How to Increase Your Daily Water Intake: The Ultimate Guide

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Most people know they need to drink more water. But they don't really grasp how important daily water intake can truly be.

Water helps all of your bodily functions.  It improves your health, fitness, weight control, mood, and even your energy levels.

You can rest assured that if they ever do find the “Fountain of Youth”, it will be a water fountain.

So how do you turn a desire to drink more water into a habit that you complete every single day?

This article will break this habit down into an easy-to-follow blueprint for the importance and execution of your daily water intake.

Let's get to it…

A Lesson from the Air Force

When I first joined the Air Force, there was a doctor that my buddies and I all joked about. No matter what ailment you would bring to this guy, at least part of his cure was “Drink more water.”

If you had the flu… “Drink more water.”

A fever…. “Drink more water.”

Banged up your knee…. “Drink more water.”

Arm ripped off by a rabid gator… “Drink more water.”

At the time I thought this was really funny. Ten years later, I realize the doctor had a great point. Most people don't drink enough water, and the positive effects of proper hydration can be startling to most people.

So here are benefits of water:

15 Benefits of Proper Hydration

1. Improves Bodily Functions

Drinking sufficient water helps your body get the right balance of nutrients.

Your body is 60% water.  Being hydrated can make a huge number of your body processes go smoothly. Water in your body transports nutrients, maintains your body temperature, assists in digestion and absorption, and is a key to good circulation.

Your body needs water for the simple fact that YOU are mostly water.

2. Helps with Weight Loss/Control

Every serious weight loss plan tells you to drink more water.

Look at any diet plan and you'll see they recommend a high intake of water: Adkins, Paleo, Southbeach, Weight Watchers, Medifast, EatingWell, Volumetrics, Sonoma, Spectrum, Nutrisystem, Jillian Michaels, and the Dukan Diet. 

They all say you should drink more water.  The reason?  Because more water helps with the process of losing weight.

Water helps the body efficiently process the food you eat. 

It helps to give you a “full” feeling, helping you to consume less.  It can also contribute to a feeling of having “increased energy” so you can get the most from your exercise program.

If you're need some help with your weight loss journey, take a few minutes to watch the video below to learn about the 11 best healthy morning routine habits that you should focus on the first few hours of the day.

3. Energizes Muscles

When muscle cells don't have enough fluids, they won't work as well.  This is due to muscle fatigue because you're decreasing the balance of electrolytes and fluids.

It is essential to consume water during exercise to replenish the fluids you're losing.  In fact as a “rule of thumb” the American College of Sports Medicine recommends 17 ounces (in addition to your normal water intake) before and during any strenuous sporting activity.

With exercise, it's important to develop an “early and often” attitude.  Consume water before it's needed and you'll avoid the negative effects of dehydration that occurs through sweating.

4. Helps Kidney Function

According to this New York Times wellness article, a moderate increase in water consumption can clear sodium, urea, and toxins from the body, decreasing the likelihood of kidney-related problems and even kidney stones.

5. Creates a Youthful Appearance

The University of Wisconsin touts drinking water as a way to keep great-looking and youthful skin. However, they also recommend using water in an external moisturizer in addition to consuming the proper amounts.

6. Helps with Regular Bowel Movements

For proper bowel movements, your body needs two things: fiber and water. If your body is short on fiber, your body will pull water from stool, giving you constipation. Even if you're lack fiber, your body can relieve constipation if has sufficient water.

7. Helps Remove Toxins

Clean and pure water does a great job of flushing out toxins from the body through sweat, bowel movements, and urine.

8. Reduces Cancer Risks

Drinking water is not a “cure” for cancer, but it can be a small part of preventing it.

9. Increases Energy

A body begins to show thirst at around 1-2% dehydration.

According to studies, even before you begin to feel thirsty, the effects of mild dehydration can decrease energy, mood, and thinking. The more dehydrated a body gets, the lower the energy levels will ebb.

10. Reduces Headaches

Not all headaches are caused by dehydration, but mild or severe dehydration CAN cause headaches. Frequent headaches may be caused by other symptoms, but they could be caused by chronic dehydration.

11. Ramps Up Brain Power

In a London study, researchers found that students who were drinking water during exams actually scored higher on average in tests. 

While it is hard to say if this is physiological or psychological, it has been proven to work, so if you want to turn that B+ to an A, why not take a bottle of water with you to the exam.

