Do you struggle to drink water?
You are not alone! A recent study found that less than 1% of the 30,000 surveyed drink the recommended 6-8 glasses of water a day as per the NHS recommendation. An incredible 60% only drink 1 glass per day and 20% drink only 2 of the 6-8 glasses per day!
Have you been actively trying to drink more water, without success? I have spoken with many people who set 'drink water' alarms on their phone, use apps/logging platforms to monitor consumption, even purchasing bottles that have times of the day marked on them to prompt more water intake. The most common way people try and achieve this is for people to take say a 500ml water bottle with the goal of filling and consuming the contents four times throughout the day (achieving the NHS recommended 6-8 glasses a day). Only to hit 7pm and realise they haven't finished the first bottle and their last sip was at 11am!
A close friend of mine works with some of the best athletes in our country and he said hydration is the quickest and easiest controllable to get right. The advice he provides to his athletes is very similar to the below. The body is useless if its dehydrated. Your mind can't focus, your muscles do not recover properly, and dehydration impairs sleep quality.
In this article, I will share with you my top 10 tips that are a sure-fire way to ensure you drink at least 6-8 glasses of water a day, every day!
How to drink more water everyday:
Start the day right! One very easy way to drink more water is by simply consuming a glass of water as soon as you wake up. For most of us, the first 30-60 minutes of waking up are a robotic routine! Open eyes, check phone, brush teeth, eat breakfast, get dressed… It is very easy to add this to your routine and before you know it – you will do it without conscious effort! Many of us head for the kettle, or fridge soon after waking – try leaving a glass next to the kettle the night before to remind you to fill it with water and drink it whilst you wait.
Drink a glass of water with each meal. On average, people eat 3 meals per day. Adding a glass of water with each meal sees you consuming approx. 30-40% of your daily recommended water intake alone!
Keep a refillable bottle to hand. This is a great visual reminder to drink more water and soon becomes a habit to regularly sip and refill. Best of all, you also do your part to reduce single use plastic from buying ready-to-drink products!
Use post it notes. Keep these in places such as on the fridge, near the kettle, on your computer/laptop/desk at work as gentle reminders to have a drink!
Download an app. Such as 'Tap' – this app uses your location to notify you of your nearest bottle refill station (for free!)
Flavour your water. One of the main reasons people struggle to drink enough water is due to lack of taste. Try adding sliced fresh fruit to your bottle of water or use something to add flavour to it. Be careful as most products contain large amounts of sugar/calories. Those that don't tend to have artificial additives (mainly artificial sweeteners) such as Aspartame/Acesulfame K. Check out vidrate.co.uk – ViDrate is an ideal solution, in a convenient stick pack sachet, packed with added vitamins and electrolytes, zero sugar and NO artificial colours, flavours, preservatives or sweeteners. Simply pour into your water, shake (or stir) and enjoy!
Use an app to track your intake. Such as My Fitness Pal – great for tracking water consumption (as well as exercise/food).
Keep a reusable water bottle in the fridge at home. Not only does this keep water chilled, it is a great reminder each time you open the fridge.
Set a 'time target'. Try and avoid drinking a large quantity of water before bed - instead aim to split your intake into two sections e.g. drink 3-4 glasses before 2pm, and the remaining 2-3 glasses before 7pm.
- If you drink tea or coffee - drink a glass of water before each cup... Either as you wait for the kettle to boil or as you wait for your brew to cool a little.
What do you think? Do you currently implement any of the 10 tips listed here, which would be the most beneficial to you personally? What would you add to this list?
Please feel free to leave your comments and feedback below and share with anybody you feel this could benefit!
*Important note: Most people only drink water when they are thirsty (this is your body’s way of telling you that you are dehydrated). This blog also helps give some tips on how to drink more water before this happens.