You are doing it all wrong. Here's how to drink 8 glasses of water each day.

 

Why Water is Essential for Your Body

First things first, let’s remind ourselves why water is so essential to our bodies. Water is not just something to quench thirst—it plays a critical role in almost every bodily function.

1. Hydration Boosts Energy and Vitality

Being well-hydrated helps maintain optimal energy levels. Dehydration, even at a mild level, can lead to fatigue, headaches, and difficulty concentrating. Water is responsible for transporting nutrients and oxygen to cells, maintaining body temperature, and flushing out waste. Without enough water, your body can’t function properly, and you’ll feel sluggish.

2. Aids Digestion

Drinking enough water is essential for digestive health. It helps break down food, aids in nutrient absorption, and keeps things moving smoothly through the digestive system. Constipation is often a sign of dehydration, as water is needed to keep the intestines hydrated and functioning properly.

3. Regulates Body Temperature

Water helps maintain thermoregulation by balancing body temperature. Whether it’s sweating during exercise or simply maintaining a consistent temperature in hot weather, water helps your body cool down and stay within the ideal range.

4. Supports Skin Health

When you’re hydrated, your skin looks better. Water helps flush out toxins and keeps your skin moisturized from the inside out, preventing issues like dryness and acne. Dehydration can cause your skin to look dull, flaky, and more prone to wrinkles.

5. Helps in Detoxification

Water flushes out toxins and waste through urine, perspiration, and even breathing. Drinking water helps your kidneys filter and remove excess waste from the blood, reducing your risk of kidney stones and promoting kidney health.

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The 8-Glasses Myth: Debunking the “Drink 8 Glasses a Day” Rule

Before we jump into the how-tos, let’s clear up a few things about that age-old 8-glass rule. Many people believe they have to drink exactly 8 cups (8 oz each) of water every day. While this is a helpful guideline, the truth is, hydration needs vary based on individual factors such as:

• Age

• Weight

• Activity level

• Climate or weather

• Health status

• Diet (e.g., if you consume a lot of caffeine or alcohol, which can dehydrate you, you may need more water)

Some people might need more than 8 glasses, while others might need less. For instance, people who are physically active, pregnant, or breastfeeding may need additional hydration. The “8 glasses” rule is a starting point, but don’t feel pressured to stick strictly to that number.

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Signs You’re Not Drinking Enough Water

How do you know if you’re dehydrated? Here are some common signs:

• Thirst: This is the most obvious sign, but don’t wait until you’re parched to drink water.

• Dark yellow urine: If your urine is dark yellow or amber-colored, it may indicate you’re not drinking enough water.

• Dry skin or lips: Dehydration can cause dry, flaky skin and chapped lips.

• Fatigue or dizziness: Low hydration can affect your energy levels and balance.

• Headaches: Dehydration is a common cause of headaches, especially tension headaches.

• Constipation: Not drinking enough water can lead to difficulty passing stools.

If you notice any of these symptoms, it’s a sign that you may need to drink more water.

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How to Drink 8 Glasses of Water a Day (and Make it a Habit)

Now that we understand why water is so essential, let's talk about how to actually get those 8 glasses in. Drinking 8 glasses might sound like a lot at first, but with the right strategies, it can become second nature.

1. Start with a Glass of Water in the Morning

It’s easy to forget about drinking water, especially when you wake up feeling groggy. But starting your day with a glass of water (or more) helps kickstart your metabolism, hydrate your body after 7-8 hours of sleep, and get you on the right track. Make this your first task after waking up, before your coffee or tea.

Tip: Set a glass or bottle of water on your nightstand the night before so it’s the first thing you see when you wake up.

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2. Carry a Reusable Water Bottle

Having a reusable water bottle with you all day is one of the best ways to ensure you’re staying hydrated. You can track your water intake by refilling it regularly. Aim to drink a certain amount by specific times during the day—this will give you a visual goal and help you stay on track. For example, you could aim to finish half of your bottle by lunchtime, and the rest by the end of the day.

Tip: Choose a water bottle that has time markings, so you can visually monitor how much water you’ve drunk throughout the day.

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3. Set Reminders or Use an App

Life can get busy, and it’s easy to forget to drink water. One of the best ways to stay on track is to set reminders throughout the day. Use your phone or an app like Plant Nanny or WaterMinder to send you hydration reminders every hour or so.

Tip: If you’re prone to forgetting, set an alarm on your phone to remind you to take a sip every 30-60 minutes. It’s a small habit, but it adds up.

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4. Flavor Your Water (But Keep it Healthy)

If plain water doesn’t excite you, there’s no harm in adding a bit of flavor. But instead of sugary drinks or sodas, try infusing your water with natural flavors. Add slices of fruit, cucumber, mint leaves, or a splash of lemon juice to make your water taste refreshing. This will make drinking water more enjoyable and help you meet your goal without feeling bored.

Tip: Try infusing your water with combinations like lemon-cucumber, orange-mint, or strawberry-basil for a twist.

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5. Drink Water with Every Meal

Another simple hack to ensure you’re getting enough water is to drink a glass of water with each meal. This is an easy way to add 3 meals’ worth of hydration to your daily total. Plus, it helps with digestion and can make you feel fuller, so you may even end up eating less.

Tip: Keep a glass of water on the table at each meal, or add it to your breakfast, lunch, and dinner routine.

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6. Snack on Water-Rich Foods

In addition to drinking water, you can also increase your hydration by eating water-rich foods. These foods contribute to your daily water intake and can help you stay hydrated without feeling like you have to drink constantly.

Water-rich foods include:

• Cucumbers (95% water)

• Tomatoes (95% water)

• Watermelon (92% water)

• Strawberries (91% water)

• Cantaloupe (90% water)

• Lettuce (96% water)

Incorporating more of these foods into your snacks and meals is an easy way to boost hydration while keeping your body nourished.

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7. Drink Herbal Teas or Coconut Water

If you’re not into plain water, try herbal teas or coconut water as a hydrating alternative. Herbal teas are a great way to hydrate without added calories or sugar. Opt for caffeine-free teas like chamomile, peppermint, or ginger. These teas count toward your water intake but also come with additional health benefits.

Coconut water is another excellent choice for hydration, as it contains electrolytes that help replenish your body after exercise or a hot day.

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Additional Tips for Staying Hydrated

1. Track Your Progress: Keep a water journal or use a water-tracking app to help you visualize your progress.

2. Drink Water Before, During, and After Exercise: It’s essential to hydrate before and after any physical activity. If you’re working out, drink extra water to replace what’s lost through sweat.

3. Use a Straw: Drinking from a straw can make it easier and quicker to get more water in.

4. Set Hydration Goals: Set clear hydration goals (e.g., “I’ll drink 3 cups by noon”) to stay on track.

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Conclusion

Drinking 8 glasses of water every day doesn’t have to be a chore. By making small, sustainable changes to your daily habits and incorporating water into your routine in a way that works for you, hydration will become second nature. From setting reminders to carrying a water bottle and adding flavor to your water, you have a variety of ways to stay hydrated without feeling overwhelmed.