12. Saves Money

What do soda, coffee, juice, and energy drinks all have in common? They all cost money.

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Clean and pure water does a great job of flushing out toxins from the body through sweat, bowel movements, and urine.

While you CAN buy premium water that can cost money, it is usually less than other drinks and freely available in many places. Simply saving $2 a day by having water with your meals rather than caloric drinks will fatten your wallet while shrinking your waistline.

13. Prevents Cramping

In sports, cramps are caused by three things. 1. Depletion of potassium 2. Improper stretching 3. Lack of water.  Increase your water intake and you'll avoid one of the major causes of cramping.

14. Strengthens the Immune System

Water is key to health. Dehydration compromises the body’s immune system. There are quite a few immune system benefits from proper hydration.


  • Oxygenates the blood
  • Removes toxins from the blood
  • Increases Lymph production
  • Cleans eyes
  • Cleans mouth
  • Helps digest food
  • Helps fight insomnia
  • Lubricates joints
  • Increases Serotonin Production (fights depression)

15. Prevents Tooth Decay

Fluoridation is another great reason to drink water.  According to the American Dental Association, fluoridated water decreases the chances of tooth decay by 20-40%. (That is, in addition, using other sources, such as fluoridated toothpaste.)

How Much Water Do You Need?

I'm sure you've heard the advice about drinking eight * (8-ounce) glasses of water a day. (64 total ounces)

This measurement is very imprecise but can be a decent guide or rule-of-thumb.

But in a nutshell:  64 ounces is a decent baseline, but water consumption should be increased in areas with more heat/humidity, if you are more active, or if you are sick.

Where do I get the water I need?

Most of our water needs come from drinking water and juices. Coffee and soda DO give you some of the water you need, but they also have a mild diuretic effect in addition to the calories they pack on.

20% of water needs come from our foods, but this can be increased if you consume more “watery” foods such as oranges, celery, broths, and soups.

It is possible to drink “too much water.” This is called water intoxication and happens when the body’s sodium and electrolyte levels get extremely low. Most frequently this happens to people participating in extreme endurance sports.

If you drink when you are thirsty, there should be no reason to fear drinking water.

What about energy drinks, Naked Juice and other forms of “healthy” liquids?

These drinks DO count toward your daily water requirements, but they're often full of empty calories. The “energy” in these drinks is often sugar and caffeine, so while they have some water benefits, they add junk calories to your diet.

3 Tips for Developing a Daily Water Intake Habit

It can get boring to drink eight glasses of water every day.  Fortunately, there are a few ways you can easily add this habit without turning it into daily grind…

Tip #1: Track Your Water Intake

I am a firm believer in tracking. If you don't track a habit, it's easy to backslide or forget about it. This is the difference between making a lasting change or letting things slide when you get busy.

There are quite a few ways to track your water intake. There are mobile device apps that you can use to track daily tasks. You can make an Excel spreadsheet and keep it updated. Or you can use an “old school” technique like the water card.

daily water intake

How to make a water card:

Create a word processing document (or Excel) to make a 9X5 card with grids, including the days of the week and a block for each 8-ounce glass of water (or equivalent).

Then keep this document on you at all times by putting it in your wallet or purse.

From there, you'll mark off a box whenever you drink eight ounces of water.

Tip #2:  Make Water More Convenient

You are more likely to succeed if you turn the water habit into an easy process.  Here are nine ways you can make water a convenient resource in your life:

1. Carry a water bottle everywhere.

Have a bottle of water everywhere you go and you'll increase the likelihood of sticking to this habit change.

2. Set reminders.

I have a big sign on my refrigerator. DRINK MORE WATER. Every time I make lunch, breakfast or dinner, I see this reminder and remember to have a tall glass of water.

Reminders in any shape and form can help you to get in your daily water.

  • Put it on “to-do list.”
  • Get a drink water app.
  • Set audible reminders on your PC, watch or mobile device.
  • Use a “habit app” to remind you
  • Place yellow stickies around your desk and refrigerator to remind you

Do whatever it takes to remember this new routine.

3. Make it taste good.

Make calorie-free flavored water in advance to have on hand when you are thirsty and want something more than plain water. Add a bit of lemon/lime juice.  Or try Crystal Light which has a variety of different flavors.

4. Swap water with your liquid guilty pleasures. 

I drink a couple of cups of tea every day, and I sometimes have a beer or two with dinner. But, I also have the habit of being a “two-fisted” drinker–one tea and a glass of water OR one beer and glass water.

