Are You Drinking Enough Water? 9 Tips for Staying Hydrated

Fitness in Midlife on July 16, 2024

Chris Freytag drinking water while holding a medicine ball.

Staying hydrated is essential for maintaining optimal health and well-being, yet many of us struggle to drink enough water throughout the day. Unfortunately, dehydration can lead to a host of problems, from fatigue and headaches to more serious health issues such as kidney stones.

Whether you’re aiming to boost your energy, improve your skin, or simply feel your best, making hydration a priority is key.

Here, we’ll explore why hydration is so important and share 9 practical tips to help you drink more water and stay properly hydrated.

The Benefits of Drinking Enough Water

A woman drinking from a water bottle outside.

Photo Credit: Shutterstock

Aside from preventing issues such as constipation, headaches, fatigue, kidney stones, and mood changes, staying hydrated also comes with the following benefits:

Helps maintain a normal bodily temperature
Keeps joints lubricated
Protects your spinal cord and other sensitive tissues
Gets rid of waste through urination, sweating, and bowel movements

While there’s no one-size-fits-all approach to hydration, most people need about four to six cups per day. Of course, certain situations call for a higher intake, such as being sick (especially with diarrhea, vomiting, or fever), exercising, or being outside in hot temperatures.

The following nine tips can help keep you healthy and hydrated throughout the day.

1. DIY a Marked Goal Water Bottle

woman standing on track outside next to large water bottle

This is one of our all-time favorite hydration hacks! All you need is a water bottle and a permanent marker.

Do your best to find a 32-ounce see-through plastic water bottle or the biggest size you can find. Using a permanent marker, draw lines to label the ounces as a visual reminder of how much you are sipping. (Be sure to label your goal ounces!)

2. Keep Water On Hand

Woman at a desk writing in a notebook while holding a large blue thermos in the other hand.

It sounds simple, but it’s effective: carry water with you at all times during the day. For example, carry a stainless steel reusable water bottle with you in the car, to the gym, or when you travel. Having water on hand makes it easier to reach your intake goal.

3. Drink Fruit Infused Water

One of the biggest complaints about water is that it’s boring—so add some flavor!

By adding fresh fruit like orange, lemon, or lime slices, you’ll get some of the nutritional properties of fruit, plus a refreshing taste.

Veggies are also water-rich foods, and you’d be surprised at how refreshing a glass of cucumber water can be! You can also try adding herbs like mint or rosemary.

4. Drink Water First Thing in the Morning

Replacing coffee or other morning beverages with water can have a beneficial impact on your body. Research shows that drinking water first thing in the morning can help with the following:

Weight loss:
Improved mental performance
Better mood
Healthier, more hydrated skin
Prevents dehydration

5. Try Sparkling Water

If you are a soda drinker, ditch the soft drinks and try a good sparkling water. It satisfies your need for something different, and there are many good brands on the market.

When you replace sugary drinks with water, it helps you feel fuller longer while flushing out excess sugar from the body, keeping cravings at bay—which significantly aids in weight loss.

6. Drink a Glass Of Water Before Every Meal

Try filling an eight- to 10-oz glass of water and gulp it down before your meals. Not only will it boost hydration, but research suggests it helps curb your hunger and reduce calorie consumption. It’s a small step, but it will make it easier to reach your daily water goal!

7. Eat Your Water

Sliced zucchini on a cutting board next to a basket of whole zucchinis.

Did you know that many fruits and vegetables are mostly water? Watermelon is 92 percent water, cantaloupe is 90 percent water, and oranges are 88 percent water. Vegetables like cucumbers, celery, and zucchini are also packed with water.

When you eat real fruits and veggies, you get the benefits of vitamins, minerals, and fiber while improving your daily fluid intake. It’s a win-win!

8. Set Reminders

A woman laughing at her phone while taking a break from exercising at the gym.

In our digital world today, setting reminders on your phone is an easy hack to remind you to stand up and get a glass of water. Plus, you’ll benefit from a few extra steps away from your computer or chair.

9. Exercise More

View of the back of a woman walking with a water bottle.

It’s way easier to drink water when doing physical activity! Your heart rate is up, you are sweating, and your body naturally craves water. Of course, you’ll also get the added benefits of exercise, especially when it involves cardio and strength training.

Category: Health, Nutrition