Tips for Increasing your Daily Water Intake

The human body requires about two liters of water each day for optimal health. This amount rises if you live in a hot or dry climate, do any amount of physical activity or have certain health conditions. Just half an hour working in the garden can cause you to need an additional 16 ounces of water. Swapping sugary or caffeine-filled drinks for glasses of water will increase your intake while lowering the amount of calories you consume. If you are having trouble drinking two to three liters of fresh water each day, you may need to try a few tricks to remember. There’s ┬áno need to sit and guzzle glasses at the end of the evening if you work new habits into your daily routine.

Add a Little Flavor

glass of waterThe taste of even the cleanest filtered water can be boring and bland if you are used to sweet sodas and coffee. Start by removing any undesired odors and flavors from your water by filtering it. An inexpensive pitcher can save you hundreds of dollars over bottled water each year and produces less waste. Once your water is clean, add a touch of flavor. A slice of lemon, cucumber or orange will make you excited to sip again. A single herbal tea bag will slowly increase the flavor of a cold glass of water. You don’t have to heat up the water. If you can enjoy the taste of peppermint or chamomile tea without added sugar, you will still enjoy all the benefits of drinking more fluids without the added calories.

Keep Water on Hand

You can’t remember to drink at least six ounces of water every waking hour if you have to leave something engaging just to get a fresh glass. Invest in a water bottle that holds at least half a liter and keep it within your reach at all times. You can take a sip every few minutes, keeping you evenly hydrated. Trying to drink two liters all at once at the end of the day can cause serious electrolyte imbalances. You can make marks on the water bottle to track your intake throughout the day with a washable marker.

Drink When Eating

Drinking a full eight-ounce glass of water before each meal will help with digestion. It will also ensure that you reach your water intake goals without a lot of extra effort. Many people confuse the feelings of thirst for hunger. This leads to overeating and dehydration. Insufficient hydration makes it even harder to digest your food properly. Finish a glass of water and wait 10 minutes before picking up your fork. You will likely eat less and experience less ingestion.

Try a Straw

Investing a dollar or two in a fun straw can give you a surprising boost in your water intake. Research has shown that people tend to drink more total fluid when sipping through a straw. Get a reusable straw and a small bottle brush for cleaning it. Many water bottles also feature snap-on straws that slip into the lid for easy storage.

Eat Raw Fruits and Vegetables

Don’t overlook the amount of water found in a salad or a snack. Adding more fresh fruits and vegetables to your diet will provide a boost of fiber, vitamins and water. Some of the best foods for increasing water consumption include apples, grapes, romaine or green leaf lettuce, tomatoes, cucumbers and squash. Pair a better diet with plenty of fresh water from a source like and start enjoying better health.

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