How to Drink Water More: 8 Tips to Increase Your Daily Intakes

Everyone asks the same question: how much water is enough? The answer is different for each person. Your gender, activity, and weather will affect how much water you should drink every day.

According to U.S. National Academies of Sciences, Engineering, and Medicine, as quoted from Mayo Clinic website, men need to drink about 15.5 cups or 3.7 liters of water a day. Meanwhile, women need around 11.5 cups or 2.7 liters of fluids a day. However, Mayo Clinic said that the number also covers fluids from other beverages and foods.

Before we talk about how to drink water more every day, you may want to know why it's important. Water has many benefits for our health, and here are some of them:

Helps Your Body Temperature Stay Normal

Water keeps your body at the right temperature. When you get hot, your body makes sweat. This sweat cools you down. Without enough water, your body cannot make sweat. This can be dangerous in hot weather or when you exercise.

Protects Your Joints and Spine

Your joints need water to move smoothly. Water acts like oil for your bones. It helps cushion the discs in your spine. When you don't drink enough water, your joints can hurt. This is especially important as you get older.

Helps Remove Waste from Your Body

Water helps your body get rid of waste. You remove waste when you sweat, urinate, and have bowel movements. Your kidneys use water to clean your blood. Without enough water, waste can build up in your body. This can cause kidney stones and other health problems.

Carries Food Nutrients to Your Cells

Your blood is mostly water. Blood carries oxygen and nutrients from your food to all parts of your body. Water helps dissolve vitamins and minerals so your body can use them. This helps you stay healthy and strong.

Helps Your Digestive System Work

Your stomach and intestines need water to break down food. Water helps prevent constipation. It keeps your bowel movements soft and regular. Without enough water, you may have stomach problems and difficulty digesting food.

Keeps Your Brain Working Well

Your brain needs water to think clearly. Even mild dehydration can affect your focus and memory. When you don't drink enough water, you may feel confused or have trouble concentrating. Water also affects your mood. People who are dehydrated often feel tired or anxious.

Makes Your Skin Look Healthy

Water helps keep your skin hydrated and smooth. When your skin has enough water, it looks brighter and younger. Dehydration can make your skin dry and more likely to have problems.

Now that you know why water is important, here are simple ways on how to drink water more throughout your day:

Keep a Water Bottle with You

Carry a reusable water bottle everywhere you go. Take it to work, school, or when you run errands. When you see the bottle, you will remember to drink. This is one of the easiest ways to drink more water. Choose a bottle you like so you will want to use it.

Drink Water at Regular Times

Connect drinking water to things you already do every day. Drink one glass of water when you wake up in the morning. Drink another glass before each meal. Drink water after you use the bathroom. These habits will help you remember to drink throughout the day.

Add Flavor to Your Water

Some people think water tastes boring. If you don't like plain water, add natural flavors to it. Put slices of lemon, lime, or orange in your water. You can also add cucumber, strawberries, or mint leaves. These add taste without adding sugar or calories.

Set Goals and Track Your Water

Make a plan for how much water you want to drink each day. Write down your goal. You can use your phone to set reminders every hour. Some water bottles have marks that show how much you should drink by certain times. Tracking helps you stay on target.

Eat Foods with High Water Content

Many fruits and vegetables contain a lot of water. Watermelon is 91% water. Lettuce and celery are about 95% water. Cucumbers, oranges, and tomatoes also have high water content. Eating these foods helps you get more water while also giving you important vitamins.

Replace Sugary Drinks with Water

Soda, juice, and energy drinks contain a lot of sugar. They can harm your health and add extra calories. Replace these drinks with water. This will help you stay hydrated and may help you lose weight. Your body will feel better without all the added sugar.

Drink Water Before You Feel Thirsty

Don't wait until you feel very thirsty to drink water. Thirst means your body is already losing water. Sip water regularly throughout the day. This keeps your body hydrated all the time. Check your urine color - it should be light yellow or almost clear.

Make It a Challenge

Ask a friend or family member to drink more water with you. Make it fun by seeing who can meet their daily goal most often. Having support from others makes it easier to build this healthy habit.