How to Drink More Water: 12 Effective Strategies for Better Hydration

Staying properly hydrated is one of the simplest yet most impactful things you can do for your health, but many people struggle to drink enough water throughout the day.

Water makes up approximately 60-70% of your body weight and plays crucial roles in nearly every bodily function. From regulating body temperature and transporting nutrients to cushioning joints and eliminating waste products, adequate hydration is essential for optimal physical and mental performance.

Despite understanding the importance of hydration, many adults fall short of meeting their daily water intake needs. Whether you’re too busy to remember, dislike the taste of plain water, or simply haven’t developed the habit, increasing your water consumption doesn’t have to be complicated.

This comprehensive guide presents 12 practical, evidence-based strategies to help you drink more water and maintain better hydration throughout your day.

1. Determine Your Personal Hydration Needs

Before implementing strategies to increase your water intake, it’s essential to understand how much water your body actually needs.

The widely cited “8 glasses per day” rule is a convenient guideline but lacks scientific backing for individual needs. Your actual fluid requirements depend on numerous factors including body size, activity level, climate, overall health status, and dietary habits.

According to the National Academy of Medicine, adequate daily fluid intake is approximately 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women. This includes fluids from all beverages and water-rich foods, not just plain water alone.

However, these are general recommendations. You may need more fluid if you:

• Exercise regularly or engage in intense physical activity
• Live in hot, humid climates
• Spend significant time at high altitudes
• Are pregnant or breastfeeding
• Experience illness with fever, vomiting, or diarrhea

A practical approach is to monitor your urine color. Pale yellow or clear urine typically indicates adequate hydration, while dark yellow or amber suggests you need more fluids.

2. Establish Concrete Daily Hydration Goals

Setting specific, measurable goals is one of the most effective ways to increase your water consumption.

Rather than vaguely deciding to “drink more water,” create a SMART goal—one that is Specific, Measurable, Achievable, Relevant, and Time-bound. For example: “I will drink 64 ounces of water between 8 AM and 6 PM every day this week.”

Having a concrete target makes it easier to track progress and stay accountable. You might start with a modest goal and gradually increase it as the habit strengthens.

Consider breaking your overall daily goal into smaller, more manageable targets throughout the day. For instance, aim to drink 16 ounces by mid-morning, another 16 ounces by lunch, and so on.

Writing down your goal and displaying it prominently—on your phone’s home screen, bathroom mirror, or refrigerator—serves as a constant reminder and motivation.

3. Always Keep a Water Bottle Within Reach

One of the simplest yet most effective strategies for drinking more water is to keep a reusable water bottle with you at all times.

Having water readily accessible eliminates barriers to hydration. When you carry a water bottle to work, in your car, at the gym, or while running errands, you’re far more likely to take frequent sips throughout the day.

Choose a bottle that suits your lifestyle. Insulated bottles keep water cold for hours, which many people find more appealing. Some bottles have time markers or motivational messages to encourage consistent drinking. Others have built-in fruit infusers for flavoring options.

The visual presence of a water bottle also serves as a powerful reminder. Seeing your bottle on your desk or table triggers the mental prompt to drink, helping you develop the habit more quickly.

Additionally, using a reusable bottle is environmentally responsible and more economical than purchasing single-use plastic bottles.

4. Use Technology and Reminders to Stay on Track

In our busy lives, it’s easy to forget to drink water. Technology can help bridge this gap with timely reminders.

Numerous smartphone apps are specifically designed to track water intake and send notification reminders throughout the day. Apps like WaterMinder, Plant Nanny, or MyFitnessPal allow you to log your consumption and visualize your progress.

If you prefer not to use specialized apps, simply set recurring alarms on your phone or smartwatch. You might schedule reminders every hour during work hours, or set alerts at specific times when you’re most likely to forget—mid-morning, mid-afternoon, and evening.

Smart water bottles with built-in tracking technology are another option. These bottles sync with your phone and glow or vibrate when it’s time to drink.

The key is finding a reminder system that fits seamlessly into your routine without becoming annoying. Experiment with different frequencies and methods to discover what works best for you.

5. Swap Sugary Beverages for Water

One of the healthiest ways to increase water intake is to replace sugar-sweetened beverages with water.

Sodas, sports drinks, energy drinks, and sweetened teas and coffees often contain significant amounts of added sugars and empty calories. Regular consumption of these beverages is associated with increased risk of obesity, type 2 diabetes, cardiovascular disease, and dental problems.

Making even small substitutions can have substantial health benefits. Replacing just one 12-ounce soda per day with water eliminates approximately 140 calories and 39 grams of sugar from your daily intake.

If you’re accustomed to flavored drinks, the transition to plain water might feel challenging initially. Start gradually by alternating between your usual beverage and water, then progressively increase the proportion of water.

You might also try carbonated water or sparkling water as a substitute for soda. The effervescence can satisfy cravings for fizzy drinks without the added sugars and calories.

