We hear it all the time. One of the easiest ways to get healthier? Drink more water! It’s no surprise adding a little extra H20 into your life can make a world of difference. After all, the human body is made up of almost 60% water! So let’s talk about some hydration magic. Learn the best tips to drink more water, all those hydration benefits, and why dehydration is not your friend!
What Happens When You Start Drinking More Water?
The benefits of drinking water are so impressive that they almost seem too good to be true. As you sip away, expect to see everything from increased brain performance (think: better mood, memory, & productivity) to higher energy levels! Staying hydrated also positively affects digestion, muscle function, and skin health — not to mention making nutrients more accessible to the body!
Typically, it doesn’t even take long for these benefits to manifest. Those who start drinking more water often see improvements in just a few days. Sometimes even immediately. It’s like a superpower!
How Much Water Per Day?
While we often hear the 8 glasses of water per day recommendation, how much water to drink per day depends on a variety of factors such as your age, gender, body weight, your physical activity level, your diet, and your health status.
However, according to The U.S. National Academies of Sciences, Engineering, and Medicine, an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women. Keep in mind that we do get some of our daily water needs from foods we eat as well, which would lower how many cups of water we would need per day.
RELATED: The Ultimate Guide to Hydration
Benefits of Drinking More Water
Hydration & Weight Loss
One of the major hydration benefits can be weight loss. Water helps you feel more full, which can help prevent overeating. You can also drink more water to reduce bloat and water retention, further supporting weight loss efforts. Studies have even shown that water may help stimulate the body’s metabolism!
Drinking More Water to Support Hair, Skin, and Nails
When dehydrated, your skin is more susceptible to wrinkles and dry skin. However, drinking water more often has been shown to improve your hair, skin, and nails, making them stronger and healthier. So, take a sip from the fountain of youth!
And, don’t forget about seasonal factors. While we often associate summer with dehydration (and thus, dry hair, skin, and nails), hydration is equally as important during the cooler months of fall and winter. Newsflash: dry air equals dry hair! Yes, the cool, crisp air we crave all year can level your skin, hair, and nails feeling flaky and malnourished, so be sure to stay hydrated all year long.
RELATED: The Best Foods For Glowing Skin
Hydration & Workout Performance
Simply put, when your body is hydrated, it functions better. Naturally, these hydration benefits apply to your workouts, too! When you’re drinking more water, your muscles can recover more efficiently, boosting athleticism in a shorter amount of time. Plus, drinking water helps to lubricate your joints and muscles, reducing the risk of injury.
Need some tips to drink more water? Try these 3 DIY Electrolyte Drink Ideas to Boost Hydration During Exercise!
How to Drink More Water
How do you drink more water? If you just can’t seem to meet your hydration needs, you’re not alone! We know how easy it is to forget to hydrate, especially on those crazier days. Here’s where the power of habit comes in! Use these tips to drink more water and watch your daily hydration powers soar.
#1 Purchase a Large Water Bottle
Grab a large, reusable water bottle and keep it with you at all times! Just seeing your bottle will serve as a constant reminder to sip away. Plus, it’s a great way to keep track of how much you’re actually drinking. And, they make some super cute sustainable bottles! Why not accessorize with a side of health benefits?
#2 Drink a Glass of Water as Soon as You Wake Up
After a solid 8 hours of sleep, your body is bound to be a little dehydrated. Fill up a glass and keep it on your nightstand. This way, as soon as you wake up, you can immediately replenish your water stores without thought or effort. Then, let the hydration momentum roll!
#3 Replace Soda with Sparkling Water
Ditch the sugary sodas for sparkling water beverages. You’ll save calories, prevent blood sugar spikes, and reduce those pesky sugar cravings.
Struggling to break up with this sugar source? Not to worry, there are plenty of ways to drink more water while enjoying the benefits of something sweet. Try mixing an extra bubbly sparkling water with some berries and maybe even a splash of pure fruit juice!
#4 Set Reminders on Your Phone/Use a Tracking App
When your to-do list is never-ending, sometimes hydration just slips your mind. If this sounds like you, set reminders on your phone for every hour or so! There are also plenty of great tracking apps out there, like Aqualert!
Another one of our favorite ways to drink more water is investing in a water bottle that has time markers! A cute reminder to stay consistent? We’re sold! Try this water bottle.
#5 Drink an Evening Cup of Calming Tea
To reap the full benefits of water, you’ll want to avoid sugary, processed beverages like sodas and energy drinks. However, herbal tea supports hydration! And, a soothing cup of herbal tea can even promote a restful night’s sleep. Try a calming sleep-supporting blend like chamomile.
#6 Eat Water-Rich Foods
Struggling with ways to drink more water? Try eating your water! Yes, it’s possible, and it’s delicious. Go for water-dense foods like watermelon, cucumber, bell peppers, tomatoes, strawberries, cantaloupe, and peaches. Hydrating foods with lots of nutrients? Win-win!
RELATED: 6 Water-Rich Foods That Boost Hydration
#7 Take Regular Water Breaks
Alert your boss! Taking regular breaks throughout the workday can increase productivity and improve attention. So, get up and move! And while you’re enjoying your 5 minutes of bliss, go ahead and add some water to the mix. Make it a full-on, replenishing break with a glass of water to reset and get back to it.
#8 Mix In Some Fun Flavors
We get it — water isn’t exactly the most exciting beverage. But, rather than going for sugary flavored water, use fresh fruit and herbs! Stir in some fresh lime, lemon, blueberries, cucumber, mint, or rosemary. Water’s never tasted so good!
Bottoms Up! H20 Is Your New BFF
There’s no question about it. There are so many important reasons to stay on top of our daily hydration goals. Here’s to reaping all of those incredible water benefits. Bottoms up!