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Tips for Drinking More Water Throughout the Day

Friends, I have a drinking problem. With water, that is. I know that drinking adequate amounts of water is crucial for optimal functioning of my body, especially during the summertime, yet I still struggle to get the recommended number of cups of water per day. I’ve got some tips for you and me to stay hydrated in spite of the heat and humidity!

How much water should I be drinking?

Health experts commonly recommend the 8 x 8 rule – eight 8 oz. glasses of water a day because it is easy to remember and a reasonable goal to obtain. However, the Institute of Medicine recommends about 13 cups of water daily for men and 9 cups for women. It’s important to note that the foods we eat and other beverages consumed, even coffee, are also sources that help hydrate the body, but shouldn’t necessarily be included in the amounts recommended above.

How do I know if I’m dehydrated?

The body is made up of about 60% water and thrives when it is properly hydrated, so too little water can lead to a number of side effects. You know you’re dehydrated when you:

  • Are thirsty
  • Have dry mouth
  • Have decreased energy and feel lethargic
  • Are unable to focus
  • Are dizzy
  • Lack strength
  • Have a headache

If you are feeling any of the symptoms above, do your body a favor by reaching for a glass of water. The easiest way to stay on top of your hydration game is to analyze the color of your pee. Yes, I said “pee!” If your urine is a light shade of yellow, you are probably well hydrated. But if it starts to resemble more of a honey hue, it is usually a sign to drink more water. Second-guessing yourself? Check out this color chart just for kicks!

How can I get more water throughout the day?

Okay, time to put our knowledge into action. Here are some tips to help you drink more water throughout the day:

Start your day with lemon water. I picked up this habit a few months ago after seeing many articles touting the benefits of hot lemon water in the morning (preferably on an empty stomach and including lemon zest) and thought I would give it a try! This daily habit is known to improve overall digestion and help detoxify the body of impurities, but for me, the greatest benefit is ensuring I get a cup of water in my system before my morning coffee. Win!

Mark your goals on a large water bottle and refill throughout the day. I have read many articles and blogs on hydration that recommend marking your favorite water bottle with time goals at the amount you want consumed. I have not tried this, but it seems like a great idea! See a visual of this tip, here.

Flavor your water with natural (and calorie-free) ingredients!
This is my favorite tip because it’s easy and is a great way to switch up the flavor of your water throughout the day. It may even encourage those non-water drinkers out there to get a little more H20, and enjoy it! I like to flavor my water with the following combinations, but you can use just about any fruit (other than banana) or herb you like!

  • Cucumber + mint = a spa classic
  • Muddled strawberries + blueberries = berry bliss
  • Cantaloupe + honeydew = a subtle, refreshing hint of sweetness (make it event more refreshing by freezing the melon cubes to use as ice!)
  • Raspberry + lime = a great alternative to sugary fruit drinks (also great with carbonated water!)
  • Lemon + orange slices = a zesty way to brighten up your day!

If you are like me and don’t necessarily want chunks of fruit getting in the way when you take a sip, an infused water bottle or pitcher is the perfect solution! Check out these options here and here.

Always carry a water bottle with you. Whether you are at a desk most of the day or frequently on the go, make sure you have a water bottle near by to sip from throughout the day. It is best to drink liquids consistently and in smaller amounts, versus guzzling a large amount several times throughout the day (although this is usually necessary after a sweaty run or workout!). Some of my favorite water bottles can be found here and here.

I know what you’re thinking – more water means more trips to the bathroom. Trust me, I’m cringing at the thought with you! But the leg crossing and bathroom breaks are totally worth the many health benefits of staying properly hydrated.

So who’s up for the challenge? Commit to drinking eight 8 ounce glasses of water with me this summer and tag your pictures with #iheartfitliving!

*This post contains affiliate links. You can read more about my affiliate policy here. Thank you for your support and helping keep the lights on around here!

What creative ideas do you have for drinking more water? Share with me in the comment section below!

-Carly Paige

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30 Responses

  1. This has actually been something I’ve struggled with for a while! The tip I hear most often is the infused water, but to me that tastes like watered down Kool-aid! Lol. The thing that helps me the most is either pouring my water into a coffee mug and/or drinking it with a straw. I’m more than certain these are complete mind things…but that’s what works for me! I also seem to drink the most water at work. I need to try the time on the bottle thing to see if that helps!
    Great post!

