It’s no secret that you should be drinking water throughout the day, but it’s common to struggle with getting enough. Your body is about 60% water Source, and staying hydrated can benefit many aspects of your health. If you struggle to drink water, read on for actionable tips to increase your intake.
How much water do you really need?
Knowing exactly how much water you need can help you achieve your goals without second-guessing yourself.
A general recommendation for women is 11.5 cups (92 ounces) and 15.5 cups (124 ounces) for men.
This is a general recommendation, and may vary depending on your health conditions, age, activity level, and location.
If this seems like a lot, read on for tips on how to drink enough water to support your overall health, goals, and feel your best.
1. Start with a small daily goal
Setting a goal of how much to drink per day can set you up for success. If you feel overwhelmed with how much water you need to drink, start small and work your way up.
Consider aiming for 32 oz of water per day, and plan exactly when and where you’ll add it throughout your day.
For instance, you will drink 8 oz of water before having coffee or tea in the morning, 8 oz with lunch, 8 oz between lunch and dinner, and 8 oz with dinner. Once you have established that, increase to 48 oz for one week.
2. Switch to a reusable water bottle
Plastic water bottles can be costly and are harmful to the environment. Investing in a reusable water bottle can encourage you to drink more because you have access to it throughout the day, whether at work or running errands.
It also serves as a good reminder because you see it often, so you’re less likely to forget to drink.
When buying a reusable water bottle, consider:
Does it have a straw or a wide mouth opening? Which do you prefer?
If it’s small enough to fit in your car, purse, or to carry. Sometimes bigger isn’t always better if you’re carrying it everywhere
Choose a fun color or add stickers that will motivate you to drink
Consider a bottle with hour time stamps, so you know how much to drink
Investing in a filtered water pitcher can also help, as the filter can improve your water's taste and encourage you to drink more.
3. Set reminders on your phone
Using your smartphone to set a reminder to take a big sip of water every 30 minutes or so will help you get into the habit of drinking more. While this might be cumbersome at first, you will eventually intuitively drink more without needing a reminder.
4. Drink 1 cup of water before meals
If you’re trying to lose weight, drinking 8 oz of water before a meal can help you lose weight and stay hydrated. Source
When you’re dehydrated, your body can send hunger signals to prompt you to drink more water. Drinking water before a meal can help you feel less hungry and ultimately eat less. This also adds three extra cups to your water intake if you eat three meals per day.
5. Swap other drinks with water once a day
One easy way to get more water in is to choose it over a sugar-sweetened beverage, like sweet tea or soda. These drinks can be loaded with sugar and additives, so swapping just one for water can really add up. Not only will you be more hydrated, you’ll also be saving on empty calories.
6. Use enhancements to flavor water
If plain water isn’t your favorite, consider adding some flavor! There are many new electrolyte water enhancers on the market, like LMNT, that come in many flavors and don’t add a ton of calories.
You can also make your own “spa water,” by adding herbs and produce like cucumbers, mint, lemon, and oranges. To make this super easy, fill a pitcher with one or two of these and keep it in the fridge so you have easy access to tasty water all day long.
The bottom line
Getting enough water is crucial to your overall health. Women should aim for 92 ounces a day, and men should aim for 124 ounces a day.
If you’re feeling overwhelmed by how much water you need per day, start small—just 32 oz—and work your way up.
Adding flavor enhancers and swapping out sweetened beverages will also add to your tally. Not only will that help you drink more, but it will save calories. Switching to a reusable water bottle and setting reminders will also help you reach your water goals.
