10 Tips for Drinking Enough Water

Why is it important to drink plenty of water in the first place?

The human body is almost 70% water. If you consume little to no water, the body’s functions come to a halt. Water is essential for all the cells in our body. It is the most important means of transport our organism has. It carries oxygen to the cells and collects and moves carbon dioxide to the lungs, where it is breathed out.

Also, our kidneys need water to fulfill their detoxifying function. Every day, our kidneys filter 1,500 liters of blood, in the process of which harmful substances are removed from the body along with the urine. Sufficient water intake ensures that toxins are flushed out quickly. Our digestive system also needs water to function properly. If we drink too little, the body pulls water from stools, which can result in constipation.

The brain is 95% water. If the brain cells don’t receive enough water, the brain cannot function optimally. This is why we often notice that we are dehydrated when symptoms such as a headache, fatigue, or problems concentrating occur.

Not only our brain but also our body’s cartilage is mostly water and needs a sufficient supply of water to stay flexible. This protects joints from wear and tear, which can in turn contribute to preventing arthrosis.

What’s more, water helps our skin stay plump. Insufficient water intake lets our skin dehydrate faster and causes wrinkles. Lotions can do little to counteract this because the skin needs moisture from within.

10 tips for drinking more water:

1. Start and end the day with a glass of water
   Even if you don’t feel like you have been sweating, your body loses water during sleep. If you balance this loss of fluid right after getting up, your day will be off to a much better start. Being hydrated is not only important to start the day right, it is also crucial for sleeping well. So make sure you also have a glass of water before you go to bed.
2. Have water at your reach at all times – also on the go
   If you have some water close at hand, it will serve as a visual reminder that helps you drink more water. This can also easily be done at the workplace: a lot of people forget to drink water while they are working. What’s more, carry some water with you on the go. Best to bring a drinking bottle from home, which will remind you to drink water during longer car or train trips.
3. Refill your glass as soon as you have finished it
   This is another way of creating a visual reminder. We are also more likely to drink water when we have a full glass close by. Often, people want to stay focused during work and feel that getting up to get a fresh glass of water would be an unnecessary distraction. This is why it’s best to get a refill as soon as you have finished your glass or, even better, place a carafe on your desk.
4. Have some water before and/or during meals
   Our body requires water in order to produce the digestive juices needed to process the food we eat. This means that drinking water aids our digestion. Furthermore, the fiber contained in our food will absorb more water if you have some water with your meal.
5. Eat fruit and vegetable with a high water content (e.g. watermelon, cucumbers, tomatoes, ...)
   This way, you will not only ‘incidentally’ consume more water but also provide your body with important vitamins and minerals. The cell fluid of plant fiber is very similar to the fluid contained in human cells. For this reason, the body’s cells can quickly absorb it.
6. Drink water instead of sodas
   Sodas often contain a lot of sugar, artificial flavors, and additives. For this reason, they are not the best choice if you want to balance your hydration needs – especially because they’re often pretty unhealthy. Replace sodas with high-quality (revitalized) water to treat yourself and your body well.
7. Water tastes bland to you? Add some flavor!
   You can bring some variety to the water’s flavor by adding fresh fruit or vegetables (e.g. berries, kiwis, apples, lemons, cucumbers, ...) and herbs (e.g. mint, basil, or sage).
   >> Click here for a recipe for revitalized apple-lemon-cinnamon water.
8. Have a glass of water with alcohol or coffee
   We all know that alcohol can dehydrate the body. This is why you should always have a glass of water when you are drinking alcohol to balance the loss of fluids (which will also help prevent a hangover the next day). Coffee dehydrates the body in a similar way. So it’s also a good idea to have a glass of water with your cup of coffee.
9. Use an app or alarm clock to remind you to drink water
   Especially as you are starting out, this can be very helpful. Set a goal for the day and have your cellphone remind you to drink water, for instance every two hours. This will help you turn drinking water into a habit. After a while, you will no longer need any reminders.
10. Keep a ‘drinking diary’
    A drinking diary can help you become aware of your drinking habits. You can, for instance, keep a kind of tally sheet, noting down every glass of water you have. Or make a note of your daily water consumption in your calendar. If you feel like being creative, design a tracker in which you can, for instance, color in a box or glass symbol for every glass of water you have. The internet is full of inspiring ideas for such trackers. A drinking diary is also included in many apps designed to remind users to drink water.