    1. Mionna – Join the club! I see what you mean about the watered down Kool-aid. Cucumber and mint is definitely my favorite combo because it’s refreshing enough without trying to "be" something else (sports drink, etc.). I always keep a stash of fun paper straws on hand to drop into my water glass or smoothie. Let me know what you think about the water bottle marking idea if you try it!

  2. I have a hydroflask and love it. It holds 40oz of water and i drink about 2-3 a day.. Straws really help too. i love this post.

    1. I’m so glad you liked the post! Straws help me drink more water, too. I always have a collection of fun paper straws on hand to use 🙂

  3. I do my best everyday to drink the right daily amount, but sometimes I fail mainly because I get tired of just plain ole water. But I have found that if I flavor it up that helps me to want to drink more.

    1. Hi Valerie – I am totally with you! Flavor definitely helps keep plain water a little more interesting, and I love using a fun straw. It makes my water even more enticing!

    1. Thank you! I hope you enjoy the flavor combinations. Let me know which one is your favorite! 🙂

  4. We are totally on the same page! Fit girls! I can’t have plain water. I out anything and everything (okay not everything) in my water jugs. I primarily use ginger powder, maca powder, and amalaki powder with some mint or basil. Yum yum!

    1. Hi Sami – Thanks for visiting my blog! Your flavor combinations sound delicious… I’ll have to try them!

  5. Loved this post! I drink a lot of water now but it’s always great to see new ways on how to change things up a little bit.

    1. Hi Mistle – I am so glad you enjoyed this post! Added natural flavors to water helps to change it up every now and then. Enjoy 🙂

  6. These are some great tips!!! I’m one of the crazies who drinks a gallon a day! I love my water lol

    1. CourtneyLynne – Thank you! I’m glad you liked them. Sounds like I need to get some tips from you haha!

  7. I bought a fruit infused water bottle a few months ago and LOVE it! My go-to combo is mint and cucumber, but I also love strawberries!

    1. Hi Chelsea – Fruit infused water bottles are the best! Mint and cucumber are my go-to as well, but sometimes I like to switch it up! Thanks for visiting the blog 🙂

  8. I haven’t had a soda in almost 6 years. I drink water all the time but probably not as much as I should in one day. These are great tips!

    1. Hi Channing – I’m glad you liked them! I can’t remember the last time I had a soda. When I get a sip of one, they just taste too sweet for me! I prefer to stick with water and tea 🙂

  9. Hi Carly from a new reader! Love the design of your blog. It’s amazing how much of a difference water can make in how you feel and look. Have you ever noticed that you have more cravings when you don’t drink enough water? Or is it just me?

    I host a weekly link up, Fitness Friday and would love to have you join to share Fit Living Blog! This is the from last week if you’d like to take a peek http://jillconyers.com/2015/06/foods-for-healthy-glowing-skin/

    Have a wonderful Wednesday!

    1. Hi Jill – Thank you so much for your sweet compliments! Water can do amazing things. And yes, I know what you are saying about the cravings! Those have become minimal now that I am trying to drink more water 🙂

      I would love to join the link up for Fitness Friday!! Thank you so much for including me. I would love to know more about what I need to do on my end and how we can work together. Feel free to email me at [email protected]. I look forward to hearing from you!!

  10. Your post and blog is so beautifully laid out! I love all the beautiful bright colors and pictures. This is such a wonderful post on staying hydrated! I always have an infused pitcher of water in my fridge. Right now we have a cucumber mint and a lemon thyme waters. They’re so much fun and when people come over and ask for water I feel fancy.

    1. Trisha – Thank you!! I am hoping when I move to wordpress I can keep it pretty similar. An infused pitcher on hand in the fridge is a great idea. I will have to try the lemon and thyme combo… sounds delicious!

    1. Hi Kaitlyn – I’m glad you enjoyed the post. The water temperature is completely up to your personal preference!

  11. These are great ideas for drinking more water! I just recently started carrying a water bottle around with me every where I go! Love drinking water! Thanks for sharing!

Hi! I’m Carly Paige, a culinary nutrition expert and chef who believes that healthy doesn’t have to be frustrating, boring or restrictive. I’m here to show you how through my Simply Swapped Method so that you can feel more energized and confident from within. You’ll find tips for focusing on nutrition in the kitchen, along with plant-powered, gluten-free recipes that proves healthy can be delicious.

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