This routine serves two purposes. First, it fills me up faster and makes me drink less of the “bad” stuff.  Second, it helps me maintain my daily hydration.

5. Drink water when dining out.

Alcoholic beverages are super expensive when you dine out. It can more than the cost of a meal for a few beers. Even soda, lemonade, and iced tea can add a nice chunk of change to your bill.

But water is almost always free when you dine out.

So why not skip ordering drinks when you dine out and get nice (free) water instead.

6. Make a rule.

I like rules, they give you the framework to change your habits.

This one is simple and easy to follow: Drink water in the morning before anything else.

I like a good jolt of caffeine in the morning, but I make myself drink three glasses of water before indulging in caffeine. That means I start each day by consuming 1/3 of my hydration needs.

7. Carry a nice jug of water with you to work.

Since you should be getting up to stretch your legs and walk throughout the day anyway, why not take a walk to the water fountain and fill it up.

8. Drink water at all mealtimes.

Drinking water, before, during and after a meal helps you feel fuller and consume less.  This is also a great way to get the 64+ ounces you need every day. (Here are 6 of the best water filter pitchers you can use at home.)

9. Feel hungry? Drink some water.

Your body can be a bit sneaky.  Sometimes when you need water it can feel like you are hungry.  

Some people grab that Mars Bar and slam down unneeded calories.  It's far better to drink a bit of water the next time you feel hungry.

Then, if the hunger persists…eat (and drink water while eating).

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You are more likely to succeed if you turn the water habit into an easy process. 

Tip #3: Make Daily Water Intake More Interesting

Convenience and tracking are great ways to get in your daily requirements of water, but you also want to make it more palatable.  Do it this way and look forward to getting your daily fill of high-quality H2O.

You can add a variety of ingredients to make water taste better:

  • Unsweetened tea
  • Lemon/ Lime
  • Other fruits:  Oranges, grapefruit, raspberries, blackberries or strawberries  (Cut and squeeze the juices into your water.)
  • Try a zero-calorie flavor mix, like Crystal Light.
  • Try Carbonated water

Personally, I can't stand the taste of “sugar-free” drinks, but some people find that adding them to water makes it taste a whole lot better.

For those wondering: Yes, crystal light does count as water intake, but sugar substitutes bring their own issues, so use sparingly.

8-16 ounces a day of water intake with sugar substitutes are fine, but you will still want to drink the bulk of your water plain or only naturally flavored.

You can try this:

Fill (8) * eight-ounce water-bottles every night and plop them in the freezer.  You can add flavor, or fruit if you want. Take them out in the morning and drink them throughout the day for ice-cold water.  Try to finish them all.

Having everything prepared beforehand is a simple way to track your water intake.  By pre-planning your water intake, all you'll have to remember is to create the water each night and drink every bottle you fill.  That's it!

Tip #4: Carbonate Your Water

Another great option is to try carbonated water. According to the Mayo Clinic, carbonated water is every bit as healthy as tap water, with no adverse effects on the body. Sometimes that bubbly and effervescent water can hit the spot.

In fact, in a 2014 study on water consumption found that people who sometimes drank plain carbonated water drank 43% more water throughout the day. Pretty amazing numbers!

Add this to the idea of flavoring your carbonated water and you could have a big hit that hill help keeps you hydrated. (Keep the flavoring non-sugar, non-aspartame and all-natural, of course!)

There are lots of good options for these carbonation machines. The one pictured here is a very good one. It carbonates 1 liter at a time, using canisters good for carbonating 60 liters of water.

It comes with a one-liter BPA-free reusable carbonating bottle and a  mini CO2 carbonator. There are fancier and bigger carbonators out there, but for the price, this water carbonator is the best rated

In fact, there are 60 different flavorings available for this home seltzer water maker.

There are all-natural flavorings and non-aspartame and non-high fructose corn syrup options. and even flavoring where you can make your own soda or diet soda. 

Being an advocate of pure water… I would highly recommend sticking to natural flavorings only, however.

Final Thoughts on Increasing Your Daily Water Intake

Staying hydrated is the key to maintaining a healthy and vibrant lifestyle. By prioritizing the simple act of drinking enough water each day, you can unlock a multitude of benefits for your body and mind.

