12 Tips to Increase Water Consumption

Coffee with a side of… Water.

For those of you that have followed my blog, you might remember that a few weeks ago I started eating healthy. Don’t worry if you have no idea what I am talking about you can catch up here and here. Anyway, I still trudging, somedays more than others. One of my biggest struggles has been water.

As fascinating as the blessed H20 is, I find that I am struggling to get enough water throughout the day. This healthy eating thing has been a part of my life for a while now, and trust me, there are plenty of areas that I could tighten the belt around, but water seems like a good start.

I used to be a water ninja when I was a working mom. I would toss back liters like nobody’s business. Helpful, especially when I was a nursing mama. Something about providing sustenance for another human being made me crave water constantly. I gulped like I was draining the Niagara on normal basis.

Now, water, is a bit, meh. Partially because I can drink coffee and wine again perhaps. Water or wine? Even Jesus answered that question.

But the benefits of proper hydration are boundless. Some studies suggest it may also help you eat less. Weight loss goals, here I come!

Plus, summer is coming up and with temperatures rising, proper hydration is a serious matter. You irrigate your lawn more in the summer, so you should probably apply this same logic to yourself.

So, drench yourself with these 12 tips to help with water consumption.

  1. Add lemon, fruit or even organic juices-just make sure there is no added sugar.

    An ounce of real cranberry juice (not the cocktail, uh, I know) is my favorite. Any time I find my water habit lacking, I start adding a touch of this and voila, and I am back to imbibing on a normal basis. I even enjoy it. For a tiny caloric addition, I think it is totally worth it.

  1. Get new reusable cups.

    Face it, you are not going to drink from your child’s sippy cup in a pinch unless you are in the Sahara desert with no hopes of getting out. Who knows what backwash is in there? I tossed my disposable water bottle habit about two years ago to be greener and save money. I see a lot of body builders carrying around gallons of water. So not cute. Plus, you may already have a giant bundle to carry in the form of a squirmy child. So, what kind of water bottle should you choose? Well, that is up to you, but I have two main recommendations. Get something for in the car and around the house (fits in the cupholder) and get a resealable one for the gym or park. Also, make sure you know how much water you are getting. You don’t need to be ounce specific, but it is good to have some idea of how many cups your bottle holds.  I included some choices below of water bottles I like if you would like to check them out.

  1. Plan ahead.

    Make sure you always have water available. Having a great cup suited for the occasion definitely helps. Include ice if you will be gone for a while. They even make special ice cubes if your water bottle has a smaller mouth. Know where and if you will be able to refill during your time out. Make sure to pack extra if you will be gone a while.

Photograph 047 by Lauren Mancke found on minimography.com
  1. Check your filter.

    An old filter makes water less than desirable. An easy tip is to add the date on the outside of the filter with a permanent marker. I also like to, when I remember, write the change by date. All filters are different and I have ADD as it is. I need things written out for me.

  1. Set a goal.

    How much water do you want to drink in day? Do you have a certain amount of cups or ounces you want to imbibe? Do you want to increase what you drink by 2 cups to start with? Figure out how much you are drinking and then just make a conscious effort to get more. Make a realistic goal for yourself. I really love SMART goals.

  1. Make it a part of your routine.

    Get up, consume a glass of water. Eat breakfast, sip more. Lunch, ingest. Snack, swig away, and so on. And add a glass between meals.

  1. Spread it out.Use your little as a guide. Toddlers don’t eat or drink a lot at one time. Nope, they spread it out every twenty minutes, ten if you are trying to get something done. Guess what? It works. They don’t wait until the end of the day and try to cram a gallon into their stomach at once. It’s called moderation. Take note adults. Trust me, my pen is out on this one. Plus, trying to make up for lousy habits at night as far as water is concerned will increase bathroom visits by 10,000%. That’s what my personal calculations have proven anyway.

  1. Make other beverages a treat.

    I try to stick to the 3 beverage groups, coffee, water and wine. Occasionally I throw in a margarita, but I am avoiding the mass calories lately. That being said, I found myself reaching for a cup of coffee, or two or three before I drank any water. No bueno. The benefits of water first thing in the morning are immense. Your body is pretty dehydrated after a long night’s (or short night, I get it) sleep. Then there is nighttime water. If I have wine, why would I want water? Well, it has many purposes. It can help with digestion. Bye, bye dinner. It also can help you to drink less of that wonderful red liquid. It even helps reduce the chance of hangovers. Win, win.


  1. Make special ice.

    This is like adding fruit or juice, but make your own ice this time. Add your favorite fruit and water, freeze and pop into your beverage for a cold fruity treat.


  1. Set a timer.

    Now, this may not work for anyone, but setting a timer to remember to walk and drink more water can be healthy in establishing the routine. I am not suggesting you prolong this for years or anything, but a few weeks worth of diligently thinking of something can help ingrain it into habit. Toddler mom suggestion, don’t put one on during nap time. Tears would be shed and I might get some angry emails. Also, add a dance track. Rock out for the duration of the song. You will get your heart rate up and need the subsequent water.


  1. Drink water before meals.

    This is something I have done for a long time. I always drink a lot with food. There are mixed reviews on drinking with meals, mainly because most drinks have high calories and are washing food down. However, drinking beforehand and between bites helps your body to recognize when it is satiated. You can always eat more later if you become hungry, but not chowing down everything immediately is usually a good call

     12. Spice it up.

Seriously, adding a kick to your meal can increase your water consumption. You will be guzzling away after a spicy concoction hits your lips. Don’t go to wild though, only milk will calm that sustained burning. And a burning sensation is never good unless it is a good kind of Bern.



I am thirsty.


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18 Comments on "12 Tips to Increase Water Consumption"

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Great tips, I’m going to start adding fruit to my water! Thanks 😀

natasha walsh

great tips, i love no 5 about the setting the goal of how much to drink, i am terrible at drinking water so hopefully will put some of these tips to the test this week!!


That’s exactly what I need girl! For some time already been struggling with the idea of drinking more water, so this is very helpful! Thank you for the tips!

Farwa Naqvi

I make it a point to drink a glass or two of water before meals and first thing in the morning. The rest of the day…I forget. I think I’ll try putting on a timer or an app.


I try to drink water as much as I can. I know it is really important. But sadly I forget myself especially during work.


It is hard to remember to drink water when you’re busy. Good tips!

The Sun Mama

I love your tips to add fruit to the water! I need to be better about drinking enough water and I honestly have trouble mak No myself drink enough plain water…

Meghann Crapo

Great article Thanks for sharing.


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