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20+ Practical Tips to Drink More Water


1. Start Your Day with a Glass of Water

Before your morning coffee or tea, drink 8–12 ounces of water. It helps rehydrate your body after sleep and signals the start of a healthy hydration habit.


2. Use a Refillable Water Bottle You Love

Find a water bottle that you enjoy using—it might sound trivial, but aesthetics and convenience matter. Whether it's stainless steel, glass, or BPA-free plastic, choose one that fits your style and feels good to carry.


3. Track Your Intake

Apps like MyFitnessPal, WaterMinder, or just a notes app can help you stay mindful. You can also use a water bottle with time markers to visually track your progress.


4. Flavor It Up

If plain water bores you, add natural flavors. Try:

  • Fresh lemon, lime, or orange slices

  • Cucumber and mint

  • Berries or melon

  • A splash of 100% fruit juice

  • Herbal teas (hot or iced)

These options add flavor without extra calories or sugar.


5. Pair Water with Routine Activities

Create associations between water and daily habits. Try:

  • After brushing your teeth

  • With every meal and snack

  • Every time you check your phone

  • During work breaks

  • Before and after workouts

Habit stacking makes hydration more automatic.


6. Set Gentle Reminders

Use phone alarms, calendar nudges, or smart devices like fitness trackers to remind you to drink water throughout the day. These gentle prompts keep hydration top of mind.


7. Eat Your Water

Many fruits and veggies have high water content—think cucumbers, watermelon, oranges, celery, strawberries, lettuce, and zucchini. They hydrate and nourish at the same time.


8. Drink Before You’re Thirsty

Thirst is a sign you’re already a bit dehydrated. Aim to sip steadily throughout the day, especially if you’re busy or distracted.


9. Upgrade Your Ice Game

Fun-shaped ice cubes, frozen fruit, or mint-infused cubes can make water more appealing and refreshing.


10. Keep Water Visible

Out of sight, out of mind. Keep a water bottle on your desk, in your bag, or in the car. Visibility increases the likelihood you’ll drink more often.


11. Hydrate Before, During, and After Workouts

Exercise increases fluid loss through sweat, so drink 8–16 ounces before your session, sip throughout, and rehydrate after.


12. Use a Straw

Many people find they drink more water faster when using a straw. Bonus: reusable straws are better for the environment.


13. Try Sparkling Water

Carbonated water (plain or naturally flavored) can be a satisfying way to switch things up without added sugar or caffeine.


14. Set a Daily Goal

Whether it’s a specific number of ounces or a certain number of refills, having a measurable target can boost motivation and consistency.


15. Add Electrolytes if Needed

If you're sweating a lot, feeling fatigued, or just not absorbing water well, electrolyte powders or tablets can support hydration. Choose ones with minimal added sugar or artificial ingredients.


16. Hydrate with Purpose

Link your hydration habit to a personal goal—whether it’s more energy, better skin, or improved athletic performance. That extra “why” can help the habit stick.


17. Monitor Urine Color

A helpful indicator of hydration: your urine should be pale yellow. Darker = drink more; crystal clear = you might be overdoing it.


18. Turn It Into a Game

Challenge yourself or a friend to hit your water goals. Use a water tracker app that gamifies your progress—or create a friendly competition at home or work.


19. Avoid “Hydration Creep” from Other Beverages

Coffee, tea, and even soda contribute to fluid intake, but they shouldn’t be your main source. Aim for water to make up the majority of your hydration.


20. Use Environmental Cues

Seasonal changes can alter your hydration needs. In summer, drink more when it's hot; in winter, counteract dry indoor heat with extra fluids.


21. Listen to Your Body

With time, you’ll become more in tune with your body’s cues. Keep in mind that stress, travel, illness, and diet can all impact how much water you need.


The Role of an RDN in Hydration Habits

You might be wondering—can a registered dietitian nutritionist (RDN) really help with something as simple as drinking more water?

Absolutely.


An RDN can:

  • Help you identify your personal hydration needs

  • Tailor hydration strategies to your activity level, climate, and lifestyle

  • Address barriers (e.g., forgetfulness, aversions, GI issues)

  • Recommend electrolyte support when appropriate

  • Evaluate how your hydration links to energy, digestion, skin health, and more


If you’re struggling to hit your hydration goals, feeling constantly fatigued, or experiencing signs of dehydration despite effort, a dietitian can help you uncover the root causes and build a sustainable plan.


What About Overhydration?

Yes—too much water can also be harmful, though it's relatively rare. Hyponatremia, or low blood sodium levels, can occur when excessive water dilutes the body's electrolyte balance. It’s more likely with endurance athletes, extreme water challenges, or excessive intake without electrolytes.

Symptoms of overhydration include:

  • Headache

  • Nausea

  • Confusion

  • Swelling

  • Cramps


If you're unsure about your hydration balance, especially if you're drinking tons of water without feeling better, consult an RDN or healthcare provider.


Real-Life Hydration Wins

At Reframe Nutrition, we’ve seen small hydration changes lead to major shifts:

  • A client with chronic afternoon headaches found relief after committing to 80 ounces of water daily.

  • A busy mom who started pairing water with every meal noticed better digestion and fewer cravings.

  • A teacher used a motivational water bottle with time stamps and went from barely 20 ounces a day to 90+ consistently.


It’s not about perfection. It’s about progress.


Final Thoughts: Make Water Work for You

Increasing your water intake doesn’t require overhauling your routine. With a few mindful strategies—like habit stacking, tracking, flavoring, and making water more visible—you can create a personalized hydration habit that feels easy and enjoyable.

At Reframe Nutrition, we’re here to support realistic, lasting changes. Hydration is just one piece of the wellness puzzle—but it’s a powerful one.


So the next time you’re feeling sluggish or snacky, pause and ask: Have I had enough water today?


Your body might be thirsting for more than just motivation—it might need a glass of H₂O.


Ready to reframe your hydration habits?Work with a Reframe Nutrition dietitian to create a personalized wellness plan that includes hydration, nutrition, movement, and more. Let’s sip smarter—together. Contact us today here.

 
 
 

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