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How to Drink More Water if You Struggle to Stay Hydrated

Water is the elixir of life, playing a crucial role in maintaining our overall health and well-being. However, many people struggle to drink an adequate amount of water each day, leading to dehydration and its associated health risks. If you find it challenging to stay hydrated, fear not! At Instant Urgent Care, we help people to stay healthy by providing effective solutions. 

Tips To Drink More Water if You Struggle to Stay Hydrated

Let’s explore effective strategies to help you drink more water and make hydration a breeze.

Set a Daily Water Intake Goal

The first step in staying hydrated is setting a realistic daily water intake goal. The commonly recommended amount is about eight 8-ounce glasses per day, but this can vary depending on factors such as your body weight, activity level, and climate. Aim to drink at least half your body weight in ounces of water each day and adjust accordingly.

Get into a Routine

Establishing a routine can greatly assist in making hydration a habit. Start by setting specific times for water consumption, such as drinking a glass of water upon waking up, before each meal, and before bedtime. Additionally, keep a water bottle or glass within easy reach throughout the day to serve as a visual reminder.

Flavor Your Water

If plain water doesn’t excite your taste buds, try infusing it with natural flavors. Add slices of citrus fruits like lemon, lime, or orange to your water for a refreshing twist. You can also experiment with herbs like mint, basil, or cucumber slices. By infusing your water with enticing flavors, you’ll find it more enjoyable and be more inclined to drink more.

Invest in a Reusable Water Bottle

Investing in a high-quality, reusable water bottle can be a game-changer. Choose a bottle that suits your lifestyle and preferences, whether it’s stainless steel, glass, or BPA-free plastic bottle. Having a convenient, portable container with you at all times will make it easier to stay hydrated, especially when you’re on the go.

Set Reminders

In our busy lives, it’s easy to forget to drink water. Set reminders on your phone or use dedicated hydration apps that will prompt you to drink water at regular intervals throughout the day. These reminders can be invaluable in forming a habit and increasing your water intake.

Make Water More Accessible

Make it a point to have water readily available in places you frequent the most. Keep a water bottle at your desk, in your car, and in your bag. By having water within arm’s reach, you eliminate the need to search for it when you’re feeling thirsty.

Track Your Progress

Keeping track of your daily water intake can be motivating and help you stay on track. Use a journal, an app, or even a simple spreadsheet to record the amount of water you drink each day. Seeing your progress visually can encourage you to reach your hydration goals consistently.

Eat Water-Rich Foods

Remember that drinking water isn’t the only way to stay hydrated. Many fruits and vegetables have high water content and can contribute to your overall hydration. Incorporate foods like watermelon, cucumber, strawberries, oranges, and celery into your diet to supplement your water intake.

Experiment with Herbal Teas and Infusions

If you find it challenging to increase your water intake solely through plain water, try incorporating herbal teas and infusions into your routine. These beverages not only provide hydration but also offer various health benefits. Explore different flavors and find the ones that you enjoy the most.

Be Mindful of Your Body’s Signals

Finally, listen to your body’s signals. Thirst is a sign that your body needs water, so don’t ignore it. Additionally, be mindful of other signs of dehydration, such as fatigue, dry mouth, dizziness, and dark urine. By paying attention to these signals, you can proactively increase your water intake and prevent dehydration.

How to Stay Hydrated in the Workplace

Keep a water bottle at your desk

One of the easiest ways to stay hydrated at work is by keeping a reusable water bottle at your desk. Having a water bottle readily available will serve as a constant reminder to drink water throughout the day. Aim to drink at least 8 cups (64 ounces) of water daily, or adjust the amount based on your individual needs and activity level.

Set reminders and create a routine

It’s easy to get caught up in work and forget to drink enough water. To combat this, set reminders on your phone or computer to drink water at regular intervals. Additionally, create a hydration routine by establishing specific times during the day when you will drink water, such as before or after meetings, at lunchtime, or during breaks.

Opt for herbal teas and infused water

If you find plain water monotonous, spice up your hydration routine by enjoying herbal teas or infused water. Herbal teas, such as chamomile or mint, not only provide hydration but also offer various health benefits. Infused water with fruits, vegetables, or herbs adds a refreshing twist to plain water, making it more enticing to drink throughout the day.

Reduce caffeine and sugary drinks

While coffee and soda might provide a temporary energy boost, they can also contribute to dehydration due to their diuretic properties. Limit your consumption of caffeinated and sugary beverages, as they can deplete your body’s water reserves. Instead, opt for decaffeinated beverages or herbal teas, and choose water as your primary source of hydration.

Snack on hydrating foods

Incorporating hydrating foods into your workday can be a tasty and nutritious way to stay hydrated. Foods like cucumbers, watermelon, strawberries, oranges, and celery have high water content and can contribute to your overall hydration levels. Keep these snacks readily available at your desk or in the office refrigerator for a refreshing and hydrating treat.

Consider a standing desk or regular movement breaks

Standing desks have gained popularity in recent years due to their health benefits. By using a standing desk, you encourage movement and, consequently, increase your water intake. Standing and moving around the office not only prevents prolonged sitting but also prompts you to drink water when you return to your desk. Additionally, regular movement breaks will help you stay alert and maintain hydration.

Monitor the temperature and humidity

Environmental factors such as temperature and humidity levels can affect your body’s hydration needs. If your workplace is warm or if you work in a physically demanding environment, you may need to increase your water intake to compensate for increased sweating. Pay attention to these factors and adjust your hydration routine accordingly.


Staying hydrated is essential for maintaining good health and overall well-being. By incorporating these strategies into your daily routine, you can drink more water and make hydration a habit. Remember, small changes can lead to significant improvements, so start implementing these tips today and watch your hydration levels soar. Cheers to a healthier, more hydrated you!

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