Did you know that 60% of people in the UK drink just one glass of water or less every day? Hydration is key to a healthy body, mind and life and most people know to aim for between 2.7 and 3.7 liters a day. In fact, drinking enough water can aid weight loss, help with exercise, ease digestion, build endurance, keep our kidneys healthy and even improve our mood! Alas, we know it’s hard to practice what you preach sometimes, especially for those with busy schedules–drinking water is not always on the top of our to-do lists. But we’ve put together 8 simple ways to stay hydrated that don’t take much effort, including nutrition tips!

1. Put water in front of you

This may seem very obvious, but people are way more likely to drink water constantly throughout the day if their water bottle or a glass of water is in front of them, whether that be at the office, at home or in your bag for an on-the-go option. In fact, why not invest in a personal 1 litre bottle? That way you can keep track of how much you’re drinking, and how many times you need to fill it up per day (that would be about three to four times to achieve the daily recommended intake of water).

2. Flavour water with fruit

If you’re not keen on drinking plain water, you can infuse water with fruit to replenish your body’s fluids without adding extra sugar or untrustworthy ingredients. Three of our favourite combinations are cucumber and lime, orange and lemon, and strawberry and mint–try them out! You can always prepare this ahead of time by freezing in some of the combinations in ice cubes and popping a few in your water bottle in the morning when you leave for the day.

3. Drink coconut water

Delicious and nutritious, coconut water has recently gained popularity in its hydrating abilities–unfortunately the scientific premises behind coconut water being more hydrating than water is lacking, but that doesn’t mean it has to be dismissed. People all over the world enjoy coconut for its benefits, being high in potassium and electrolytes, which are critical to maintain blood volume, heart health and prevent dehydration. Electrolytes can also help reduce fatigue, stress, and maintain muscle relaxation.

4. Eat hydrating fruits

Did you know that food actually makes up 20% of the water you consume daily? To get the full benefits, turn to the most hydrating fruits and vegetables such as watermelon, celery, cucumber, strawberries, and lettuce. These foods have a water content of at least 92% water or more, loaded with fiber and vitamins, making them even more appealing nutrition-wise. You can even get water from cooked meals too, such as soup, yoghurt and porridge.

5. Drink when you feel hungry

Thirst is often mistaken for hunger because symptoms of dehydration, feeling weak and dizzy, mimic those of hunger. In fact, some people consume more calories than needed because of this, so restoring your body’s sensation of thirst could aid in weight loss. Every time you feel peckish, try drinking a glass of water before you eat to make sure you aren’t confusing your hunger signals with thirst signals. After drinking, wait 15 minutes and if you still feel your stomach grumbling, you’re probably hungry.

6. Set a timer

If you often find yourself gulping down a litre of water towards the end of the day, why not try setting yourself reminders or a timer to have a glass of water every hour? That way, you can spread out your water intake throughout the day so as not to dilute your electrolyte levels. Try to set the timers or reminders from the minute you wake up to start your day on a positive note, and with that, have a glass of water on your nightstand waiting to be consumed.

7. Drink after bathroom breaks

If you’re not one to set yourself reminders, you could try other mental triggers to really make drinking water a regular habit. For example, drink a glass of water or two every time you get back from the bathroom. This is a good way of measuring how hydrated you are too: a pale yellow to clear urine colour indicates that you’re well-hydrated. On the other hand, a darker yellow, amber colour isn’t healthy and a sign that your body needs water.

8. Use an app

On top of reminding you to drink regularly, it can be hard to tell how much water you actually need, which is dependent on factors such as how much you exercise, the environment, your general health, or if you’re pregnant. Apps such as Daily Water and Hydro Coach track how much water you drink with ease, let you set intake goals, and host little celebrations every time you log a drink. That surely puts the fun in hydration–we’re all about that positive reinforcement!


Be sure to contact a medical professional for advice on your health and wellbeing. With the Qured app, you can see a doctor at a time and location of your choice. Download the app today -> onelink.to/jtygac.


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