After reading last week’s post, you might have started to think about ways to drink more water. Making a plan (and executing that plan) can often feel overwhelming, especially if it causes some stress to learn that 8 glasses of water a day is meant to be more like 9-12 a day!
If you average closer to 0-4 cups of water a day right now, breathe, there is no pressure or judgment. The idea is to help you stay educated and empowered, so that you can make better choices for your health. Read on if you are open to some tips and strategies that may help you not only drink more water, but can also create a hydration habit that sticks.
(Short on time? Click here for The Bottom Line)
If drinking more water sounds difficult, don’t worry, you are not alone. I’ve heard it all: “it’s too plain, I don’t like the taste, it’s boring, it makes me pee more.” As a health coach and a perfectionist (recovering), I understand that real life requires habits that actually stick.
During the summer for instance, you may be more aware of and consistent around drinking enough fluids to prevent dehydration. It’s great to stay hydrated in hot temperatures, but it matters year round too.
In the spirit of chasing progress (and sustainable habits), not perfection, here are 7 tips to help you get more water in:
- Drink a glass of water first thing in the morning (before other drinks)
- Carry a reusable water bottle with you everywhere you go
- Keep water on your work desk and start by taking a sip at least once an hour (gradually build up more sips over time)
- Use alarms, sticky notes, or phone/watch reminders to help you remember to hydrate regularly
- Add flavour without sugar (lemon, lime, orange, cucumber, berries… or even flavour drops)
- The more you sweat, the more important it is to replenish with water as you go (exercise, hot weather, etc)
- Eat more fruits and vegetables! They all have water, and some are even ‘water-rich’ such as lettuce or watermelon
- When you feel thirst, choose water first, you can still have other beverages, but let the first sip or glass be water
Before putting these strategies into practice, start by figuring out your baseline. How much water do you get in a day right now? Whatever your number of glasses or cups, focus on adding 1 extra cup per day. Maintain that for a while. When you feel ready, add another cup. And so on. This makes it more gradual, more attainable, and more long-lasting.
Intentionally setting up your environment goes a long way too. Choose a water bottle that you like. Do you prefer a straw, a lid, or a glass? Think about the temperature of the water you prefer. It’s okay if you like plain water, sparkling, flavoured, or with ice. These decisions might feel trivial at first, but you’d be surprised at how much easier it makes things for your brain to help you get more water in.
Finally, consider “habit stacking”, where you drink an extra glass of water first (new habit) immediately before your morning caffeine (existing habit). This helps the brain build new connections around your routine, helping you get that extra glass of water in consistently.
Nothing satisfies thirst the way a glass of cold, refreshing water does. Start with one extra glass of water today!
The Bottom Line
It can feel overwhelming to drink 9–12 cups of water daily. Pay attention to your thirst, optimize your environment, and use “habit stacking” to your advantage. Figure out how much water you currently get in a day and start by adding one extra glass of water. Maintain that first, and when you are ready, add another glass. Keep this pattern going. Before you know it, you will be well hydrated and your new healthy habits will feel automatic!