Looking for ways to increase water intake? Here are 41 easy micro actions to significantly increase how much water you drink and build those habits, so they stick! If there’s one thing you must do to stay healthy, it’s drink water.
We hear it so often, we hear it everywhere, and we’re also likely telling your toddler and kids the same thing. But are you drinking enough water? There are so many benefits to drinking water and staying hydrated from improving digestion, strengthening your immune system, boosting metabolism and more. But despite all the benefits, it can be a hard thing to do and seems like an impossible ‘good habit’ to have.
Why do I struggle to drink water?
The most common reasons that people struggle to drink water:
- Busy: Whether it’s because you’re too busy at your desk and don’t remember to drink throughout the day or maybe constantly are forgetting your water bottle somewhere, or maybe because you’re simply an overwhelmed parent parenting through a pandemic (*raises hand*). All valid.
- Don’t like the taste: The good news is there are so many ways to change the way water tastes. Beyond that, it because you don’t like the taste of water? Or is it because you prefer it to be iced vs room temperature? Do you prefer drinking from a straw, bottle, or cup? These may seem like unimportant questions but if you know what your preference is, it will be easier to build your habit.
- Lack of preparation: Speaking of building your new water habit, small and intentional preparation will help you go a long way. If you like flavored water, stock up on your favorite flavored powders to add to your water, or take a few minutes every few days to slice up some fruit to toss into your water.
If you’ve tried to ‘drink more water‘ in the past but couldn’t get the habit to stick, try taking a moment to think about what stops you from drinking water regularly then choose tips that address those reasons AND easily fit into your current lifestyle. Be realistic with yourself. Set up your environment so you are set up for success.
This post is all about easy microactions to increase water intake
Why it’s important to drink water:
- 2/3 of our body is made of water
- Increase energy
- Improve digestion
- Immune system support
- Stress relief
- Boost metabolism
- Burn more calories
- Boost your brain efficiency
- Lubricate your joints and prevent cramps after working out
Signs you aren’t drinking enough water
Research shows that we are chronically dehydrated. If you are feeling thirsty, your body is already dehydrated so make sure to drink BEFORE you get thirst.
- Constantly feeling fatigued or cranky
- Constant headaches
- Dry lips or dehydrated skin
- Yellow or strong smelling pee
- Constantly hungry
- Constipated
- Intense, non-stop food cravings
- Peeing less than 4 times a day
How to increase your water intake ONCE AND FOR ALL!
How to increase water intake when you hate water
1. Drink waters infused with fruits
Try a combo of delicious fruits and herbs in your water. This is also very commonly known as ‘spa water’ and it’s so good! There are so many refreshing combinations like Very Berry Lemon Water, Orange Rosemary, and more. Pick your favorite combos, cut them up while you’re listening to your favorite podcast and save them in the fridge so you can have them on hand whenever you want to toss them into your water glass.
2. Get a water infuser pitcher, infuser water bottle, or infuser pods
Similar to the above, you can make large pitchers of the spa water. This makes it really easy for you to drink large amounts of your favorite fruit infused / water. Water bottles with infusers like this one are super chic and have an infuser built in. Infuser pods like these help keep all the fruits from getting mushy and sloshing around in your water.
3. Add powders to increase hydration and add flavor
There are so many different hydration and electrolyte powders that you could use to add some flavor to your water. These are great because they come in small packets that you can toss into your purse or diaper bag and have added benefits like multiplying hydration, immunity support, and more. My current favorite is Liquid IV x Poosh Honey Ginger Tumeric hydration multiplier. Waterdrops also makes ‘microdrinks’ with unique flavor combinations and added vitamins.
4. Consider adding carbonated water to your daily water intake
This could be a great alternative if you enjoy bubbly water and want to increase your water intake. Of course there are LaCroix and Target’s Bubbly brand. Another option is purchasing a SodaStream machine so you can make your own carbonated water. I wouldn’t make these my main source of water consumption but they are nice treat for breaking up the day or getting out of the early afternoon slump.
5. Freeze fruit into ice cubes and add them to your water
Perfect for a hot summer day, makes for beautiful IG/Pinterest worthy pictures and such a beautiful detail if you have guests over. Save some time by using the same fruits that you use for your spa water above. I personally like to use large ice cubes if I’m making these.
