Increase your Water Intake in 5 Steps

Picture this: You wake up in the morning to a freshly brewed pot of coffee. You grab a cup while getting ready for work and take a cup to go during your commute. You get to work, get started on emails, and before you know it you’re one or two meetings in and it’s almost lunchtime. You realize you haven’t had an ounce of plain water all day.

Unfortunately, this is a common occurrence in today’s world. We often forget to drink water, which can lead to headaches, dizziness, GI issues, low energy or fatigue, and even poor performance at work or during your workout. Our bodies are made up of 55-70% water – it’s essential to life!

Most women need a MINIMUM of 2-3 liters of fluid daily. While some of that fluid can come from beverages like milk, juice, coffee, or tea, it is best if a majority of it comes from water. If you struggle with meeting your daily water intake, here are 5 steps you can take to start hydrating better:

Drink a glass of water as soon as you get up. Starting your day with a glass of water (yes, even before your coffee) helps stimulate our brain and body, including our metabolism. 

Carry a water bottle with you. People tend to be very visual when it comes to foods and beverages. If we see it, and it’s close to us, we are more likely to eat or drink it. This goes for those pesky donuts in the break room just as much as a water bottle on top of your desk, and not hidden away in a backpack!

Have a glass of water whenever you sit down to eat. Having a glass of water with meals not only aids in the digestion of food, but it also can help us eat a little less during mealtimes. Liquids take up space in our stomachs often leading to greater satisfaction with a smaller amount of food.

Every time you pass a water fountain, drink. If you see a water fountain or an opportunity to take a drink, seize it! A few sips of water here and there can add up to an extra 1-2 cups of water over the course of the day.

Track your water intake with a phone app. There are very simple phone applications out there for hydration - one is Waterlogged. You can set your fluid ounce goals for the day and easily track how much you’ve consumed. You can also use the app to send you reminders to drink at various times during the day. Tracking your water intake can help you identify areas where you can improve, such as work, home, or on the field.

Just like any behavior change, increasing your water consumption takes some time and a little bit of effort. Starting to practice some of these habits now will help you stay hydrated as the weather starts to warm up. 


Christine Steinmetz