7 Easy Ways To Drink More Water & Stay Hydrated (2023)

Drinking more water to ensure you remain well-hydrated throughout the day can only improve your health for the better. And now that summer is just around the corner, it's the perfect time to make sure hydration is a healthy habit in your regular routine. But if you aren't currently prioritizing staying hydrated, the thought of changing this may seem challenging or even intimidating. So how do you drink more water daily without it seeming like an arduous, disruptive chore?

To find out more about the importance of healthy hydration and get advice on easy ways to drink more water throughout the day, we spoke to three dietitians from our Medical Expert Board. Keep reading to get their insight on the value of H2O and how to drink more of it—and if you're still thirsty for knowledge, quench it by discovering What Happens to Your Body When You Drink Lemon Water.

Why is hydration important?

7 Easy Ways To Drink More Water & Stay Hydrated (1)

"Your body is made up of 50–70% water, and it depends on water in order to function properly. Every cell, tissue, and organ in the body needs water in order to function," says Toby Amidor, MS, RD, CDN, FAND, award-winning nutrition expert and Wall Street Journal bestselling author of Up Your Veggies: Flexitarian Recipes for the Whole Family.

"Maintaining adequate hydration is important for many reasons," adds Lauren Manaker, MS, RDN, registered dietitian and author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility. "Being hydrated may help people combat brain fog; it can help the body flush out toxins, and it can even help people lose weight in certain cases. It also helps the body maintain an appropriate temperature, and it helps keep joints lubricated."

"Water makes up a large percentage of the blood, which carries essential nutrients to your cells and also carries waste material to your kidneys," says Amidor. "[This is] then excreted from your body through the urine. It also helps regulate your body temperature through sweat and promotes healthy stool, which keeps your digestive tract working properly and helps keep you regular," Amidor elaborates.

(Video) 7 Easy Ways To Drink More Water

"Optimal hydration also helps maintain energy levels; water is needed to carry nutrients to cells," says Greene. Additionally, Greene notes that "being chronically dehydrated can lead to digestive issues, kidney stones, and high blood pressure."

"You lose water daily through processes like sweating, making urine, and having bowel movements," Amidor explains concerning the effects of dehydration. "When you lose more fluids than you take in, your body ends up not having enough water to function properly at peak performance. As such, you can find yourself with headaches, dizziness, digestive issues (constipation), and fatigue. Dehydration can also affect your mood, memory, and cognitive ability in a negative manner. Once you rehydrate, these symptoms do subside."

RELATED: What Happens to Your Body When You Don't Drink Enough Water

How much water should the average person drink each day to stay hydrated?

7 Easy Ways To Drink More Water & Stay Hydrated (2)

The Institute of Medicine has set an adequate intake (AI) of water for men atapproximately 15.5 cups (3.7 liters) of total water a day and around 11.5 cups (2.7 liters) of total water a day for women.

"These estimates come from fluids from both food and beverages," explains Amidor. "A person typically gets about 20% of the water they need from food, especially fruits and vegetables. Taking those percentages into account, it is estimated that women need about 9 cups of fluids per day and men need about 12.5 cups of fluids per day for proper hydration."

"However, there is more to the story—and how much water [or] fluids you need [varies between] individuals based on several factors," says Amidor. According to Amidor, these factors include:

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  1. Exercise: "Any activity that makes you sweat means you need to consume extra fluids to replenish the amount that was lost," she says.
  2. Environment: "The hotter or more humid the weather, the more you're likely to sweat—and the more water you need to drink," explains Amidor. "Dehydration is also more likely to occur at higher altitudes like if you're hiking, skiing, or visiting an area of high elevation."
  3. When you're sick: "If you are sick and exhibit symptoms of fever, diarrhea, or vomiting, your body is losing water/fluids," says Amidor. "So it's important to drink more water and follow your doctor's recommendations if anything additional is needed."
  4. During pregnancy and while breastfeeding: "During these life stages, there are many more metabolic reactions going on in the body for both mom and baby. As such, they require more fluid/water intake per day," advises Amidor.

Sydney Greene, MS, RDN, agrees that how much water you should drink each day ultimately varies across individuals based on their unique body chemistry and needs relative to their environment."The amount of water someone needs to drink in order to be hydrated and feeling their best is very individual," she says. "As a general rule of thumb, it is best to drink roughly half your body weight in ounces per day," she suggests.

How to drink more water daily

Here are a few expert-approved tips to help you drink more water, which you can seamlessly incorporate into your regular routine with ease. These tips will not only help you drink more water but also will enable you to stay hydrated throughout the day without having to give it a second thought.