This simple swap not only increases hydration but can also support weight management goals and improve overall metabolic health.

6. Develop a Pre-Meal Water Ritual

Creating a habit of drinking water before meals is an excellent strategy for increasing daily intake while offering additional health benefits.

Drinking a full glass of water 20-30 minutes before each meal adds at least three extra glasses to your daily consumption—potentially 24 ounces or more depending on your eating schedule.

This practice may also support weight management efforts. Studies suggest that drinking water before meals can increase feelings of fullness, potentially leading to reduced calorie intake during the meal. This effect appears particularly pronounced in older adults.

Furthermore, sometimes the body can confuse thirst signals with hunger signals. Drinking water before eating helps ensure you’re responding to genuine hunger rather than thirst.

To establish this habit, keep a glass near your dining area or fill your water bottle before sitting down to eat. Over time, this routine becomes automatic, requiring no conscious effort.

7. Invest in a Water Filtration System

The taste and quality of your water can significantly impact how much you drink. If you find your tap water unpalatable, a filtration system might be the solution.

While most municipal water in the United States meets safety standards, factors like chlorine treatment, mineral content, and aging pipes can affect taste. Additionally, concerns about contaminants like lead, pesticides, or microplastics cause some people to avoid tap water altogether.

Water filtration options range from inexpensive pitcher filters and faucet attachments to under-sink systems and whole-house filtration units. Even basic filters can improve taste by removing chlorine and reducing certain contaminants.

Beyond improving taste, filtered tap water is more economical and environmentally sustainable than bottled water. Many bottled waters are simply filtered municipal water sold at a substantial markup.

When selecting a filter, consider having your water tested to identify specific contaminants, then choose a filter certified to remove those substances. The Environmental Protection Agency and independent organizations provide resources for understanding water quality in your area.

8. Enhance Water with Natural Flavors

If you find plain water boring or unappealing, adding natural flavors can make hydration more enjoyable without compromising health benefits.

Fresh fruit infusions are a popular and healthy way to flavor water. Simply add sliced fruits, vegetables, or herbs to your water and let it infuse for a few hours. Popular combinations include:

• Lemon and mint
• Cucumber and lime
• Strawberry and basil
• Orange and blueberry
• Watermelon and rosemary
• Ginger and lemon

Fruit-infuser water bottles make this process convenient and portable. You can prepare infused water the night before and refrigerate it for enhanced flavor.

Herbal teas served cold are another excellent option. Brew your favorite caffeine-free herbal tea, let it cool, and enjoy it throughout the day.

While commercial water enhancers and flavor drops are available, read labels carefully. Many contain artificial sweeteners, colors, or other additives that may not align with your health goals. If you choose these products, select options with minimal ingredients and no added sugars.

9. Create an Hourly Drinking Schedule at Work

The workplace presents both a challenge and an opportunity for hydration. Long periods of focus can make hours pass without drinking, but the structured environment also allows for systematic hydration strategies.

A simple yet effective approach is to commit to drinking a specific amount of water each hour you’re at work. If you work a typical 8-hour day, drinking just one cup (8 ounces) per hour adds 64 ounces to your daily intake.

Place a filled glass or water bottle on your desk at the start of each hour. Make it a rule to finish that serving before the hour ends. When the next hour begins, refill and repeat.

You might tie this habit to other regular work activities. For example, drink water when you first sit down, when you check emails, before meetings, or during brief breaks between tasks.

If you work from home, the same principle applies. The key is creating a consistent pattern that becomes automatic over time.

This strategy not only improves hydration but also encourages regular movement (to refill your bottle), which can reduce the negative health effects of prolonged sitting.

10. Take Frequent Small Sips Throughout the Day

Rather than trying to drink large amounts of water at once, consistent small sips throughout the day can be more effective and comfortable for maintaining hydration.

This approach is gentler on your digestive system and helps maintain more stable hydration levels rather than creating peaks and valleys. Frequent sipping also prevents the bloated, uncomfortable feeling that can come from drinking too much at once.

Keep water within arm’s reach and visible as you go about your day. Each time you see it or think about drinking, take a few sips—even if you’re not particularly thirsty.

This method offers additional benefits beyond hydration. Regular water intake keeps your mouth moist, which supports oral health and helps prevent bad breath. It can also help manage dry mouth conditions and support the production of saliva, which plays important roles in digestion and dental health.

For people who find drinking water tedious or difficult, the sipping method often feels more manageable than trying to consume full glasses at specific times.

11. Increase Consumption of Water-Rich Foods

While drinking water is the most direct way to hydrate, approximately 20% of daily fluid intake typically comes from food. Increasing your consumption of water-rich foods contributes to overall hydration while providing essential nutrients.

