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10 Ways to Drink More Water

By Abigail Meyer, Dietetic Intern with North Carolina Central University and Duke Diet and Fitness Center

Can’t seem to drink enough water? Are you busy and forget to drink enough throughout the day? Is drinking water ‘not your thing’?

Drinking adequate water throughout the day can be challenging even though we all know it’s important. Everyone needs a slightly different amount depending on body size, and if you exercise, you need even more to account for losses through sweat. It’s a good idea to work with your medical team and dietitian to set a daily water intake goal.

 Take the First Step

Here are 10 tips and tricks to help you reach your daily water intake goal.

 

1. Carry a water bottle

Keep a water bottle in your gym bag, your purse, your car, your office, wherever you might need one! If you are out running errands, bringing a water bottle will remind you to keep drinking.

 

2. Fill bottles up ahead of time

Always on the go? Fill up multiple water bottles and have them handy for when you run out the door. If they’re already filled, you don’t have an excuse not to bring one.

3. Add some flavor

Try fruit infused water, unsweetened iced tea, or hot tea! Not sure what to put in your water? Here are some suggestions: cucumber & mint, lemon & lime, orange, strawberry, apple & cinnamon, watermelon & basil, fruit or herbal tea bags. Foods with a high water content count towards hydration status. These include fruit, celery, peppers, tomatoes, leafy greens, cucumber, and others.

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4. Mark up your bottle

Use a sharpie to mark goal lines for drinking your water throughout the day. For example, you can put hourly lines, like this water bottle, and refill halfway through the day!

 

5. Fill a cup before you eat

Make a habit of always having a glass of water with you when you sit down to eat. Not only will this help you feel satiated, but it will be a good reminder to keep drinking!

 

 

6. Use a filter

Water taste funny? Investing in a water filter is a good way to ensure your water is clean and it might even taste better. There are also filtered water bottles available! Such as the Brita Hard-Sided Filtered Water Bottle, and this Bobble Water Bottle.

 

7. Refill immediately

Don’t let an empty water bottle sit on your desk for hours at a time. When you empty it, go refill it right away.

 

8. Get a reusable straw

Sometimes all it takes is adding a fun straw to get you excited to drink more water. It’s environmentally friendly, too!

 

 

9. Use an app

There are apps that you can download on your mobile devices that help you track your water throughout the day.
App suggestions:
Gulps
Waterlogged
Water Tracker

 10. Have an accountability buddy

Know another person that also needs to drink more water? Keep each other accountable and on track!

Not sure if you’re hydrated?

One good way to check hydration status is to check the color of your urine. Clear-light yellow is indicative of good hydration. Dark yellow tells you that you should be drinking more water.

Happy hydrating!

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With more than 40-year years of experience in delivering wellness and weight loss programs, the Duke Diet and Fitness Center has established itself as one of the leading weight loss and total body health destinations for health conscious individuals seeking a residential style health program focused on natural weight loss.

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