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5 easy ways to drink more water

jodi-johnson

Written byJodi M Johnson

Leila-bio-pic

Reviewed byLeila Weller-Kis

Female drinking water in kitchen
Desperately trying to drink more water? We've got five easy ways to support your health and happiness with every sip, with tips from a nutritionist

Summary

1How much water do we need?

According to the NHS, it’s recommended that we drink six to eight cups or glasses of fluid every day…

2Tips on drinking more water every day

Drinking the recommended amount of water may feel daunting to some people, especially if you don’t really like the taste…

3Why is water so important?

Since you’re here, you’ve already taken the first step in understanding just how important water is for a balanced diet…

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Water is, without doubt, the easiest and most affordable way to keep our bodies hydrated, but there’s just one problem... Not everyone likes water or finds it easy to fit in the recommended six to eight glasses per day

That’s why we’re taking the time to make sure you understand exactly how and why water is important to your health and wellbeing, and the potential side effects of not getting enough of it.

And luckily, we’ve got nutritionist Leila Weller-Kis, to help us stay refreshed.

So, how much water do we need?

Now, you might be thinking how much water should I be drinking each day? According to the NHS, it’s recommended that we drink six to eight cups or glasses of fluid every day.1

Although water is the simplest and purest way to reach this intake, your daily liquids can also include milk, juices, tea, coffee and even the food you eat. Though it’s important to remember that caffeine is a diuretic2, which can cause dehydration.

Leila says: “Listen to your body, if you're thirsty, make sure you drink and don't mistake the signals for hunger. You might think you're hungry, but actually you just need a glass of water. And if you’re not feeling thirsty, you could still be drinking water, but I wouldn't say you need to make sure every hour you're gulping down a glass of water.”

On that note, did you know that science has proved sipping water is better than chugging down water?3 This is because when you drink a large amount of water in one go, your body will soon tell you that it needs to urinate, meaning that it absorbs less water overall. Taking frequent sips of water throughout the day is meant to be the best way to drink your daily recommended allowance.

“Dehydration is at the root of many common health complaints such as headaches, constipation and dry skin"

Tips on drinking more water every day

Young woman holds a glass bottle of water in hand. Responsible female person wearing cotton shopper bag on shoulder and holding a reusable water bottle
Drinking the recommended amount of water may feel daunting to some people, especially if you don’t really like the taste or you often forget to do it.

It’s important to keep at it, however, as dehydration is at the root of many common health complaints such as headaches, constipation and dry skin. So, let’s dive in – including a few tips from Leila...

1. Understand why water is important

Since you’re here, you’ve already taken the first step in understanding just how important water is for a balanced diet and overall health. Hopefully this will make you’ll feel more motivated than ever to make it happen.

You’re also closer to understanding what diuretics you might want to avoid such as alcohol and (too much) caffeine, which can make you pass urine more and worsen dehydration.

For every last drop of info, read all about the importance of hydration.

2. Become a water bore

Ever heard the phrase, 'Fake it ‘til you make it?' Well, there’s a lot to be said for becoming *that* person who talk about their water intake all the time.

Yes, some people might find your ‘water cooler chat’ a bit tedious, but if you make drinking water your thing then you’re less likely to forget about it.

So, choose a re-usable water bottle you love and will use, buy a water filter if you want to be sure your water is crystal clear and extra-pure,3,4 and try adding ice cubes in the morning if you find cold water tastes fresher. You can have more than one where you need it – car, desk, wherever – and even try an app to remind you when to drink. Soon drinking water will become second nature.

3. Get fruity

Adding fruit to your glass or water bottle will make your hydration a bit less ‘blah’. As Leila says, “If you always want your drinks to have a taste, you can make your own fruit infusion, put some lime, lemon or strawberries into your water bottle. That will give a nice flavour, but it minimises the sugar content that you would have with other sugary and fizzy drinks.”

“Foods that are rich in water can help with hydration aswell"


Other ideas include adding frozen fruit such as raspberries or blueberries to ice cubes for a fruity burst of flavour. You could even try some herbs, like mint or rosemary.

Want an even easier option? Sugar-free cordial, sparkling water (a great alternative to fizzy drinks, which commonly include high sugars or artificial flavourings) or a fruit or herbal tea are also a good idea.

4. Hydrate both AM and PM

Get into the habit of drinking a glass of water as the first thing you do in the morning.

Not only has your body gone for about eight hours or so without a drink, but drinking a glass of water when you first wake up can also help make you feel more awake.5

And drinking water about an hour before bed can help prevent dehydration and support temperature regulation,6 a study even found it could potentially reduce bad breath the next morning.6

Not only will your body thank you, but so will whoever else is in the house...

5. Don’t forget water can be found in food...

Did you know that many foods also count towards your recommended daily intake of fluids?

Leila says: “For some people, they may find it difficult to consume a large volume of liquid. So, they might be struggling with dehydration because they’re not getting the appropriate volume. Frequently drinking small amounts can help. And not just focusing on the liquid itself, but foods that are rich in water, as they can help with hydration as well.”
Summer orange cocktails with citrus fruits on white background. Hard seltzer, lemonade, refreshing drinks, low alcohol mocktails, summer party concept.
On average your body gets about 20% of the water it needs from the foods you eat throughout the day.8 For example, cucumber and strawberries are both composed of more than 90% water.

And with that little snack-sized fact in mind, check out 5 hydrating foods for some tasty ways you could stay hydrated.

The final say

It’s thirsty work just knowing how important water is to your overall diet and health.

Luckily, there are a lot of ways to drink more water, whether it’s as simple as setting daily reminders, always keeping water nearby, or even by adding fruits and herbs to it.

Check out next some of the biggest hydration myths busted.

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
 

Sources

  1. NHS Choices. Water, drinks and your health - Eat well [Internet]. NHS. 2019. Available from: https://www.nhs.uk/live-well/eat-well/water-drinks-nutrition/‌
  2. Maughan RJ, Griffin J. Caffeine ingestion and fluid balance: a review. Journal of Human Nutrition and Dietetics. 2003 Dec;16(6):411–20.‌
  3. Defining conditions that lead to the retention of water: The importance of the arterial sodium concentration. Kidney International [Internet]. 2005 Feb 1;67(2):613–21. Available from: https://www.sciencedirect.com/science/article/pii/S008525381550495X‌
  4. Florentin A, Lizon J, Asensio E, Forin J, Rivier A. Water and surface microbiologic quality of point-of-use water filters: A comparative study. American Journal of Infection Control. 2016 Sep;44(9):1061–2.‌
  5. Edmonds CJ, Harte N, Gardner M. How does drinking water affect attention and memory? The effect of mouth rinsing and mouth drying on children’s performance. Physiology & Behavior. 2018 Oct;194:233–8.‌
  6. Pacheco D. How Drinking Water Before Bed Impacts Sleep [Internet]. Sleep Foundation. 2021. Available from: https://www.sleepfoundation.org/nutrition/drinking-water-before-bed‌
  7. Van der Sluijs E, Slot DE, Bakker EWP, Van der Weijden GA. The effect of water on morning bad breath: a randomized clinical trial. International Journal of Dental Hygiene [Internet]. 2016 May 1;14(2):124–34. Available from: https://pubmed.ncbi.nlm.nih.gov/26081039/‌
  8. Mukherjee PK, Nema NK, Maity N, Sarkar BK. Phytochemical and therapeutic potential of cucumber. Fitoterapia [Internet]. 2013 Jan; 84:227–36. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0367326X12002791
 

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