Up to 70% of the human body is water and it is a major component for optimal health and our survival, in general. But are you really getting enough of it?

Well, let’s listen to what research has to say.

As determined and recommended by the U.S. National Academies of Sciences, Engineering, and Medicine (NASEM), the adequate daily fluid intake for an average, healthy adult living in a temperate climate is about 3.7 liters for men and 2.7 liters for women.

While it comes easy for a few of us to get this daily recommendation, drinking water can be a boring, repetitive additional chore for many people.

If you are one of them, here are 10 simple tricks to help you drink more water everyday.

 

 

1. Know your own unique fluid needs.

 

Your body may require you to drink more water if you exercise regularly or live in a hot or humid environment so you have to deliberately listen to it.

Despite the daily fluid recommendation determined by NASEM, they also acknowledge the fact that we have to modify our daily fluid intake based on several factors like our lifestyle, environment, diet and overall health.

When you understand your body’s fluid needs, getting more water will be easier and more intentional overtime.

 

 

2. Set a daily intake goal.

 

One reason why we drink less water is simply because we forget to or we thought we had enough water for the day.

Setting a water-consumption goal is then your solution. It helps you track and record your consumption for the day and keeps you motivated to achieve your daily fluid intake target.

 

 

3. Use a marked water tumbler.

 

Investing on a marked water bottle is a fun and visual way to see your efforts and progress. Bonus points if the water bottle that you are using is your favorite so it makes you excited to drink water.

Make sure it is big enough to fit a whole day’s hydration and the measurement matches your daily water needs. This helps you hit your fluid goals throughout the day.

 

 

4. Replace other beverages with water.

 

Beverages high in added sugar like soda and sports drinks should not be in place of water for hydration.

They’re high in calories and can be a serious threat to your health. Fill your fridge with water instead and keep unhealthy beverages from your kitchen.

 

 

5. Drink a glass of water before every meal.

 

Another habit that does not only help you increase your water intake but can also help you lose weight is drinking one glass of water before your first bite to every meal.

It promotes feelings of fullness that decreases feelings of hunger and calorie intake throughout the day.

If you eat three meals a day, that is already three additional glasses of water to help you achieve your daily fluid goals.

 

 

6. Add flavor to your plain water.

 

If you dislike the taste of water,  add a little bit of flavor by steeping fresh fruits, veggie slices or herbs.

Play around with different add-in combinations and find one that suits your taste. You can search for inspirations from fruit-infused water recipes online or just experiment by yourself.

 

 

7. Eat your water.

 

Staying hydrated isn’t just about drinking water. In fact, “eating” your water in the form of fresh fruits and vegetables can help you keep your body sufficiently hydrated for a longer period.

Eating foods with a high percentage of water allows your body to absorb water slowly so the water stays in your body longer. Extra credits for the added vitamins, minerals and antioxidants – giving our bodies the nutrients it needs while also keeping us hydrated.

Below is a selection of fruits and vegetables with high content of water:

 

• Watermelon
• Strawberry
• Pineapple
• Orange
• Peaches
• Cucumber
• Tomato
• Celery
• Radish

 

 

9. Start your day with a glass of water.

 

Drinking one glass of water first thing in the morning is a great way to immediately rehydrate your body after an eight-hour sleep without any water consumption.

According to Dr. Michael Breus, a sleep expert and clinical psychologist, we lose almost a full liter of water every single night and coffee should not be the first liquid to pass over our lips but water.

 

 

9. Make transitions in your day opportunities to hydrate.

 

We do a number of things in a typical day and we can make these transitions into reminders to get a glass of water.

Whether you are going out for a walk, watching a movie or taking a break from studying, take the time in between to drink a glass of water before moving to another activity. Before you know it, you already reached your water goals from tying all these shifts in tasks into drinking water.

 

 

10. Reward yourself!

 

It is a good practice to celebrate small victories. It makes us want to keep hitting that goal and sustain that change until it becomes a routine.

Record your progress daily and give yourself a reward at the end of the week for drinking enough water and taking care of your health. There’s nothing more fulfilling than a treat for yourself after accomplishing something you set out to do.

 

 

 

Drinking water doesn’t have to be difficult. By understanding your body’s needs and incorporating fun in this seemingly boring activity, you can make drinking water less of a chore and more of a habit.