She Flows

We all know drinking more water is good for us, and yet, most of us probably aren’t drinking enough. Have you ever promised yourself you’d boost your water intake to get healthier/ lose weight/ get glowing skin/ get less headaches, then fail miserably soon after? Us too! The thing is, increasing your daily water intake can have a drastically positive effect on your health and wellbeing, and since our bodies are made up of 70% water, it makes sense we stay hydrated. That’s why we’ve come up with the best hydration tips to make sure we all stay on top of our hydration goals!

What are the benefits of drinking more water?

The benefits of drinking enough water shouldn’t be underestimated. In short, water helps your body to function properly. Sufficient water intake means oxygen and nutrients are travelling around your body effectively, your body temperature is regulated, your joints are well-lubricated, your organs and tissues are protected, your eyes, nose and mouse tissues are moist, and your body can flush out waste products more easily. 

Enough of the wet stuff means your cognitive function stays sharp, your digestion is improved as detoxification is enhanced, your skin is glowing, your energy and mood are balanced, you have better mental health, and you have enough energy to power through your day showcasing the best version of you. Without it, you might experience digestion problems, fatigue, confusion and dizziness, plus dehydration can lead to more serious health conditions. While water isn’t the most exciting drink in the world, the health benefits should be reason enough to drink more of it!

Ultimately, sufficient water intake has been proven to improve your workouts, gut health, and physical performance, clear up acne and support glowing skin, mental health, mental performance, balance emotions, and keep your organs and cellular functions thriving.

Despite knowing all this, it’s easy to get to the end of the day and realise you haven’t drunk a single drop (we’ve all been there!). If you want to level up your hydration habits, here are a few tips for increasing your water intake to boost your energy, digestion and skin, and help you to become the healthiest version of yourself.

1. Prioritise Water First Thing In The Morning

Get a quick win first thing in your morning routine – drink 500ml of water before you do anything else. (FYI, 500ml is a pint of water. If you can manage two, go for it!). You might have to force it down if you’re not used to drinking this much, but this gives your digestion a kick start and tops up your hydration level after your beauty sleep. When we sleep, we’re effectively fasting for 6-8 hours. Your body will thank you for topping up its hydration and energy levels to start the day, and your gut will be happy too. Don’t forget, 70% of your immune system lies in your gut, so looking after it means you’re future-proofing your health so you’re less likely to become unwell. Build water consumption first thing in your morning routine to score you a quick hydration win and prepare you for your day ahead on top form.

2. Stay Hydrated With A Reusable Water Bottle

You may have noticed already that emotional support water bottles are taking every office desk by storm. Having a reusable water bottle on your desk can be a helpful reminder to drink more. If you’re a Practical Polly and need a reminder to drink more water, get yourself a reusable water bottle with measurements, goals and reminder messages that tell you when you’re lagging with your water intake throughout the day.

On the other hand, get yourself a cute water bottle you actually want to drink from. The Stanley sippy cup is the style set’s water bottle of choice, and there are some pretty great dupes out there. The Stanley Cup resembles the love child of a durable hiking tumbler and a toddler’s sippy cup. Usually in a pretty pastel hue, she stands majestically atop every cool girl’s Instagram desk judging the so-last-year single-use Evian bottles that come and go. Plus, they’re better for the planet.

3. Drink your water warm, not cold (and add some flavour)

This might sound obvious but drinking your water warm instead of cold may help you to drink more of it. Drinking cold water can be a struggle if you’re sensitive to the cold or have sensitive teeth. Leave your water out of the fridge and keep it at room temperature to make it easier to sip!

Although it might feel more natural and cosy in the winter, you could also sip hot water with some slices of fruit throughout the day. In Ayurvedic practice, it’s suggested to consume warm food and drink wherever possible as cold food and drink can disrupt the body’s digestion process. Need some flavoured water ideas? Try fresh slices of lemon, limes, orange and cucumber, a sprig of mint, or a dash of good quality honey.

4. Habit-Stacking: Link In Hydration To Your Daily Routine

You could try habit-stacking to drink more water. In James Clear’s Atomic Habits, he describes how we can encourage a habit to form by pairing it with another habit that we do automatically every day. For example, brushing our teeth. You could set yourself a hydration goal: before you brush your teeth in the morning and at night, you drink 500ml of water. Over time, this could become a healthy morning habit you do automatically without having to think.

5. Rewarding Your Health: Celebrate Your Hydration Goals

Encourage yourself to drink more water by rewarding yourself afterwards. Think of something you love to do. You could treat yourself to your favourite tea, coffee, or snack, or you could go for a walk in nature, but only after you’ve drank 500ml of water.

6. Set Alarms For Consistent Water Intake Throughout The Day

Another way to drink more water is to set yourself reminders and alarms. This one works for you routine lovers! If your life is planned out to every inch of life with calendar reminders and alarms, set yourself alarms throughout the day to drink more water. Whatever your water intake goal – say two litres – set yourself four alarms, one at 9am, one at 12pm, one at 3pm and one at 6pm. 

