Wellness@Work: 10 strategies to drink more water
Drinking enough water throughout the day can make a significant difference in how you feel.
By Michelle Ryan-Day
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Unfortunately, many people don’t drink enough water every day. That’s unfortunate because it can make a significant difference in how you feel. Here are 10 practical strategies to help you drink more water throughout the day.
- Make it part of your routine. Drink a glass right after waking up. Have a glass before or during every meal and snack. End your day with a small glass of water.
- Always keep it visible. Keep a bottle on your desk, in your car, or by your bed — visual cues are powerful reminders. Consider using a clear bottle so you see your progress.
- Use a reusable bottle you love. Find a container that is the right size for you (some like big bottles, some prefer smaller flasks), easy to carry and clean, and fun (that includes a vibrant color, attractive pattern, or motivational quote).
- Set reminders. Use your smart phone alarm or a hydration app such as Plant Nanny, WaterMinder, or Hydro Coach. Set hourly reminders to encourage yourself to take a sip.
- Infuse for flavor. Add lemon, lime, orange slices, or fresh herbs (mint, basil), berries or cucumber. This can make it feel like a treat instead of a chore.
- Track your intake. Mark your bottle with time goals (e.g., “drink to here by 10 a.m.”). Use a habit tracker app or a paper log to monitor your progress.
- Tie it to other habits. Take a drink every time you check email, get up to stretch, or return from the restroom. This “habit stacking” technique helps to make it automatic.
- Adjust the temperature. Some people prefer ice-cold water; others prefer room temp. Figure out what makes you more likely to drink water and go with it.
- Include water-rich foods. Eat more watermelon, cucumbers, celery, broth, and soups. These help your hydration without only drinking plain water.
- Make it a game. Challenge yourself or a friend to hit your daily goal. Reward yourself when you succeed (new bottle, favorite tea, etc.).
About the author: Michelle Ryan, an E-RYT 200 yoga teacher and fitness instructor, works as a marketing specialist for USA Health.
How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.