1. Eat hydrating foods

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"Remember that foods like watermelon and cucumber are mostly water. Because of this, choosing these foods can help people maintain their hydration simply by snacking," advises Manaker, "Bonus? These foods have natural electrolytes, which can help promote a healthy hydration status too. Watermelon is 92% water and it contains the electrolytes magnesium and potassium."

RELATED: Is Watermelon Good for You? 15 Science-Backed Effects of Eating It

2. Set alarms for yourself

"Set an alert to go off on your phone every hour," suggests Greene. "I will sometimes have clients put a note in their calendar on the hour that says 'time to drink.'"

3. Treat yourself to a large reusable water bottle

7 Easy Ways To Drink More Water & Stay Hydrated (4)

"Purchasing a large water bottle (about 40 oz.) can also be a helpful way to drink more water," says Greene. "It may seem overly simple, but buying a water bottle with a straw or having reusable straws at home to put into cups can make sipping water much easier."

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"Start by aiming to drink at least one full bottle per day, and work your way up to two bottles from there," she adds.

4. Prep your water overnight & make sure it's accessible throughout the day

Manaker suggests that you "fill a water bottle at night and put it in the fridge. That way, you will have a beverage ready to grab on busy mornings, eliminating your excuse that you have 'no time' to fill a water bottle when you are juggling the morning rush," she adds.

"Sometimes you just can't carry all your daily water with you," says Amidor. "That is when a nice water bottle is a good idea—keep it next to you and sip throughout the day and refill it when needed."

5. Try flavor-infused water

7 Easy Ways To Drink More Water & Stay Hydrated (5)

"Lean on infused water if you need a little flavor," suggests Manaker. "A touch of 100% fruit juice added to plain water can add some much-needed flavor too, especially for those who don't enjoy the taste of plain H2O."

Adding a twist of lemon, lime, or grapefruit to blasé water can also give the taste of your drink a bit more edge without compromising the health integrity of this drink. Lemon water, in particular, has been linked to various health benefits, many of which I experienced firsthand when .

6. When given a choice of beverage, always go for H2O

Sure, other drinks can hydrate your body—but all pale in comparison to a tall drink of water. "Instead of sugary sodas or large Venti cups of fancy coffee, opt for water or sparkling water—which is calorie-free," says Amidor.

(Video) 10 Ways To Increase Water Intake | Drink More Water | Suchismita

7. Listen to your body

Sometimes the most obvious solution is the most beneficial. According to Amidor, appropriately responding to internal cues your body sends is one of the most effective ways to stay hydrated. "Drink when you're thirsty," says Amidor. "Thirst is your body's way of telling you that you need fluids."

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(Video) 10 Ways to Drink More Water 💦


7 Easy Ways To Drink More Water & Stay Hydrated? ›

1. Water. While it likely comes as no surprise, drinking water is most often the best and cheapest way to stay hydrated and rehydrate. Unlike many other beverages, water contains no added sugars or calories, making it ideal to drink throughout the day or specifically when you need to rehydrate, such as after a workout.

How can I drink more water and stay hydrated? ›

Tips for staying hydrated
  1. Drink a glass of water first thing in the morning. ...
  2. Invest in a fun or fancy water bottle. ...
  3. Use alarms or notifications to your advantage. ...
  4. Focus on your body's signals. ...
  5. Drink a glass of water before each meal. ...
  6. Add calorie-free flavoring. ...
  7. Check the color of your urine.

What's the quickest way to rehydrate your body? ›

1. Water. While it likely comes as no surprise, drinking water is most often the best and cheapest way to stay hydrated and rehydrate. Unlike many other beverages, water contains no added sugars or calories, making it ideal to drink throughout the day or specifically when you need to rehydrate, such as after a workout.

What's the easiest way to drink more water? ›

Here are some tips for upping your water game:
  1. Flavor it. Add fruit to your water. ...
  2. Tie it into a routine. Drink a glass of water every time you brush your teeth, eat a meal or use the bathroom.
  3. Eat it. ...
  4. Track it. ...
  5. Challenge a friend. ...
  6. Take it to go. ...
  7. Alternate your drinks.
Jul 12, 2021

What hydrates better than water? ›

Milk is more hydrating than water

For example, milk was found to be even more hydrating than plain water because it contains the sugar lactose, some protein and some fat, all of which help to slow the emptying of fluid from the stomach and keep hydration happening over a longer period.

