These 5 Small Changes Help Me Stay Hydrated

I used to think staying hydrated meant chugging water nonstop and obsessively tracking every ounce. It turns out that wasn’t a great long-term approach. Instead, I built up a handful of habits that make it easier (and more enjoyable) to stay on top of my fluid needs.

These five small changes not only help me feel more hydrated, but they also leave me more energized, less sluggish and overall more in tune with what my body needs. As a dietitian, these are the simple strategies I come back to again and again.

1. Start My Day with a Glass of Water

This one seems obvious, but it’s made a huge difference. I keep a full glass or bottle of water on my nightstand and drink it first thing in the morning. I’m talking before coffee, before breakfast and, most days, before I even check my phone.

While most people aren’t technically dehydrated upon waking, thanks to vasopressin, a hormone released during sleep that helps the body retain water, I still find that drinking water first thing helps me start the day on the right foot. It’s an easy way to get a head start on meeting those hydration goals.

Most people should aim for about 11 to 15 cups of fluids per day, depending on their individual needs, activity levels, climate and health status. That includes water from beverages and from food sources.

2. Always Keep a Water Bottle Within Reach

Out of sight, out of mind can be sneaky when it comes to hydration. I’ve learned that simply having a water bottle nearby makes me more likely to sip throughout the day. Whether it’s on my desk, in the car or at the gym, I try to carry it with me throughout every part of my day.

The style of your water bottle can make a big difference, too. Try an insulated bottle to keep water extra cold, or find one with a straw or spout to make drinking feel more effortless. When it’s easy and convenient, you might tend to drink more without having to think about it.

3. Flavor My Water or Mix Things Up

Let’s be real, some days plain water just doesn’t cut it. If you’re finding yourself getting bored, try prepping a pitcher of water with fruit, herbs or even a splash of 100% juice to switch things up. I love combos like berries and oranges or lemon, cucumber and mint-infused water.

You can also try other beverage options like fun flavored sparkling waters, herbal iced teas or electrolyte drinks with minimal added sugar. These still count toward your fluid intake while adding variety to keep it interesting.

4. Eat Hydrating Foods Throughout the Day

Drinks aren’t the only way to hydrate. Many fruits and vegetables are made up of over 70% water, so I intentionally include them in meals and snacks. Here’s a quick list of hydrating foods I try to prioritize throughout the week.

• Cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach and squash are all 90% to 99% water.
• Apples, grapes, oranges, carrots, broccoli, pears and pineapple are 80% to 89% water.
• Bananas and avocados are 70% to 79% water.

Don’t be afraid to get creative and add these produce items to delicious recipes. I love making a hydrating watermelon-and-cucumber salad, chopped tomato and pepper salsa, or a yogurt-and-berry parfait.

5. Use Gentle Reminders 

I’m not someone who likes to track my water, but I’ve found that gentle reminders can help. There are a few low-effort ways to stay on track. One method is using a hydration app that sends notifications throughout the day. Another is grabbing a clear bottle with time markers to see your progress throughout the day.

I like to keep it simple with one midday reminder to drink the rest of my 42-ounce pitcher in the fridge and refill it for the rest of the day. It’s not going to be perfect every day, but the goal is to stay consistent.

Our Expert Take

Hydration doesn’t have to mean constantly tracking your intake or forcing yourself to drink plain water. For me, small habits, like starting with water in the morning and setting reminders, have made the biggest difference. If staying hydrated feels like a challenge, start small. Try one habit that works for you, and you can always build from there.

Need some more hydration inspiration? Try these 11 Hydrating Dinner Recipes to Help You Stay Cool This Summer.