Many fruits and vegetables have exceptionally high water content:

• Cucumber: 96% water
• Iceberg lettuce: 96% water
• Celery: 95% water
• Radishes: 95% water
• Tomatoes: 94% water
• Zucchini: 94% water
• Watermelon: 92% water
• Strawberries: 91% water
• Cantaloupe: 90% water
• Peaches: 89% water
• Oranges: 88% water

Incorporating these foods into meals and snacks provides hydration alongside vitamins, minerals, antioxidants, and fiber—nutrients absent from plain water.

Soups and broths are another excellent source of hydration. A bowl of vegetable soup or broth-based soup can contribute significant fluid while also providing nourishment.

While water-rich foods shouldn’t completely replace drinking water, they’re a valuable complement to your hydration strategy, especially if you struggle to drink enough throughout the day.

12. Bookend Your Day with Water

Establishing a morning and evening water routine is a simple way to ensure you start and end your day well-hydrated.

Drinking water first thing in the morning offers several benefits. After 7-8 hours of sleep without fluid intake, your body naturally becomes mildly dehydrated. A glass of water upon waking helps rehydrate your system and jumpstart your metabolism.

Morning hydration may also enhance alertness and cognitive function. Some research suggests that even mild dehydration can impair concentration, mood, and physical performance. Starting your day hydrated sets a positive foundation for optimal functioning.

To make this habit stick, keep a glass or bottle of water on your nightstand. As soon as you wake up—even before getting out of bed—drink it.

Similarly, drinking water before bed can prevent waking with a dry mouth and may support various overnight bodily functions. However, timing matters. Drinking too close to bedtime might interrupt sleep with bathroom trips. Aim to finish your evening water about 30-60 minutes before sleep.

These two glasses alone add 16 ounces or more to your daily intake—a simple contribution that requires minimal effort once established as a routine.

Recognizing Signs of Proper Hydration

As you implement these strategies, it’s helpful to recognize signs that indicate whether you’re meeting your hydration needs.

Positive indicators of adequate hydration include:

• Pale yellow or clear urine (darker urine often indicates dehydration)
• Regular urination (typically 4-10 times daily)
• Moist lips and mouth
• Elastic skin that quickly returns to normal when pinched
• Consistent energy levels throughout the day
• Clear thinking and good concentration

Warning signs of dehydration include:

• Thirst (by the time you feel thirsty, you’re already mildly dehydrated)
• Dark yellow or amber-colored urine
• Infrequent urination
• Dry mouth, lips, or eyes
• Fatigue or lethargy
• Headaches
• Dizziness or lightheadedness
• Difficulty concentrating

Monitoring these signs helps you adjust your water intake appropriately and recognize how hydration affects your well-being.

Common Obstacles and Solutions

Many people encounter specific challenges when trying to increase water intake. Here are solutions to common obstacles:

Problem: “I don’t like the taste of water.”
Solution: Try filtered water, add natural flavors with fruit or herbs, experiment with different water temperatures, or try sparkling water.

Problem: “I forget to drink water.”
Solution: Set phone reminders, use a tracking app, keep water visible at all times, or link drinking to existing habits (like drinking water every time you check your email).

Problem: “I’m always running to the bathroom.”
Solution: This typically improves as your body adjusts to increased hydration. Spread intake throughout the day rather than drinking large amounts at once, and reduce intake close to bedtime.

Problem: “Water makes me feel bloated.”
Solution: Sip slowly rather than gulping, avoid drinking large amounts at once, and try room temperature water instead of very cold water.

Problem: “I’m too busy to stop and drink water.”
Solution: Keep water at your workstation, in your car, and everywhere you spend time. Use a bottle with a straw or spout for easy sipping while working.

The Bottom Line

Adequate hydration is fundamental to maintaining good health, supporting physical performance, and promoting cognitive function. While the importance of drinking enough water is well-established, many people struggle to meet their daily fluid needs.

The 12 strategies outlined in this guide provide practical, actionable approaches to increasing your water intake. From understanding your personal hydration requirements and setting specific goals to leveraging technology, flavoring water naturally, and consuming water-rich foods, these methods offer various entry points for developing better hydration habits.

The most effective approach combines several strategies that align with your lifestyle, preferences, and daily routine. Start with one or two methods that seem most feasible, establish them as habits, then gradually incorporate additional strategies as needed.

Remember that building new habits takes time—typically several weeks of consistent practice. Be patient with yourself, track your progress, and celebrate small victories along the way.

Proper hydration is one of the simplest yet most powerful steps you can take toward better health. By implementing these evidence-based strategies, you can overcome common barriers to drinking enough water and experience the numerous benefits of optimal hydration.

Sources:

• Centers for Disease Control and Prevention – Water and Nutrition
• National Institutes of Health – Water, Hydration and Health
• National Academy of Medicine – Dietary Reference Intakes for Water
• Environmental Protection Agency – Drinking Water
• USDA FoodData Central – Nutrient Database
• Mayo Clinic – Water: How much should you drink every day
• WebMD – Benefits of Drinking Water