We all know drinking water is important, but let’s be real—it’s easy to forget! Between work, errands, and daily chaos, plain water often takes a backseat. So, how do we stay consistent without feeling like it’s a chore?
What are the benefits of drinking a lot of water?
There are various benefits to drinking lots of water, including:
- it lubricates the joints
- it prevents kidney damage
- it helps with cognition and reasoning
- it helps with weight loss
How many liters of water should a person drink in a day?
How many liters of water a person should drink in a day will vary according to factors such as age, sex, and activity levels.
According to the Academy of Nutrition and Dietetics, the average recommended daily intake of water from both food and drink is:
- 11.5 cups per day for women
- 15.5. cups per day for men
- 5-11 cups for children, depending on their age
This equates to 2.7 liters for women, 3.6 liters for men, and a minimum of 1 liter for children.
[Source] : https://www.medicalnewstoday.com/articles/290814#summary
Here are some fun and easy ways to make drinking water a natural part of your day!
💧 1. Make Water Your Morning Bestie
Start your day with a glass of water—before your coffee, tea, or scrolling your phone. It’s like giving your body a “Good morning!” hug from the inside.
Bonus: It wakes you up faster than a cold shower!
🫙 2. Get a Cute Water Bottle You Actually Like
A pretty water bottle can be surprisingly motivating. Whether it’s one with time markers or a sleek tumbler, find one you love and keep it by your side. (Trust me, it works!)
⏰ 3. Set Gentle Reminders
No need for loud alarms—just a soft reminder on your phone or a hydration app. It’s like a little nudge from a friend saying, “Hey, drink up!”
I use Better Me app to give me reminders.
📊 4. Track, But Make It Fun
Use a water tracking app or simply jot it down in your journal. Turning it into a game can be surprisingly satisfying. Who doesn’t love a little streak challenge?
I use Better Me app to track.
🍋 5. Add Some Flavorful Twists
Plain water too boring? Add a splash of lemon, cucumber, or mint. Suddenly, it feels like a spa day in a cup!
🥒 6. Eat Your Water
Hydration doesn’t have to come only from a glass. Snack on water-rich foods like watermelon, oranges, and cucumbers. It’s like sipping water—without sipping!
⚙️ 7. Habit Stack Like a Pro
Link drinking water to things you already do. For example:
Sip water after brushing your teeth.
Drink a glass before each meal.
Have a bottle on your desk during meetings.
🏆 8. Celebrate Small Wins
Hit your daily water goal? Reward yourself with something small—a new mug or even a nice coffee the next morning. Celebrate your consistency!
In the end, it’s about progress, not perfection. Building habits takes time, but these little tweaks can help you make water your best friend without even thinking about it. So, let’s raise our glasses (of water) to feeling fresh, energized, and hydrated—every day!
Do you have a favorite hydration hack? Share it with me—I’d love to know!
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