Drinking enough water is not just about quenching your thirst; it's about nourishing your body from within. It supports healthy kidney function, helps flush out toxins, and promotes a clear and glowing complexion.

Remember, everyone's hydration needs may vary based on factors such as age, activity level, and climate. Listen to your body's signals and drink water regularly throughout the day.

Whether you prefer sipping from a water bottle, infusing it with fresh fruits for added flavor, or enjoying a cup of herbal tea, find the method that works best for you.

Try following the strategies outlined in this post and you'll form a habit that will make you healthier, happier and more likely to form other positive, life-changing habits.

And if you're looking for other resources to help you form healthy habits, read these articles:

Finally, if you want the perfect morning routine, then check out this seven-step process for creating a morning routine that will become a vital part of your daily life.)

Know much water to drink every day? What are the benefits of staying hydrated? Discover 15 reasons why you should drink more water and 3 tips to do it!

10 thoughts on “How to Increase Your Daily Water Intake: The Ultimate Guide”

  1. This is one awesome guide, Steve 🙂

    I try to drink water every now and then – before going to sleep, after I wake up (Studies say that water can help to restart our organs), and during my meals.

    Currently, I don’t track my water intake, but I am going to start doing it. Thanks for the tip! Like you mentioned, tracking is the only way we know for sure whether we have accomplished our goals.

    I do carry around my own water bottle (20 oz) 😀

    As for making water more interesting, I usually go with iced tea 😀

    So we are supposed to have about 60 ounces of water everyday? I don’t have a measuring cup, so I am just going to try and finish my bottle 3 times a day 😀 (that will get me close to 60 :D).

    Anyways, thank you for the comprehensive guide 😉 Water has so many benefits and yet many of us forget to drink enough of it everyday.

    • Jeevan,

      It certainly sounds like you are getting your daily does of water. Drinking water is such a simple thing, but has so many benefits healthwise. Glad to hear that you are wise to this and getting your fill!

  2. Michal,

    Glad you liked the guide!

    Let me answer your questions.

    Tea: to some extent, yes you can. Tea is a mild diuretic, so it is not as good as drinking water on a 1:1 ratio, and if you add sugar, that has it’s own issues. But it does help to reach your numbers. I would recommend trying to have a fair share of your water in pure form, then get the rest as TEA or something like flavored water. (I am a fan of tea myself and often have a few big cups while I work)

    Fruits: Generally I wouldn’t “count” fruits as “water intake”. But yes, if you eat a bunch it will help you to reach your goal. It is hard to go wrong eating a lot of fruits and vegetables. Still though, I would think of most of this water from fruits as the icing on the cake, and still strive to get a share of pure water, flavored water or some other drinks (not soda or coffee) to fill your day.

    Thanks for some great questions.


  3. Hi Mr. SJ,

    I have a doubt if you can help me with it, is it alright to drink flavored water instead of a plain water for example i squeeze half a lemon to my 1Ltr of bottle and am practicing this daily for quite a while, so is it okay to continue that way?

    Your reply awaited…


    • Absolutely. Lemon flavoring not only makes it taste better but provides a few benefits of its own. The only time flavoring becomes an issue is when you add in pure sugar or artificial flavoring. In the case of both of those, moderation becomes the key. Water with sugared flavor can be just as fattening as a soda and “calorie free” flavoring have their own issues. For those cases, it is fine to do it, but I wouldn’t flavor the entire 64+ ounces with sugar or sugar substitute.

      A lemon per liter, however: is awesome. Keep it up!

  4. The point about the toxicity of flouride is very important.
    Flouride, chlorine and bromine (often found in bread products – check the label) should be avoided because they block absorption of iodine, which is critical for the health of the thyroid, prostate and breasts, among other things. Have a look at pharmacist Suzy Cohen’s website if you want to know more. On her website you can also read about some of the potential risks (backed up by research) with artificial sweeteners and what you can use as a natural alternative.
    Wishing you health and happiness. 🙂

  5. I totally agree when you said that being hydrated will ensure us that the body will function well such as the digestion and nutrients absorption. With that in mind, I will make sure that my children will be provided with ample amount of water. Since we are new in this house, we haven’t had clean water to clean yet. So we will be buying bottled water. Hopefully, there are deliveries since I don’t have time to do so.

  6. Drinking enough water every day keeps you healthy and prevents most of the diseases but that water must a healthy water like Alkaline ionized water. Drinking tap water may cause an invitation to the diseases.

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