Discover ways to increase your daily water intake plus download a water tracker to help you.

Posted October 20, 2018 Self-Care

How to Drink More Water Without Breaking a Sweat

Although we all know that drinking water is part of taking good care of yourself but for various reasons it can be hard to drink enough water during the day.

Below are ways that can help increase your daily water intake.

Track Your Water Intake
Benefits of Drinking Water

This isn’t something you need to do every day for the rest of your life, but sometimes it might be hard to determine if you have even reached your goal for the day. You can download a FREE printable water tracker below to help you.

Start by tracking your water for a few days before trying to increase how much you drink. This lets you know how much you are currently drinking on an average day. If it is less than 8-10 glasses of water a day, you need to start increasing it.

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Drink Before you Eat

Train your mind that before you eat you have to drink water first. Have a full glass of water before every meal and snack you have, this includes your morning coffee. Before you know it this will become a regular habit.

Drinking before you eat will also help you digest your food better and prevent you from overeating as drinking water before a meal helps to fill you up a little.

Other reminder events that can train your mind to drink water regularly are:

  • when you wake up
    Benefits of Drinking Water
  • before or after your workouts
  • after every trip to the bathroom
  • every time you enter your office or your home

Make Your Own Infused or Flavored Water

Let’s face it for some of us, the issue isn’t remembering to drink water but that we’re just not interested in it. If this sounds like you, here are some other options. You don’t have to drink plain water all day long.  There are many healthy ways to add some flavour to your water and make it more interesting.

Benefits of Drinking Water
The Simple Method

If you want a quick way to flavour your drinking water – add some lemon. Just squeeze the juice into the water. If you want a more intense flavour, add a few lemon wedges too (ensure you wash the lemon first). Other juicy fruits you could try are lime and grapefruit or try a mixture.

Infused Water

If you have the time, you can infuse water with fruits, vegetables and even herbs. Because your aren’t just flavouring your water, more nutrients are added from the ingredients added.

To make infused water, you should have a large glass container like a glass pitcher and preferably filtered water. Prepare your ingredients and add them to the bottom of the pitcher and add cold or room temperature the water.

Leave the water to infuse for a minimum of an hour to allow the full flavours and nutrients to come through. If you like a more intense flavour you can leave the water  to infuse overnight or up to 12 hours.

Remove the fruits, vegetables or herbs from the water after 4 hours and store in the fridge within 3 days.

Preparation Tips
Benefits of Drinking Water

  • Slice berries to access the juice
  • Peel fruits with hard skin
  • Peel and chop vegetables
  • Muddle herbs to release the oils and flavours
What is muddling?

Muddling means the act of pressing ingredients against the side of the glass with a muddler to draw out flavours and help them mix better.

You can also use a Mortar and Pestle and the back of a spoon.

Follow my healthy drinks board on Pinterest to keep up-to-date with the latest healthy drinks recipes.

Benefits of Drinking Water

Eat Fruits & Vegetables with High Water Content

If you really can’t drink enough water, then eat it instead! The following fruits and vegetables have a high water content which will help to keep you hydrated.

  • Apples
  • Celery
  • Cucumbers
  • Grapefruit
  • Lettuce
  • Pineapple
  • Radishes
  • Watermelon

Use a drink container you love

Have fun with your water by choosing a water bottle that works best for you. and has a design and look you love.

There are many details in a water bottle that may determine if it’s a good fit for you. If you do lots of walking a bottle that is easy to hold or would be ideal.  However, if you cycle you may want to have a tight lid but one that is easy to pop off when drinking while riding. Or you could simply want a water bottle with some inspirational words to keep you motivated throughout the day.

Benefits of Drinking Water
Dilute Your Juice

When you can’t resist a glass of fruit juice, you can dilute it to increase your water intake a bit.

This will also reduce your sugar, calories and carbs intake.

If you follow the above tips mentioned, you’ll be well on your way to increasing your water intake.

Get tips on how to drink more water and download a water tracker to help you.

Water Tracker Printable

Download a 30 day water intake challenge to help you drink more water.

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