How many times a day should I drink water to stay hydrated? ›

Here are some tips to help you make sure you are drinking enough fluids to maintain good levels of hydration. You are probably all aware of the “cardinal rule” that says adults should drink six to eight 8-ounce glasses of water per day.

What foods help hydrate the body? ›

  • Cucumber (96%) If you love the crunch of a cucumber, you're in luck. ...
  • Iceberg Lettuce (96%) Darker greens do provide more fiber, folate and vitamin K. ...
  • Celery (95%) ...
  • Radishes (95%) ...
  • Romaine Lettuce (95%) ...
  • Tomatoes (94%) ...
  • Zucchini & Summer Squash (94%) ...
  • Asparagus (92%)
Jun 17, 2022

What are 3 warning signs of dehydration? ›

Some of the early warning signs of dehydration include:
  • feeling thirsty and lightheaded.
  • a dry mouth.
  • tiredness.
  • having dark coloured, strong-smelling urine.
  • passing urine less often than usual.
Feb 13, 2023

What drink has the best electrolytes? ›

Best Overall: Gatorade

The levels of electrolytes (sodium and potassium) are moderate and sensible with 160 mg of sodium and 45mg of potassium per 12 fluid ounce serving. You can also find Gatorade varieties with higher sodium, zero sugar or no calories depending on your needs.

Is Gatorade good for hydration? ›

Gatorade, because of its electrolyte content, helps to restore the lost electrolytes and keep a person hydrated, during intense activity. It can also replace electrolytes, during times of illness, such as stomach viruses.

What is the most water you should drink at one time? ›

If you're wondering how much water you should drink on those occasions, speak with your doctor, but a general rule of thumb for healthy people is to drink two to three cups of water per hour, or more if you're sweating heavily.

What happens when you start drinking enough water? ›

You'll feel less hungry and may even lose weight. You'll probably experience more comfortable digestion (less heartburn). Bowel movements might be easier and more regular. Your teeth and gums will be healthier and more resilient.

Does coffee count as water intake? ›

Here is one more reason to enjoy that morning cup of joe: “Coffee counts toward your daily water intake,” says Lauren DeWolf, MS, RD, a registered dietitian with Sharp Rees-Stealy Medical Centers. The water in coffee, tea and other caffeinated beverages helps us meet our daily fluid needs.

What's the most unhealthiest drink? ›

10 Unhealthy Drinks You Should Be Avoiding
  • Soft Drink. Soft drink can increase the risk of diabetes, obesity, and other health issues. ...
  • Energy drinks. Energy drinks are usually high in caffeine and sugar. ...
  • Sweetened coffee drinks. ...
  • Sweetened tea. ...
  • Fruit Juices. ...
  • Sports drinks. ...
  • Alcoholic beverages. ...
  • Flavoured water.
Jan 28, 2023

Why is Gatorade better than water? ›

Electrolytes and carbohydrates help athletes refuel and rehydrate. This is what makes sports drinks popular. Electrolytes help regulate the body's fluid balance while the carbs provide energy. Gatorade claims their product hydrates better than water because of these additional ingredients.

How many bottles of water will hydrate you? ›

The National Academies of Sciences is another organization that weighs in on the amount of water you should drink each day, stating that about 2.7 liters for women and 3.7 liters of water for men per day are about right. That would be about 5-6 bottles of water for women and 7-8 bottles for men.

What is the best type of water to drink? ›

Without a doubt, spring water is the winner. It is considered the best water to drink, providing vital nutrients as it moves through the body. This is, of course, spring water that is bottled at the source and proven to be actual living spring water.

How long does it take for a glass of water to go through the body? ›

The average person will take about 10 minutes or less for their body to process one glass of water because they have normal levels of bodily functions such as digestion and absorption.

What are the top 5 hydrating foods? ›

  • Cucumber contain a good amount of water - 96%. ...
  • Iceberg Lettuce is 96% water. ...
  • Radishes have 95% water. ...
  • Celery water content is 95%. ...
  • Zucchini are made up of 94% water. ...
  • Tomatoes have high water content, about 94% and are special because of their variety of flavours and uses in different dishes.
Oct 6, 2020

What fruit is the most hydrating? ›

1. Watermelon. Watermelon is very healthy and one of the most hydrating foods you can eat. A 1-cup (154-gram) serving contains over a half cup (118 ml) of water, in addition to some fiber and several important nutrients, including vitamin C, vitamin A and magnesium.

