Anna Evans

Hydrated & Healthy: Nine Tips on Drinking Enough Water

Staying hydrated is the best way to start a journey of increasing your health span. Here are a few tips on how to drink enough water.


As you probably know, human bodies are mostly water – around 60% for adults. So it’s fair that water plays a key role in just about every bodily function, from flushing out toxins to carrying nutrients to our cells. It’s no wonder that research has shown that drinking plenty of water can have all sorts of health benefits, from improved brain function to increased longevity.

Nine practical tips for your H2O routine

The majority of people do not drink enough water on a daily basis, leading to common dehydration symptoms like fatigue, headaches, and dry skin. Here are some tricks that will help you increase your water intake and experience decreased dehydration symptoms, improved brain function, and a longer, happier life.

1Wake up with a glass of water

Beginning the day with a big glass of water will give you a head-start on your daily water goals while jumpstarting your metabolism and boosting your energy. If you are a coffee drinker, starting your day with a glass of water is especially important! Coffee is a diuretic and can have mild dehydrating effects.

2Drink water before each meal

If you’re looking for an easy way to drink more water, studies suggest that you down a big glass before each meal. This simple tip can help increase your overall water intake, keeping you properly hydrated throughout the day. It’s an easy change to make – just reach for a glass of water instead of your usual beverage before sitting down to eat. A little extra effort now can pay off in a big way later.

3Avoid tap water or use a filter

Depending on where you live, tap water can contain trace levels of contaminants like lead, copper, and chlorine. Even clean-looking tap water can harbor harmful bacteria. Purchasing a filter can be a low-cost method to maintain healthy water intake. Not only filtered water is free of impurities, but it also tastes great.

In certain areas, it may be important to avoid tap water altogether. You can check the annual Water Quality by Country Rating for guidance. Even within countries, there may be variations in water quality; if you live in the United States, you can check the quality of your water by postcode via EWG’s Tap Water Database.

4Add some flavor or ice to your water

If plain old water isn’t doing it for you, try jazzing it up with some fruit or herbs. Adding a squeeze of lemon or lime, or a few slices of cucumber or ginger can make all the difference. There are also a variety of fruit-infused waters on the market that can add both flavor and nutrients. And finally, studies have shown that drinking cold water can actually help boost your metabolism, so don’t be afraid to add some ice.

5Set a reminders

There are a number of reasons why people don’t have enough liquid throughout the day, including inaccurate thirst signaling and plain forgetfulness. One of the best things to fix that is to put your glass of water right next to you. That way, every time you see it, you’ll be reminded to take a sip. You can also set a reminder on your phone or keep a water bottle with you at all times.

6Finish the day with a glass of water

Starting the day with a glass of water will boost your metabolism, while a glass of water in the evening can help your digestive system and relax your physiology for the night’s sleep ahead. Try to have your glass between 30 minutes and an hour before bed to make sure your bladder does not wake you up in the middle of the night!

7Make it a challenge – then a habit

Games and challenges can be fantastic ways to achieve your goals. If you are struggling to meet your daily water intake, setting challenges may help you. Add spice to your routine by challenging a friend or family member to match eight glasses of water per day. You can also install a water tracker app on your phone to get a daily reminder – there are plenty of options at the moment. Or challenge yourself to go through a certain number of refills on your water bottle every day! Before you know it, your competitive drive will make hydration second nature.

Bonus round: unusual tips from the internet

8Eat spicy food

Okay, this may sound extreme to some people but for others, it may actually work. Remember the last time you ate a chili pepper? What was the one thing you couldn’t get enough of? Water! Of course, you don’t have to eat hot pepper every day. But if you’re not intolerant to such products, you could incorporate some healthy and spicy food into your diet and trick yourself into drinking more water.

9Buy yourself a fancy straw

Many people help themselves to stay hydrated by purchasing a personal water bottle or a special cup that reminds them about healthy habits. You can make it even more fun. Ever noticed that sipping juice or soda through a straw makes you finish it more quickly? This may work with water as well. Get yourself a reusable straw, and pick a colorful or curly one. Go crazy!

Rookie mistakes you can make while drinking water

1Trying to drink too much at once

When we start a new, healthy routine, we may attempt to make up for the time we were inactive by overcompensating. For example, exercising so hard we cannot stand up the next day, or eating so much kale we never want to see it again in our life.

Water is no different and balance is the key to hydration. Start with comfortable amounts, don’t try to down all the H2O you see. Excessive water consumption can lead to water intoxication or hyponatremia, which happens when water dilutes electrolytes in the blood, such as sodium, to extreme levels.

2Having sugar in liquids

It is easy to think that consuming any kind of liquid will improve your hydration. However, many liquids can have the opposite effect. Drinks with caffeine and sugar will actually worsen dehydration so make sure to balance out your drinks or better cut on sodas and other sweetened beverages. When in doubt, stick with water.

3Drinking the same amount of water while having alcohol

Alcohol is a major problem in keeping your body balanced with proper fluids. If you ever experienced a hangover, you know what I mean: the morning after the party water seems like a godsend gift. It’s necessary to cut on liquor consumption if you want to stay healthy and hydrated. If you happen to drink alcohol, you should definitely drink more water than usual to help your body revive.

4Getting obsessed with it

Of course, hydration is a serious matter. But don’t put too much pressure on your shoulders and get upset if you do not reach your goals. Otherwise, it can turn into an obsession, which is unhealthy. Forming habits takes time and improving hydration is a gradual process. Remember to have fun, even when it comes to drinking water.

If you’re hungry for knowledge…

Here is a short and informative video from Dr. Eric Berg, a physician specializing in Healthy Ketosis & Intermittent Fasting. He regularly educates millions of followers on healthy nutrition habits and here you can find out more about healthy water consumption habits.

Healthypedia FAQ

There are different schools of thought. According to Harvard Medical School, the daily four-to-six standard cup rule is for generally healthy people. At the same time, Mayo Clinic, a non-profit academic medical center based in the U.S., recommends consuming 11.5 cups daily for women and 15.5 cups daily for men. Most experts agree that 8 glasses of plain water a day is a reasonable goal.

In most cases, sparkling water is just as healthy as regular water. Since it is slightly more acidic than regular H2O, it can potentially have more harmful effects on your teeth but it's still very unlikely.

The main signs of dehydration for adults are thirst, dark-colored urine, dizziness, and headaches.

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