How to drink more water is a question we hear every summer at our Samford gym. Most people know they should. The trouble is remembering, especially on busy days. The answer is rarely willpower. It is setting up your day so the water is already there.
Why active people fall short
Training adds fluid needs on top of everyday life. Long meetings, driving and school pick-ups push drinking down the list. By mid-afternoon many people have had a coffee and not much else.
How to drink more water: eight habits that work
- Start the day with a glass. Pour it the night before.
- Tie water to meals. One glass with breakfast, lunch and dinner.
- Use one bottle you like. A bottle you enjoy using goes everywhere with you.
- Know its size. If it holds 750 mL, two refills by lunch is an easy target.
- Put it in sight. On the desk, in the car, next to the couch.
- Pair it with an existing habit. Every time you put the kettle on, have a glass.
- Bring it to every session. Training is where it is easiest to forget and most needed.
- Eat your water too. Fruit, vegetables, soups and yoghurt all add fluid.
Make it taste better
Plain water is the default, but there is nothing wrong with making it more appealing if that means you drink more of it.
- A slice of lemon, lime, orange or cucumber
- Fresh mint or a few frozen berries
- Sparkling water for something different
- Cold water from the fridge in summer
- Herbal tea, hot or iced
Some people like to add something to their glass as part of a daily routine. If you have seen mineral drops for water and wondered what they are, that page is a plain guide to what is in one product and how people add it to a glass.
How much is enough?
There is no magic number for everyone. As a starting point, many adults do well with around 2 to 2.5 litres of fluid across the day from all drinks, plus more on training days and in heat. Pale yellow urine is a reasonable everyday sign you are on track.
For training days, our guide on electrolyte drinks explains when plain water stops being enough for long or hot sessions.
A one-week challenge
| Day | Habit to add |
|---|---|
| 1 | Glass of water on waking |
| 2 | Glass with each meal |
| 3 | Bottle on your desk or in the car |
| 4 | Kettle on, glass of water |
| 5 | Bottle at every training session |
| 6 | Try one flavour idea |
| 7 | Check: which habits stuck? Keep those. |
Water fits into a bigger picture of eating well around training. Our pre workout snack guide is a good next read.
Common questions
Does tea and coffee count towards water?
Yes, for most people they add to your daily fluid. Just do not let them be the only things you drink.
Is it better to sip or drink a lot at once?
Sipping through the day is easier on the stomach and more consistent. Big amounts at once tend to be uncomfortable.
How do I remember to drink water at work?
Keep a bottle in sight and link drinking to things you already do, like finishing an email or a meeting.
Should I drink more water when I train?
Yes. Training days need more than rest days, especially in heat. Weigh in before and after a session to learn your own needs.
When to get it checked
If you are always thirsty no matter how much you drink, see your GP. If you are unsure how much fluid your training needs, an exercise physiologist can help you build a plan.