Drinking sufficient water is one of the healthiest things you can ever do for your body, but most of us don’t sip nearly enough H2O to stay properly hydrated.
Changing this one little habit can transform your health, make your skin glow and give you an energy boost, so it’s important to find a way to make a habit of it.
Here are my 10 top ways to make sure you hit your hydration goals every single day.
1- Download a water intake app
There are some great apps that can help you figure out how much water you should be drinking each day and then send you reminders and tips to keep you on track. My current top three free apps for nailing your water intake are iDrated (which helps you set personalised hydration goals), Waterlogged (this app links with Fitbit and other fitness trackers, which is handy), and Eight Glasses a Day (a game based app that makes sipping water and reaching your hydration goals fun).
2 – Keep it simple
Buy a 1L water bottle, then refill and finish it twice each day. Or use a 750ml bottle and refill it three times. This is the simplest way to make sure you’re getting adequate hydration if you’re one of those ‘don’t really want to think about it too much’ types. Although if you DO want to up the ante a little, you can get fancy with a bottle like the Sportline HydraCoach Intelligent Water Bottle, which has a digital monitor that calculates your hydration needs and keeps you on track, tracking your real-time fluid consumption and pacing your sips throughout the day. It will prompt you to drink up when you need to, or increase your fluids if you’ve taken part in a sweat session. Clever!
3 - Figure out how much H2O you really need
Not everyone needs the same amount of water each day and having a daily goal that’s personalised to your body size, goals and activity levels can be really helpful and a big motivator. Use the simple calculator, here to find out how much you need each day:
4 - Make water yummier
If you just can’t seem to fall in love with plain water, that’s no excuse to drink your calories by reaching for cordials, soft drinks, juices and syrups. You can make your water delicious and healthy by infusing it with real, whole fruit. One of my favourite things to do on a hot summer’s day is add fresh blueberries, strawberries and sliced cucumber to a jug of water, let it chill in the fridge and then serve it over ice. Get creative with your infusing, just keep it on the healthy side; mint, fresh fruit, fresh herbs, sweet vegetables.
5 - Make your water more fun… with bubbles!
I’ve recently got my hands on a Sodastream and it’s the best thing ever for boosting water intake, because now I have bubbly water on tap and FREE whenever I feel like it. I don’t know why but for some reason those little bubbles just make a glass of water feel more refreshing. And if you serve it over ice with a wedge of lime and a sprig of mint, it makes the perfect alcohol substitute too.
6 – Herbal teas count towards your water total
Make sure they’re caffeine-free to get the hydration benefits; my favourites are ginger or lemon-ginger in the morning, chamomile before bed, tulsi or caffeine-free chai for an afternoon energy pick-up, or peppermint/licorice for something sweet after lunch or dinner.
7 - Eat your water!
Yep, food has water in it too. Adding hydration-packed vegetables and fruit to your diet can help up your daily water balance. Some of the best options are cucumber, lettuce, celery, broccoli, grapefruit and citrus fruits, tomatoes, capsicum, zucchini, melons and berries, apples and pears.
8 – Make a habit of it
One of the most powerful ways to up your water intake for good is to find a way to make a habit of drinking it. One of the easiest ways to do this is to add a glass of water to some of your existing habits, for example every time you have a coffee, take a bathroom break, wake up in the morning, or get home from work, drink a glass of H2O too!
9 – Use your phone alarm to prompt you
Set 8-10 timed reminders on your phone at different intervals throughout the day that say, “drink a glass of water” and when they pop up, you know what to do!
10 – Drink up at the right time
Make sure drinking your daily quota of H2O feels good by not guzzling it too close to meals, which can mess with your body’s ability to properly digest the food you’re eating. A few sips to wash your meal down is fine, but if you try and get a full glass (or more!) in during a meal, it can dilute your digestive enzymes and result in some of your food not breaking down properly. This can mean bloating and discomfort, so try not to drink too much in the 15 minutes either side of a big meal if you can.