How to drink more water – “It’s not too late to rehydrate”
Do you drink enough water every day?
I know I didn’t, until I worked out how to change my behaviour using the lessons I learned from behavioural science.
The science of drinking water
Most of us know how important water and being hydrated are to us – every cell in our body needs water to survive.
Some of the benefits of drinking enough water are that it
protects our brain and internal tissues
cushions and lubricates our joints
regulates our body temperature
makes our skin glow
removes waste and toxins from our body.
When we are properly hydrated we digest food better, sleep better and think better.
When we don’t get enough we are dehydrated giving us a dry mouth, lips and eyes, low blood pressure, headaches, dizziness, dark yellow and strong-smelling pee, dry skin and we feel fatigued.
So how much is enough to stay hydrated?
Well it depends on what you are doing and the climate you live in. For example, in the US the National Health Service advises 1.2 litres (six to eight glasses) of fluid every day to avoid dehydration.
At Behaviour Works we help people to change their behaviours using a strategy called the ‘3-legged stool’ and so this is where I started when I changed my behaviour to drink more water.
You need all three legs of the stool to be strong for a behaviour to change in the long-term. In this case just because I know (Capability) how important it is to drink water, didn’t make it any easier to drink more. So, I needed to work on the other two legs of the stool by increasing my Opportunity to drink water and my Motivation to hydrate.
10 tricks to drink more water
Below are my 10 tricks to get enough of the pure stuff (water not whisky!) into your body every day based on the science of behaviour change.
To increase your Motivation:
Make it tasty: Let’s face it water is boring! Try adding some flavour by adding some fresh fruit (I love to add lemon, lime, berries, kiwi or grapefruit), or vegetables (my favourite is cucumber because I can fool myself into thinking I’m drinking a gin which is lovely with a slide or two of cucumber), or even herbs (try mint or basil). The bonus is that it also looks very lovely too!
Make it edible: You can increase your water intake by eating foods with a high water content such as melon, cucumber or grapefruit. If you are trying number 1 above then you can always simply pop the fruit or veg in your mouth before you refill your glass. The bonus is that you are getting water and being healthy. Double motivation booster!
Make it attractive: Whether you prefer a glass pint tumbler or a crystal champagne flute choose a personal water glass to drink from throughout the day. Personally, I prefer a pretty coloured water glass (I love blue glass).
Make it water: Remember that water is good for you and certainly better than drinking sugary fizzy drinks (soda if you are in the US). Use the health benefits to motivate you to switch to still or sparkling water instead. Don’t forget that if you live somewhere that tap water is suitable for drinking then it’s also FREE!! Bonus!
Make it diluted: Let’s be honest we’ve all drank too much alcohol on a night out and woken up with a dry mouth or headache and thinking ‘never again’. If you are a white wine lover then you can add soda water or sparkling water and for a bonus add ice. If you like spirits (I am partial to a Scottish gin or two!) then simply add extra tonic and ice. Otherwise, simply have a glass of water after every alcoholic drink! The reduced chance of a hangover is bound to motivate you!
To increase your Opportunity:
Make it portable: Use a water bottle – but please not a disposable one! You can buy bottles that are marked up with time-related goals to help you drink more regularly throughout the day, or you can simply customise your own bottle in whatever chunks of time work for you using sticker or a sharpie pen.
Make it memorable: What are your ‘windows of opportunity’ for drinking? Maybe you could have a glass first thing in the morning, keep water next to your bed or take a drink before every snack and meal (sometimes think we are hungry but we are actually thirsty). Pairing your water consumption to existing rituals and routines can fast-track your hydration levels quickly and easily. Talking of making it memorable…during a trip to Washington DC one July when it was very, very hot there was a vendor on a street corner outside the White House selling chilled bottles of water and shouting “It’s not too late to rehydrate”. The best sales line ever and one that my family still remind each other about today!
Make it timely: If like me you sit and work for hours it is easy to lose track of time. There are apps that can help to remind you to rehydrate – why not double it up with taking a stretch at the same time!
Make it trackable: There are also apps that help you log your water intake – if you like that kind of thing and like the accountability factor. This can be a good way to visualise how much you have drunk each day. Some will also let you log how you are feeling so you can start to see the link between being well hydrated and your health.
Make it easy: Us humans can be rather lazy so if you are a serious water guzzler you could keep a large jug or carafe of water handy at your desk or beside your bed to keep your glass or bottle topped up (but walking to the tap or water-cooler is also good for you especially if you work at a desk!).
Happy sipping, guzzling and gulping!
Best wishes, Eleanor
Share your tips for drinking more water with us in the comments below.
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Behaviour Works aim is simple. To help make change happen in your personal, family or working life. Every week we help people across the world with their own change journey with our online training. Check us out at Behaviour Works.
