How to Increase Daily Water Intake

Staying properly hydrated is vital for maintaining optimal health and well-being. Adequate hydration ensures the proper functioning of bodily processes and helps to prevent various health issues. However, many people struggle to consume enough water on a daily basis.

If you find yourself in this situation, fret not! In this article, we will explore effective strategies to increase your daily water intake and make hydration a priority.

how to increase daily water intake

Importance of Hydration – How to Increase Daily Water Intake

Water is the essence of life, constituting a significant portion of our bodies. It aids in digestion, regulates body temperature, lubricates joints, supports organ function, and flushes out toxins. Proper hydration also improves cognitive function, enhances physical performance, and promotes healthy skin. By increasing your daily water intake, you can experience these benefits and more.

Set Water Intake Goals

Setting clear and achievable goals is an excellent way to motivate yourself to drink more water. Start by determining how much water you currently consume on an average day.

Then, gradually increase your intake until you reach the recommended daily amount, which is approximately eight glasses or 64 ounces (2 liters). Setting specific goals helps you track your progress and ensures you stay on track.

Carry a Water Bottle Everywhere

One of the simplest ways to increase your daily water intake is to carry a reusable water bottle with you wherever you go. Having water readily available makes it convenient to hydrate yourself throughout the day. Opt for a bottle with a size and design that suits your preferences, whether it’s a stainless steel bottle, a BPA-free plastic bottle, or a glass container.

Infuse Water with Flavor

If plain water doesn’t excite your taste buds, consider infusing it with natural flavors. Add slices of fruits like lemon, lime, berries, or cucumber to your water for a refreshing twist.

You can also experiment with herbs like mint or basil to enhance the flavor further. Infused water provides a subtle yet enjoyable taste, making it easier to increase your water intake.

Consume Water-Rich Foods

In addition to drinking water, you can boost your hydration by consuming water-rich foods. Fruits and vegetables like watermelon, cucumbers, oranges, and strawberries have high water content and contribute to your overall fluid intake. Snacking on these foods not only increases your water consumption but also provides valuable nutrients and fiber.

Establish a Drinking Routine

Establishing a drinking routine helps you develop a habit of regular water intake. Set specific times throughout the day to drink water, such as upon waking up, before meals, during work breaks, and before bedtime.

By incorporating water consumption into your daily routine, it becomes second nature and ensures you meet your hydration goals consistently.

Use Smartphone Apps

In the digital age, smartphone apps can be valuable tools for tracking and increasing water intake. Several apps are available that remind you to drink water at regular intervals, allow you to log your consumption, and provide personalized hydration goals. Explore different water-tracking apps and find one that suits your needs and preferences.

Track Your Water Intake

Keeping track of your water intake can provide valuable insights into your hydration habits. Use a journal, a notepad, or a dedicated water-tracking app to record the amount of water you consume each day.

Tracking allows you to identify patterns, set targets, and adjust your habits accordingly. It serves as a visual reminder of your progress and keeps you accountable.

Drink Before Meals

Drinking a glass of water before meals not only aids digestion but also contributes to your daily water intake.

  • It can help you feel fuller, which may prevent overeating.
  • Additionally, drinking water before a meal primes your palate, making food more enjoyable.
  • Cultivate the habit of having a glass of water before each meal to boost your hydration.

Replace Sugary Drinks with Water

Many beverages on the market are loaded with added sugars and artificial additives. By replacing these sugary drinks with water, you eliminate unnecessary calories and improve your overall health.

Whenever you feel the urge to grab a soda, energy drink, or sugary juice, opt for a glass of water instead. Your body will thank you for making this healthy switch.

Make Water Easily Accessible

Ensure that water is easily accessible throughout your day. Keep a filled water bottle on your desk, in your bag, or in your car. When water is within arm’s reach, you are more likely to drink it regularly. If you work in an office, consider placing a water dispenser in a common area for easy access and a constant reminder to hydrate.

Create Reminders

In our busy lives, it’s easy to forget to drink water regularly. Setting reminders can be immensely helpful in keeping hydration at the forefront of your mind. You can use smartphone alarms, calendar alerts, or even post-it notes strategically placed around your living or workspace. These reminders prompt you to pause and take a sip, ensuring you meet your water intake goals.

Opt for Herbal Teas

If you enjoy a warm beverage, herbal teas are an excellent alternative to increase your water intake. Choose caffeine-free options like chamomile, peppermint, or hibiscus tea. Herbal teas not only hydrate but also offer various health benefits. Experiment with different flavors and find the ones that resonate with your taste buds.

Monitor Your Urine Color

Monitoring the color of your urine can serve as a reliable indicator of your hydration status. Ideally, your urine should be pale yellow or straw-colored. If it appears darker, it may be a sign that you need to increase your water intake. Pay attention to the color of your urine throughout the day, and make adjustments to your fluid intake accordingly.


Increasing your daily water intake is a simple yet powerful step toward improving your overall health and well-being. By implementing the strategies discussed in this article, such as setting goals, carrying a water bottle, infusing water with flavor, and establishing a routine, you can make hydration a priority in your life. Remember, staying hydrated is a personal commitment that yields significant benefits in the long run.

Frequently Asked Questions

  • Q1: How much water should I drink each day?

    A1: The recommended daily water intake is approximately eight glasses or 64 ounces (2 liters). However, individual needs may vary based on factors such as activity level, climate, and overall health.

  • Q2: Are there any health benefits of increasing water intake?

    A2: Yes, increasing your water intake offers numerous health benefits, including improved digestion, enhanced cognitive function, better physical performance, and healthier-looking skin.

  • Q3: Can I count other beverages towards my daily water intake?

    A3: While other beverages contribute to your overall fluid intake, water is still the best choice for optimal hydration. Sugary drinks and caffeinated beverages should be consumed in moderation.

  • Q4: Is it possible to drink too much water?

    A4: While rare, excessive water consumption can lead to a condition called hyponatremia, where the balance of electrolytes in your body is disrupted. It’s important to maintain a balanced approach to water intake.

  • Q5: How can I make drinking water more enjoyable?

    A5: You can make drinking water more enjoyable by infusing it with natural flavors, consuming water-rich foods, and trying herbal teas. Experiment with different options to find what works best for you.