Do bananas hydrate you? ›

Fruits and vegetables can help with hydration [a banana is 74% water!] and provide healthful nutrients such as vitamins, minerals, fiber and protein. So for elite athletes – or those just trying to stay fit – a diet with plenty of fruits and vegetables, including bananas, is important for performing at your best!

How do I know I'm hydrated? ›

Not sure if you're dehydrated? One of the easiest ways to tell is by checking the color of your urine. If it looks clear or pale yellow, then you're drinking enough water. But if your urine is a darker yellow or an amber color, then it's time to hydrate.

Can you be dehydrated and still pee clear? ›

Clear, colorless urine can be a temporary condition due to drinking an excess of water or it can be a sign of an underlying medical condition. What's most important is that you seek medical care if you suspect you're becoming dehydrated or if your urine is very clear and diluted.

What happens when you don't drink enough water? ›

Water also contributes to regular bowel function, optimal muscle performance, and clear, youthful-looking skin. However, failing to drink enough water can cause dehydration and adverse symptoms, including fatigue, headache, weakened immunity, and dry skin.

What hydrates better than Gatorade? ›

Pedialyte products generally provide fewer calories and sugar and a significantly higher electrolyte content than Gatorade. Pedialyte may help people of all ages recover from viruses, while Gatorade is specifically designed for adult athletes.

Which is better Gatorade or electrolyte? ›

Both are good as oral rehydration solutions, but Pedialyte may be better in cases of diarrhea (since sugar promotes diarrhea and Pediatlyte is lower in sugar). For sports, Gatorade's high sugar content may help fuel athletic performance and duration.

Should seniors drink electrolytes? ›

Electrolyte drinks are beneficial to pretty much everyone, but they're particularly helpful for seniors who are at a greater risk for dehydration and may struggle to get adequate electrolytes from food sources, such as leafy greens, fruit, meat, nuts, and legumes.

Is Pedialyte better than Gatorade? ›

Both are good as oral rehydration solutions, but Pedialyte may be better in cases of diarrhea (since sugar promotes diarrhea and Pediatlyte is lower in sugar). For sports, Gatorade's high sugar content may help fuel athletic performance and duration.

Which Gatorade is the healthiest? ›

Gatorade Fit is the newest electrolyte beverage from Gatorade and is formulated for those seeking healthy, real hydration with no added sugar.

Is it OK to drink Pedialyte everyday? ›

"It is not designed for everyday use or hydration needs where water is adequate — so it's always a good idea to check with your doctor first to see if daily use is recommended," Williams says. In other words, you should definitely not replace all the water you drink with Pedialyte.

Is it better to drink water slowly or all at once? ›

Sip water slowly than guzzling it down at once. Sipping water and allowing it to stay in the mouth and then passing through the food pipe helps the alkaline saliva reach the stomach to neutralise acid levels in the stomach.

How long does it take for 8 oz of water to reach the bladder? ›

If you drink 8 oz. of water , it will usually be in your bladder within 20 minutes, so maybe a good idea to plan your void, if your bladder does not warn you. Also there is no health benefit to large volumes of water.

Is it better to drink water all at once or over time? ›

taking all your water at once. It's important to make sure you replace more water than you lose during the day to maintain optimum hydration status. The best way to achieve this is by drinking water regularly throughout the day rather than consuming all your water requirements at a particular time during the day.

Why am I so dehydrated when I drink a lot of water? ›

This is known as hyponatremia and it's caused by low sodium (salt) levels in the blood. It can occur if too much water is drunk over a short period of time. Hyponatremia sometimes affects athletes whose blood sodium level is reduced through sweat and then diluted by drinking large amounts of water.

How come I drink so much water but still dehydrated? ›

You might have an electrolyte imbalance: Electrolyte imbalances are one of the most common reasons you might feel dehydrated even after drinking tons of water: “Sometimes if we drink a lot of water but we don't take in enough fruits and vegetables, our electrolytes—sodium, potassium, magnesium, chloride, etc.—can get ...

Can you drink lots of water and still be dehydrated? ›

We all need to drink water — typically more than we realize. So, what if you drink loads of water each day but are still feeling thirsty and dehydrated? It can be a sign that something else is going on. Factors like your medication, how much you sweat and if you're sick can affect your levels of hydration.

How long does it take for water to fully hydrate you? ›

In general, however, it usually takes about two hours for your body to rehydrate fully after drinking a significant amount of water. As for how you should rehydrate, water is the best choice. Sports drinks, such as Gatorade, can be helpful for athletes who need to replenish electrolytes.


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