A Nutritionist’s Advice: 6 Ways to Increase Your Water Intake

Staying hydrated is an essential component of maintaining optimal health and well-being. The human body is made up of approximately 60% water. Proper hydration is necessary for maintaining healthy skin, regulating body temperature, aiding digestion, and removing toxins from our body. Being well hydrated also improves sleep quality, cognition, and mood. 

In addition to physical health benefits, staying hydrated can also have a positive impact on cognitive function. Research has shown that even mild dehydration can impair cognitive performance, mood, and concentration.  

We asked certified nutritionist and coach, Emily Chapman for creative ways to increase your water intake throughout the day.

Increasing water intake can be achieved through various strategies other than carrying a reusable water bottle.  

1. Set reminders on your phone or use an app to prompt you to drink water regularly. Give yourself a water goal, everyone feels better when they achieve daily goals.

2. Flavor your water with fresh herbs to make it more enjoyable. If you are looking for herbal water recipes, here are a few of our favorites.

3. Drink a glass of water before each meal to help with hydration and control portion sizes.

4. Eat foods with high water content, such as fruits and vegetables. A rule of thumb is 8×8.  Eight 8-ounce glasses of water with 4-5 servings of vegetables or fruit daily gives you another 20% water intake.

5. Drink water whenever you feel thirsty, as thirst is a sign of dehydration.

6. Incorporate drinking water into your daily routine, such as having a glass when you wake up and before bed.  I use one tbsp of apple cider vinegar every morning to regulate my blood sugar before I eat!

Herb-infused water contains all the hydration of water with the added benefit of the bright, sweet flavors of your chosen ingredients. The popularity of flavored and infused water dates back several centuries when flowers were the favorite addition to water. Today some of the most popular herbs to add to your water include mint, lemon verbena, sage, and basil. 

The main benefits of drinking infused water come from the simple act of drinking water- so when you add fresh herbs to your water it may encourage you to drink more thus making herb-infused water very appealing.