Mayo Clinic Health System
  • Request an Appointment
  • Patient Online Services
    • Find
      a Service
    • Find
      a Provider
    • Find
      a Location
    • Visit
      our Blog
    • Contact
      Us
    • Refer
      A Patient
    • Patient Stories
    Before you call: Visit our COVID-19 webpage for vaccine updates, safe care and visitor guidelines, and trusted coronavirus information.
    • Request an Appointment
    • Patient Online Services
    • Pay Bills Online
    • Refer a Patient
    • For Patients & Visitors
    • Financial Assistance
    • Donate
    • Careers
    • Volunteer
    • For Medical Professionals
    • About Us
    • Community Resources
    • Press Room
    • Mayo Clinic
    • CaringBridge
    ERROR!

    Find Classes & Events in Your Area

    Recent Posts

    • Speaking of Health
      What you should know about minimally invasive surgery
      January 26, 2021
    • Speaking of Health
      Strategies to control portions
      January 25, 2021
    • Featured Topic
      What pregnant and breastfeeding women should know about the COVID-19 vaccine
      January 25, 2021
    Featured Topics
    • Behavioral Health
    • Cancer
    • Children's Health (Pediatrics)
    • Diabetes
    • Exercise and Fitness
    • Heart Health
    • Men's Health
    • Obstetrics and Gynecology
    • Weight Loss and Bariatric Surgery
    • Women's Health
    Speaking of Health
    Monday, January 16, 2017

    Are you struggling to drink enough water daily?

    blog_504x504FB_waterGetting a sufficient amount of water in daily is a common struggle that I, and often others, have. In fact, not drinking enough water can become a difficult habit or pattern to break. Changing this pattern requires me to constantly be mindful of my water intake during the day. I have had to utilize different strategies to improve my water intake, as I don’t often feel thirsty, so I can’t rely on that to prompt me.

    I have been working on the challenges that deter me from getting enough water. One big challenge I have identified is getting enough water in during a workday versus a day I’m not working. I find that I get busy and tend not to take the time to hydrate, so I have been using these strategies to help me improve my water intake:

    • Use zero-calorie water flavor enhancers. Liquid flavor enhancers travel well and are convenient.
    • Add variety by drinking zero-calorie sparkling water with or without flavoring, or infuse water with fresh fruit, veggies and herbs. See recipe below.
    • Keep a pitcher of water in the refrigerator (flavored, infused or just plain filtered).
    • Use a water bottle to have water available at all times and to help you track daily intake.
    • Drink with a straw or a water bottle with a spout, as it may help you increase your intake.
    • Drink one glass of water after every bathroom break and before meals.
    • Set a goal to drink at least one bottle of water on the drive to work and another from work.
    • Sip water during workouts.
    • In the winter, ice water can make you feel even colder, which may hinder your intake, so try occasionally skipping the ice or opting for a warm drink, such as caffeine-free tea or sugar-free hot cocoa.
    • Keep daily records to track and be mindful of water intake during the day, or if you prefer, use a water reminder app, which will send a reminder and track your water intake.
    • Eat foods that contain higher amounts of water, such as melon, cucumbers, celery and broth-based soups.
    • Drink a glass of water while you wait for your coffee to brew, or set a rule to drink a glass of water before a second cup of coffee.

    A few more strategies that I have not yet tried, but might be helpful:

    • Use a smart water bottle and app that sends information directly to your cell phone.
    • Add crushed red pepper to your food, as the spice will increase your need for water, and studies show peppers boost your metabolism.
    • Make ice pops by blending fruit, almond milk and water together and pouring into freezer molds.
    • After brushing and rinsing your teeth, make it a habit to drink a glass of water.
    • Trade your vitamin tablet in for vitamin water drops to help with getting another glass of water in.
    • Set deadlines and aim to drink a certain amount by 10 a.m., midday, 2 p.m. and evening, for example.
    • Create water intake challenges with friends and colleagues.
    • Set your cell phone alarm as a reminder.
    • Freeze lemons, limes or other fruit for use in place of ice cubes.
    • Drink hot water with lemon and/or herbs at night before bed.

    Along with utilizing these tips, try motivating yourself with frequent reminders of the health benefits that are associated with staying well hydrated, including:

    • Water is important in order for every single cell in the body to function properly.
    • The digestive system functions better with adequate hydration, preventing constipation.
    • Water aids in flushing toxins from the body; promotes good kidney function; keeps your joints and muscles lubricated; supports healthier, younger-looking skin; and helps to regulate body temperature.
    • Staying hydrated can help ward off headaches and migraines, as dehydration can be a factor.
    • If you frequently feel tired or fatigued, it may be due to inadequate intake of water, as fatigue is one of the first signs of dehydration.
    • Water can aid in preventing bad breath by flushing away food particles and bacteria
    • Water can aid with weight loss. Drinking two 8-ounce glasses of water before meals will reduce your tendency to eat more, and adequate hydration can help the body break down and burn fat at a faster rate.

    Infused water 
    3 basil leaves, roughly chopped
    1 strawberry, sliced
    3-5 cucumber slices
    Ice
    Water

    Combine all the ingredients in a large glass. Let it sit for at least 5 minutes before serving.

    See additional recipes and resources to help you lose the weight or maintain a healthy lifestyle.

    Arlene Hrdlicka is a registered nurse in Weight Management Services in Eau Claire, Wisconsin.


    For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was either recorded prior to COVID-19 or recorded in a non-patient care area where social distancing and other safety protocols were followed.
    Topics in this Post
    • Weight Loss and Bariatric Surgery
    • Nutrition
    • Get healthy recipes and tips

    Stay Connected

    • Hometown Health

    Find Out What’s Happening in Your Community

    Stay Informed with the Latest
    • Notice of Nondiscrimination
    • Notice of Privacy Practices
    • Terms of Use
    © 2018 - 2020 Mayo Clinic Health System