home. 

Seeing those physical reminders really helped me, especially because I have ADHD.  

9) Set a goal 

You can’t reach a goal if you don’t set one in the first place. It could be useful to incorporate step two, and set a small goal if you are just starting out and then slowly increase it. For example, setting a goal of one cup of water, then bumping it up to two cups, then three and so on. 

10) Drink water instead of other drinks 

If you simply replace any other liquids you are drinking throughout the day with water, this can be an easy way to increase the amount of water you are taking in. 

11) If you can’t fully replace it, then alternate it 

I struggled to get my stepsons to drink enough water throughout the day. When my husband and I tried to get them to drink enough water by cutting out everything else, they both quickly became dehydrated and stubbornly didn’t drink much of anything at all.  

However, a friend suggested we try just having them alternate whatever else they were drinking, like juice or milk, with water. So if they wanted a cup of juice, they needed to drink a cup of water before and after first. 

12) Drink water throughout the entire day 

As stated above, for some people this can be easier said than done depending on our circumstances. However, if you are able to drink water throughout your entire day, it can be easier to spread your water intake out so it doesn’t feel like you are trying to drink too much all at once. 

13) Eat foods that are high in water content 

The daily amount of water you require should also include the amount we normally get in the foods we get as well. Eating more foods that have higher amounts of water can help us reach our goals.

These foods include:

  • Lettuce
  • Spinach  
  • Celery
  • Zucchini
  • Cabbage  
  • Cucumber 
  • Cauliflower 
  • Watermelon 
  • Cantaloupe
  • Honeydew melon

In addition to their high water content, these fruits and vegetables are also packed with vitamins, minerals, and antioxidants that increase our overall wellness.

14) Challenge someone else 

There is nothing wrong with some healthy competition. Challenging someone else to a water challenge can actually motivate you to meet your goals. 

My husband and I are super competitive people, so when I challenged him to see who could meet their water goals for the longest amount of days in a row, it pushed the both of us to be healthier. 

Drinking enough water is an essential piece of self-love and our physical self-care. These 14 tips to make it easier to drink enough water should help make it easier!  

Scroll to Top