How to Increase Your Water Intake

Water intake is important for fluid and electrolyte balance, blood pressure, body temperature, cell health and the digestive system. It varies with external factors (such as temperature and exercise) and from person to person, so it cannot be set exactly, but on average about 30-35 ml per kilogram of body weight is recommended. There are a few tips that can make it easier to build the habit of drinking more water.

• Until it becomes a habit, you can use reminder apps made for this purpose.
• If possible, get a non-plastic water bottle and carry it with you as if it were a part of your body.
• Try to keep drinks such as coffee, tea, soda and fizzy drinks to a reasonable amount, and drink water instead of extra servings. Drinks such as coffee and tea are diuretic, so they do not replace water; on the contrary, they can cause fluid loss, which increases the amount of water you need.
• My most helpful tip here is to drink a glass of water after every cup of tea or coffee.
• Changing the taste of water, for example by adding lemon, cucumber or strawberry, is a nice way to make it easier to drink.
• Finally, based on my clinical observations, I often use hibiscus flower as a flavouring, and in this way I help my clients drink more water.

Practical Ways to Increase Your Water Intake

• Start the day with a glass of water and always keep a water bottle with you.
• Set reminders on your phone through the day.
• Add natural flavours such as lemon, mint or cucumber to your water.
• Include foods with a high water content, such as cucumber, watermelon and tomato, in your meals.
• Drink a glass of water before each meal.
• Choose water or unsweetened herbal teas instead of sugary and fizzy drinks.

People who have a fluid restriction because of heart or kidney disease should determine their daily water amount with their doctor.

This article is for general information only; please consult your doctor and dietitian about your own situation.