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How to Drink More Water During the Day

Getting the water you need doesn’t have to be hard.

It’s no secret β€” water’s good for you. It keeps your organs working, cushions your joints and removes wastes from your body, for just a start. Short-change yourself by not getting enough of the liquid powerhouse, and dehydration pays you a visit. Its calling cards? Feeling tired, sluggish or hungry, headaches, and dry skin, to name a few.

But knowing how important water is to good health doesn’t necessarily mean you like drinking it. If you’re someone who’s not a fan or get bored with water’s fuss-free taste, the recommended amount of water may seem like an ocean. OhioHealth dietitian Brittany Smith, RD/LDN, says we need to be downing about 64 ounces of water a day β€” more in the summer months when it’s hot or if you’re sweating from exercise.

Smith offers ways to you can make drinking the water you need seem manageable. And who knows β€” drinking more water every day might even get easy!

Make it a Habit

There are all kinds of tricks that with practice, make drinking water something you do without thinking about it. Smith recommends drinking water:

  • First thing in the morning, right after you wake up
  • Every time you go to the bathroom
  • Whenever you pass a water fountain
  • At the start of every meal
  • When you finish one activity and start the next one

Get Some Help

Technology is ingrained in every other part of our lives; why not use it to make it easier to remember to get a gulp of liquid gold? Smith says you can use:

  • Apps like Daily Water and Waterlogged to make it easy to track how much you drink
  • Ulla, a detection sensor that attaches to a water bottle and blinks when you forget to drink
  • A smart water bottle that sends you glowing reminders and syncs to an app
  • Your phone, set with a 30- or 60-minute reminder notifications

Of course, you can go with a low-tech prompt, too. Use a bottle marked with hours and ounces. Buy one or go really old school and pull out the markers to make one yourself.

Jazz it Up

Taste may be what has you balking when it comes to drinking the water you need. Smith says that’s an easy fix. She recommends infusing water by the pitcher or the bottle with fresh foods and spices, such as berries, lemon, oranges, apples, cucumber, celery, mint, basil and cinnamon. Packets of crystallized citrus, like True Citrus, add flavor without calories, sugar and chemicals. Feel free to print out the helpful recipe sheet below, to get a little variety in your water recipes.

Infographic with 6 infused water recipes

Try Other Options

Plain ol’ water doesn’t have to be your only drink of choice. Your cup of morning Joe or tea count. However, if it’s caffeinated, the amount you drink counts for half because your body won’t absorb as much. Other drinks count too, but stick with beverages that have little-to-no sugar.

And don’t forget you can eat your water, too. Fresh fruits and vegetables like cucumber, lettuce, celery, tomatoes, watermelon and citrus fruits add to your intake and give you a nutritional boost. Low-fat and low-calorie soups and broths can also help you reach your daily goal.

Infographic with tips to Work Water into Your Diet