6. If you drink juice, water it down with water.
If you are a big juice drinker, consider diluting your juice with water. If you decrease the amount of juice and increase the amount of water over time, this will help you get used to the taste of water.
7. Splash a bit of your favorite juice into your water.
The above, but in reverse. Lately I’ve added a few drops of pomegranate juice and Trader Joe’s Superfruit juice. We are not big juice drinkers in our family but I will also do this for my toddler during sick days where extra hydration is needed.
8. Consider sports drinks, electrolyte water, or coconut water.
If you are a fan of gatorade or propel, I’d count that under water consumption as well. Just watch out for the sugar content here. I personally prefer coconut water over sports drinks but not everyone is a fan of the nutty coconut taste and I get that too. Again I wouldn’t use this as my #1 water source, but it can be a good way to hydrate more if you are falling behind on your water goals.
9. Try adding essential oils to your water.
Yes! You can add essential oils to your water and make some refreshing combinations. There are lots of health benefits to this and be sure to use high-quality, good grade essential oils. Make sure to look up the brand (try looking at dōTERRA or Young Living Oils) and remember that a little bit will go a very long way.
10. Sip on broths
There are big benefits to bone broth including improving gut health and increase collagen production. Sure you can get these at the supermarket but you can easily make your own using an Instant Pot. My favorite recipe here. I don’t flavor the broth but many people do. After I make the broth, I will let it cool, freeze them, and use them for cooking later.
11. Make yourself some tea
Tea could also be a good way to increase your water intake. According to experts at National Geographic, tea is the #2 most consumed beverage in the world. The flavor possibilities are endless. You can use tea bags or steep loose leaf tea at your desk while WFH or in the office. Depending on the tea you drink, there could be some caffeine which is considered a diuretic and potentially dehydrating but the amount is minimal as long as you are also drinking water along side the tea!
How to drink more water if you are too busy to drink water
12. Set an alarm on your phone or work calendar
This is the easiest thing you can do to increase water intake if you simply are too busy during the day to drink water. Resist the urge to cancel/ignore the alert when it comes up. One trick that helps me is setting a timer countdown on my Apple watch for 1 hour. My Watch alarm seems to be more effective than my phone alarm. If you work on a computer most of the day, try setting alarms on your Outlook or Google calendar and treat them as seriously as you would meetings.
13. Track your water consumption on your Apple Watch
If you have an Apple Watch try water tracking apps like Water Llama (my personal favorite). It’s an easy to use app where you can quickly log your water consumption throughout the day. It also sends non-intrusive notifications throughout the day.
14. Try the rubber band or bangle method to remind yourself to drink water
Try wearing 8 rubber bands or thin bangles on one arm and move them over to the other arm after you drink 8-10 oz of water. Seeing the rubber bands or bangles on your hands will be a constant visual reminder to drink more water!
15. Consider a smart water bottle (there are bottles that glow, and track)
If your manual phone/watch/calendar alerts aren’t working for you, try a smart water bottle. There are water bottles that glow to remind you to drink water! You can set them to glow during certain times or intervals or when you are behind on your water goal.
16. Get a water alert to put on your water bottle
If a whole water bottle glowing isn’t your vibe, you can try hydration reminders that fit almost any water bottle. This one in particular has a blinking alert and was ‘developed by the U.S. Navy’. It isn’t supported by a sophisticated app on your phone but the upside is that it can fit on most water bottles so you can switch it around.
17. Prepare your water the night before by filling up/chilling/freezing your water bottles. This is especially great on hot days.
This is a really simple, almost no-brainer tip but so easy to overlook if you like cold water. Put them in at night and let them thaw throughout the day, especially if you’ll be out and about.
18. Find an accountability partner to text and or remind each other to drink water!
Having an accountability partner can be helpful because you can encourage and support each other. Ask a friend who also has the goal of drinking more water or a coworker who can remind you through Slack, Messenger, whatever your office uses to communicate.
19. Giant water bottle w/ time
These huge water bottles are everywhere and can be extremely motivating since they are time based. They come in many different sizes and colors so take your pick. I personally have the 1 gallon bottle. It’s a lot of water but a really good reminder to keep drinking throughout the day. If you want to work your way up to 1 gallon, there’s also 32 oz or 17 oz.
