With everything else going on in our busy days, it’s hard to keep track of how much water we’re drinking, and relying on our thirst may not be enough to stay hydrated. By the time we realize we’re thirsty, we’re typically already dehydrated and can start experiencing other symptoms such as headaches, dry mouth, fatigue and dizziness. It’s no wonder that approximately 75% of Americans are chronically dehydrated.
We can achieve healthy hydration and all of its benefits by staying ahead of our thirst. Get hydrated with these easy ways to drink more water throughout the day:
1. Forget the 8 glasses rule
We’ve all been told to drink eight glasses of water a day, but actually there’s no hard rule for how much water you should drink each day. The amount of water you need is based on many factors, including your gender, your weight, how hot it is outside, how often you’re exercising and what types of food you eat. You may need more than eight glasses of water or you may need fewer. When increasing your water intake, aim to drink more water than you usually do, rather than exactly eight glasses.
2. Set a daily goal
Figure out how much water you drink on an average day, then set a tangible goal to drink more than that amount. For you, this could mean measuring your water intake in cups, ounces or liters, or it could mean measuring your water intake by water bottle refills.
3. Make a water bottle your new best friend
Use a reusable water bottle and keep it with you throughout the entire day. It should follow you to work, on your errands, to your dinner table and even to your bedside table at night.
4. Use an app to track your cups
A wellness app can help you keep track of your daily water intake so you can easily meet your daily goal without having to count every ounce.
5. Drink water before every meal
Drinking water before a meal isn’t just an easy way to remember to hydrate—it can also help you feel fuller, so you’re less likely to overeat.
6. Add a fruity twist
Give a little zip to your sip by infusing a pitcher of water with fruit and other tasty add-ins like cucumbers and mint.
7. Drink sparkling water instead of soda
Swap out sugary drinks like soda with sparkling water instead. You’ll be better hydrated and won’t miss those afternoon sugar crashes.
8. Once you finish your bottle or glass, refill
Keeping water on hand at all times is key to staying well-hydrated, so once you finish your glass, refill ASAP!
9. Relax with a cup of tea
When you need a warm and cozy beverage, opt for tea. Since it has such a high water content, a cup of tea still counts towards your daily water intake!
10. Drink a glass when you wake up
Make drinking a glass of water the first thing you do when you wake up. Not only is it a good habit to ensure you’re drinking enough water, it’ll also help you wake up and stay energized throughout the day.
11. Drink a glass before you go to sleep
While you’re at it, drink a glass of water before bed too! Even if your day gets out of control, you’ll at least know you drank water when you woke up and when you went to sleep.
12. Use a marked water bottle
Some reusable water bottles are marked with both ounces and times of day, so you can drink water at a steady pace throughout the day. You can also mark your own measurements and times on a clear water bottle with a permanent marker.
13. Eat more fruits and veggies
Water-dense foods are an important part of your daily water intake. Eating more fruits and vegetables will help you stay hydrated without having to worry so much about how many ounces of water you’ve had.
14. Set reminders
If you’re struggling to remember to refill your water bottle, add reminders to your phone, computer and/or daily planner. A well-placed sticky note telling you to pause and take a sip can help too!
15. Sip through a straw
Sometimes water just goes down smoother with a straw. Try a reusable straw to see if it helps you drain your glass quicker.
16. Drink purified water, not tap water
Not everyone enjoys the taste of their tap water, which makes hydrating harder. For a clean taste that everyone loves, drink purified water instead.
17. Challenge a friend
A little friendly competition may be all you need to start drinking more water! Set a water intake goal with a friend or a family member and race to see who hits the goal first.
18. Don’t forget the water during happy hour
Follow a one-to-one rule when having alcohol. For every alcoholic beverage you drink, match it with a glass of water. This way, you’ll counteract the dehydrating effects of your cocktail and save yourself from a bad hangover the next day!
19. Pair a water goal with your workout goal
It’s always important to hydrate during exercise. Make a goal to finish a full water bottle by the time you’ve finished your workout. Then refill and do it again after the workout.
20. Get a bigger water bottle
If constant refills are slowing you down, just upgrade to a bigger water bottle!
21. Mix juice with sparkling water
Diluting sugary drinks like juice with sparkling water makes a great mocktail and increases your hydration, while still giving you that kick of sugar you might be craving.
22. Drink throughout the work day
While you’re busy at work, try to drink a cup of water every two hours. The water will help you stay energized and alert.
23. Make drinking water easy to get to
Not only should you have a reusable water bottle always on hand, you should also have your water source as centrally located as possible. This might mean keeping a pitcher of water in the fridge, putting a water dispenser in your office or having a full backup water bottle in your bag or car. You might even want to consider a portable water dispenser.
24. Drink bulk water
A Primo water study found that people who drink bulk water tend to drink 25% more water than those who drink non-bulk water. You might find yourself drinking more when you pour from a 5-gallon Primo water bottle than drinking from single-serve plastic water bottles.
25. Reward yourself!
When you reach your daily water goal, celebrate with a special treat or an extra hour doing something you love. After all, you just made a big stride toward better health, so you deserve a reward!
At Primo, we want to make hydrating easier, which is why we provide three convenient ways to replenish your water supply. Buy a pre-filled exchange Primo bottle that fits any Primo dispenser, refill your empty Primo bottles at a self-service refill station or get water delivery straight to your home. It’s easy for Primo water to fit your needs and schedule, so drink up and enjoy!