Each time your alarm goes off you drink 500ml-1000ml of water and by the end of the day, you’ll have hit your daily water intake goal! There are also daily habit-tracking apps where you can track your water intake.

7. Mindful Hydration: The Power of Positive Visualisation

This is one for the spiritual and visual ones among us. Just by applying a different mindset, you could increase the amount of water you’re drinking or make drinking water a more enjoyable habit. As you sip, visualise the health benefits passing through your lips and down into your body or repeat a mantra in your head. Some mantra ideas for supporting you to drink more water could be, “I am in charge of fuelling my body with healthy choices”, “I am drinking to nourish and energise”, or “I become more energised with each sip”.

Consider water the elixir of life. Imagine it filling you up with power, energy and light. The power of our thoughts and focus are powerful (and science has proven it)! It can make drinking water that much easier. Yes, it’s woo-woo, but if it works to improve your hydration, it’s worth it, right?

How Much Water Should You Drink Daily?

The recommended daily allowance of water is eight 250ml glasses a day. That’s two litres, but more is usually considered better! Aim for 2-4 litres per day for effective hydration. Active people should be aiming for 3-4 litres since they lose so much during exercise. (We should all be active people if we want to be healthier.)

Optimal Hydration for Exercise: The Galpin Equation

Are you wondering how much water you should drink when you exercise? Professor of Science and Human Performance and elite athlete coach and consultant, Andy Galpin, came up with a hydration equation to determine how much water we should be consuming during exercise.

“The Galpin Equation = body weight in pounds divided by 30 = the number of ounces of water to ingest per 15 min of exertion”, shared Andrew Huberman, Professor of Neurobiology and Ophthalmology, and podcast host of the Huberman Lab podcast where Galpin and Huberman discussed optimum levels of hydration during exercise – something that Galpin has tested and researched extensively with athlete clients.

How does this convert for UK measurements? As an example, my body weight is around 60kg, which converts to 132 lbs. 132 divided by 30 is 4.4, so that’s the amount of ounces I should be drinking every 15 minutes when I’m exercising. The UK tends to measure in millilitres. 4.4oz converted in millilitres is 130ml. My workouts last on average 1 hour, so I’ll aim to drink around 520ml (130ml x4) during and after exercising to ensure my hydration levels are optimal for physical and mental performance. You can buy various-sized water bottles, but the average capacity is 500ml (or 16.9 oz), so I’ll be polishing one off every workout to stay hydrated and continue to perform at my best.

Sipping vs. Chugging: The Best Way to Drink Water

It’s better to sip water because chugging it down all at once can make your stomach feel bloated, impact your digestion and make you want to go to the toilet more often, which isn’t always convenient.

Do Tea, Coffee & Juice Count In Your Daily Water Intake?

Since they all contain water, they do count towards your daily water intake, however, they’re not the healthiest option. Sparkling water will hydrate you as effectively as still water (but might make you burp!).

Tea and coffee however contain caffeine, which can, in turn, dehydrate you, and affect your hormones. For example, caffeine can spike your cortisol levels, and it has a quarter-life life so it could still be in your system after 12 hours, which can negatively affect your sleep.

Squash and flavoured water often contain a lot of sugar, so, although your hydration levels will be increased, you’ll also be ingesting more sugar, which can have negative effects. Too much sugar over time can lead to health problems. You’re best aiming for 2-4 litres of filtered water and adding any other drinks as extras.

Is Tap Water Okay To Drink?

Tap water in the UK is rigorously tested and certified normal, although some studies suggest that bacteria and contaminants like chlorine still reside in it. Filtered water therefore is thought to be safer. You can filter your water with water filters and water purifiers such as water filter jugs, countertop water filters, under-sink water purifiers, and whole-house water filters. You can also get portable water filters for camping and travelling.

How Can I Drink More Water If I Don’t Like The Taste Of It?

Ultimately the health and wellbeing benefits of drinking enough water should be motivation enough to drink more. But if you’re still struggling, add natural, healthy flavours like fruit and herbs like mint. If you’re not reaching your daily water intake goal, ensure that you’re adding lots of water-rich foods to your diet. These include cucumber, celery, tomatoes, watercress, lettuce, broth, courgette, watermelon and peaches.

Creating a Water-Drinking Routine for Lasting Wellness

From aiding digestion to enhancing your skin’s health, boosting mental clarity, and promoting emotional balance, the benefits of drinking more water are clear. So, make drinking more water a habit in your life. It’s a simple yet effective way to prioritise your wellbeing and stay at your best. Start today and experience the lasting impact of staying properly hydrated. Hydration isn’t just a trend; it’s essential for a healthier you. Hot-girl summer might be coming to an end, but a hydrated girl will always be in fashion.