Our bodies are made up of around 70% water, so staying hydrated is important for our health. Water plays various roles within the body, including maintaining blood pressure, electrolyte balance, regulating body temperature, lubricating joints, and taking care of cell health.
However, while we all know it’s important to drink enough water, some of us find it tricky to do so.
With this in mind, we’ve put together 10 tips to help you stay hydrated.
Why is staying hydrated important?
Water plays many important roles in the body, so staying hydrated is essential for health and wellbeing.
For example…
Staying hydrated can help to maximise physical performance
Physical performance can suffer if you’re dehydrated – particularly if you take part in high intensity exercise.
Dehydration can cause problems like regulating body temperature, a lack of motivation, and increased fatigue. Combined, these factors can make exercise feel much more difficult, both physically and mentally.
On the other hand, research has shown that being properly hydrated can prevent these symptoms and may even reduce levels of oxidative stress which occurs during high intensity exercise.
Staying hydrated can boost energy levels and brain function
Studies show that even mild dehydration can impair brain function.
For example, in this study, researchers found that 1.4% fluid loss after exercise impacted both mood and concentration, and increased the frequency of headaches.
Other studies have also found that mild dehydration can impair mood, memory, and brain performance.
Staying hydrated may help to treat and prevent headaches
For some people, dehydration can trigger headaches and migraines, and research has shown that headaches are one of the most common symptoms of dehydration.
So, drinking more water has also been shown to help relieve headaches in those who experience them frequently. For example, in this study of 102 men, 47% reported improvement in headaches after drinking an extra 1.5 litres of water per day.
Staying hydrated is important for healthy digestion
Drinking enough water is important for maintaining healthy digestion.
Research shows that low water consumption is a risk factor for constipation in people of all ages. Studies have also found that mineral water that’s rich in magnesium and sodium is particularly beneficial for constipation relief.
Staying hydrated can help to prevent hangovers
Alcohol is a diuretic, which means it makes you lose more water than you consume, which can lead to dehydration. While dehydration isn’t the main cause of a hangover, it can cause symptoms like thirst, fatigue, and a dry mouth.
An effective way to reduce hangovers (aside from sticking to alcohol limits recommended by the NHS) is to drink a glass of water in between drinks, and have at least one large glass of water before going to sleep.
Staying hydrated can aid healthy weight loss
Making sure that you drink enough water can help you lose weight by making you feel fuller (so you eat less) and boosting your metabolism.
In this study of 50 overweight women, those who drank an additional 500ml of water before each meal for eight weeks experienced significant weight loss and a reduction in body fat.
According to experts, drinking water half an hour before meals are most effective. For example, in this study, dieters who drank 0.5 litres of water before meals lost 44% more weight over a 12-week period compared to dieters who didn’t drink water before meals.
How much water should you drink a day?
Before you set a goal to drink more water, it’s important to understand how much fluid your body needs.
According to the NHS, adults should aim to drink between six and eight cups of fluid a day. This works out to about 1.9 litres per day. Water, low-fat milk, and sugar-free drinks – including tea and coffee – all count.
However, it should be noted that during summer, or for those living in hotter climates, the recommended water intake will be higher.
10 tips for staying hydrated
From setting daily goals to building new drinking habits, there are plenty of things you can do to make sure you’re getting enough water.
1. Set a daily water intake goal
Having a daily water intake goal can help you to stay on track with drinking more. Research shows that the act of setting a goal itself can be motivating and increase your chances of making positive changes that last.
It’s often best to start small and build up your water intake slowly. For example, if you currently drink around five glasses per day, why not aim to add an extra half glass to that amount every week?
2. Buy a reusable water bottle
Having a water bottle to hand can make it easier to drink more water throughout the day.
Constantly having water within arms reach also serves as a visual reminder to drink more. Try placing your bottle where it’s most visible to you – for example, on your desk rather than in your bag.
Reusable water bottles are significantly better for the environment than single-use plastic water bottles too. Amazon has a range of reusable water bottles, which you can browse here.
3. Set alarms and reminders
If your biggest pitfall when it comes to staying hydrated is simply forgetting to have a drink, you might find it useful to set alarms or reminders on your phone.
Why not consider setting an alarm each hour to remind you to have a few sips of water, or to finish and refill your glass?
Alternatively, you could download an app to help you track how much you’re drinking and set reminders for you. This can be a simple way to add some structure to the task and may increase your chances of success.
For ideas on which apps might work best for you, check out this list of hydration apps from Educational App Store.
4. Swap out other drinks for water
Another way to drink more water is to replace other drinks that you often have with water – for example, fizzy drinks.
Not only can this help you stay hydrated, it can also boost your health as fizzy drinks are often filled with added sugars and hidden calories.
The NHS recommends adults have no more than 30g of sugar per day, and research has linked diets high in added sugars with conditions like heart disease and type 2 diabetes.
Check out our article, How to make healthier drink choices, for more information.
5. Drink a glass of water before every meal
A good way to structure your water intake is to make a rule to drink one glass of water before every meal.
What’s more, if you’re trying to lose weight, research has shown that drinking a glass of water up to 30 minutes before eating can naturally encourage portion control. For example, in this study of mature adults, those who drank 500ml of water before each meal achieved 44% greater weight loss results over a 12-week period.
6. Add flavour to your water
If you don’t like the taste of water or find it boring to drink, the answer might be to add some flavour to make it more exciting.
For example, you could add citrus fruits, sliced cucumber, or mint to your water. Alternatively, adding sugar-free cordials or drinking sparkling water can make tasty options.
For more ideas, read our article; 9 healthy and hydrating alternatives to water.
7. Drink a glass of water every hour at work
If you work a standard eight hour day, drinking one glass of water every hour at work adds up to the higher end of the NHS’s daily recommended water intake.
This method is a nice way to stay consistent with your water intake throughout the day.
8. Take little sips throughout the day
If the idea of a full glass of water all at once sounds too much for you, you might prefer to opt for the little and often method instead. You’ll still aim to finish one glass of water each hour, but rather than drinking it all in one go, you’ll take small tips across the hour.
Research has also shown that sipping water consistently throughout the day helps to prevent your mouth from becoming dry, and may even help to keep your breath fresh.
9. Add foods that are high in water to your diet
If you don’t enjoy drinking water, a simple way to up your intake is to eat it instead, by adding more water-dense foods to your diet.
Fruits and vegetables that are particularly high in water include lettuce (96% water), celery (95% water), cabbage (92% water), and watermelon (91% water).
Plus, these fruits and vegetables are also packed with vitamins, minerals, and antioxidants that boost overall health.
10. Drink water before bed and when you wake up
Another easy way to boost your water intake is to make a routine of drinking water before you go to bed and when you wake up.
Research has shown that drinking a glass of cold water in the morning may also help to boost alertness. And drinking water before bed can help prevent you from waking up with a dry mouth and bad breath.
Final thoughts…
Staying hydrated is essential for health, so it’s important to make sure you’re drinking enough throughout the day.
The good news is that if you struggle to drink enough, there are plenty of simple methods you can use to up your water intake and build a habit of consistently drinking more.
For more health tips and advice, head over to the general health and diet and nutrition sections of our website.
Is drinking enough water something that you struggle with? Have you found any of our tips useful? We’d be interested to hear from you in the comments below.
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