If you often forget your water bottle when you’re on the go
20. Get a water bottle that you’ll use
OK hear me out. It sounds stupidly simple but it’s true. The first step here is finding the right water bottles that you like. I’ve tried more than I’d like to actually admit but I rotate between a 40oz Takeya bottle with a straw attachment, mybkr 1L ‘spiked tutu’, for everyday drinking while I’m working at my desk. I use my 1 gallon motivational water jug on days where I am more active and exercising.
21. Put the water bottle in a place where you won’t forget it
Maybe it’s by your purse, diaper bag, on top of your car in the garage… find a place and be consistent with it.
22. Get a water bottle with a strap/sling so you can take the bottle with you wherever you go and be hands free.
Another option if you don’t mind wearing your water bottle. The pro is that you are hands free and don’t have to lug a plastic or heavy water bottle with you. There are so many designs for various size water bottles. I love this black pattern here, half gallon sling with room for phone and wallet here, and motivational bottle with sling here.
23. Throw a water bottle into your bag along with your laptop, diaper bag, whatever you’ll need for the day.
Much like how we prepare our toddler’s backpacks for daycare or school, prepare your own bag w/ water on your way out. I try to do this the night before and I’ll put my water bottle by my purse or stuff it into whatever bag(s) I’m toting around all weekend. If you are one of those people who can run through a mental checklist of things before you leave the house, then add your water bottle to your list.
24. Pack yourself a water when you bring your toddler’s sippy cup
At some point, you are going to refill your baby, toddler or child’s cup before you head out the door. Make it a habit to fill your cup too (proverbially and literally).
25. While you’re at Starbucks / [or your favorite cafe] here
If you’re reading this blog, you’re likely a parent, which means at some point you are probably going to a Starbucks during some point in your day for coffee. Ask for venti water with your coffee.
26. Have water bottles in your bag at all times
Keep these collapsable BPA-free water bottles in the diaper bag so you can fill up at any water fountain, restaurant, etc. They are reusable, take up very little space, and easy to clean.
BONUS: Ways to add extra hydration all throughout the day
- Drink a glass of water as soon as you wake up
- If you drink coffee, always pair it with a big glass of water.
- Have 1-2 big glasses of water before a meal. This also decreases the chances of overeating.
- Consciously drink water with your snacks throughout the day.
- Eat more hydrating foods, fruits, and vegetables: watermelon, cantaloupe, oranges, tomatoes, cucumbers
- Drink water after going to the bathroom
- Have some water after a cocktail or a glass of wine (better yet, alternate water and alcohol to keep yourself hydrated and reduce chances of a hangover)
- Drink a glass of water before bed (not too much otherwise you might be waking up a lot at night!)
How to get toddlers to drink more water
- Let them pick their favorite cups: Give your child ownership over their sippy cup and let them choose their favorite one.
- Make popsicles: I really prefer home made popsicles over store bought. I like to use coconut water/coconut milk, honey and some fruit. You could use other ingredients like yogurt but I like to keep mine extra hydrating.
- Make it fun (race, invent a silly game): Honestly, iykyk. Everything has to a game with toddlers. Try having them drink water when you make a silly sound (meaning you also have to drink water when they make the same silly sound). See who can sip water the fastest.
- Make it a routine: Consistency is key here. Build it in your morning routine to both drink a glass of water in the morning and with breakfast.
- Rubber band to track: This trick worked for us throughout a hot summer. Put a rubber band around the clear sippy cup and ‘challenge’ the toddler to drink to the rubber band. Slowly move the rubber band down as they finish each round. Do this over a course of a few hours.
- Easy for them to access: Keep small water bottles, cups, sippy cups within your child’s reach. If you practice Montessori at home, start the water station early. This gives them the confidence and independence to pour their own water.
- SET AN EXAMPLE, see above! Goes without saying that if we want our toddlers to drink more water we need to do so ourselves.
This post was all about ways to increase your water intake
It really comes down to assessing your current lifestyle and adding in the small actions and optimizations until they become a natural part of our everyday lives. Do you have any little habits or tips/tricks you’ve adopted that have helped you increase your water intake?