How to drink enough water: 9 steps (with pictures)

How to drink enough water: 9 steps (with pictures)
How to drink enough water: 9 steps (with pictures)

Drinking water is essential for staying hydrated and healthy. Although water needs vary from individual to individual, particularly depending on lifestyle and gender, many organizations around the world such as the National Institute of Health and Medical Research (Inserm) recommends that women between 19 and 50 take around 2.5 liters of water per day. Men within this range should drink approximately 3.5 liters per day. However, while it can be difficult to achieve this goal, you can increase your daily fluid intake by spreading your water intake throughout the day and finding other fluids to stay hydrated.


Part 1 of 2: Spread your water consumption over the day

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Step 1. Drink a glass of water as soon as you wake up in the morning

Drinking water when you wake up will help boost your metabolism in addition to having the added benefit of rehydrating you after going all night without drinking. Put a glass of water next to the bed or write a note that you will see when you wake up that will help you remember it.

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Step 2. Drink water whenever you eat

This will help promote digestion by breaking down food so your body can absorb nutrients. Drinking enough water will also have the benefit of softening the stool and preventing constipation. Consider drinking water immediately after the snacks you consume throughout the day.

If you want to lose weight, take water before eating to get fuller quickly

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Step 3. Always carry a bottle of water with you

If you work in an office, have a water bottle on your desk and drink sips throughout the day. Set reminders on your PC if you often forget to do so. But, if your job is more physical, leave your water bottle somewhere you can access it regularly. You also have the option of keeping it with you.

  • If you want to get a clear idea of ​​how much water you are taking, buy a graduated bottle.
  • Obtain a bottle with special characteristics. This can be a bottle with insulation to keep the water cold, a bottle with a built-in filter, or a separate cylinder inside to let fruit sit in the water.
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Step 4. Drink more after exercise

If you exercise moderately, it will suffice to drink one or two cups (250-500 ml) of additional water. But, if you exercise more intensely and sweat a lot, you may need to drink a sports drink (such as Powerade or Gatorade), as it contains sodium, carbohydrates, and electrolytes that will help you compensate for the losses due. to perspiration.

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Step 5. Download an app that will help you drink more water

There are many apps available that will help you remember to drink water. The My Hydration Tracker app allows you to track daily water consumption. Other apps (like H20 Finder) will help you find nearby water sources to refill your bottle for free.

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Step 6. Remember the “250, 8 times” rule

The water requirements to stay healthy vary from individual to individual. However, the “250.8 times” rule (250 ml, 8 times per day) is easy to remember and will help you keep track of your daily water intake.

Generally speaking, you should drink 250 ml of water 8 times a day

Part 2 of 2: find other fluids to stay hydrated

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Step 1. Drink coffee, juice, or tea

Many believe that taking liquids containing caffeine dehydrates, but in fact this is not the case when consumed in moderate amounts. Remember that water is the best drink, but if you want to consume others (such as juices, tea or coffee that contain caffeine), keep drinking it in order to meet your daily fluid needs..

  • Limit your caffeine intake to two to four cups of tea or coffee per day, otherwise you may experience insomnia, irritability, headaches, or other side effects. Children, on the other hand, should completely avoid taking it.
  • Caffeinated drinks are not a good source of hydration for people who have not developed a tolerance to their effects. Caffeine is a so-called "weak" diuretic and tolerance to this effect is acquired quickly (in four to five days) with regular caffeine consumption and the diuretic effect will disappear.
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Step 2. Eat foods rich in water

About 20% of the daily water intake comes from the food we eat. Celery, watermelon, cucumber, and lettuce are good options that will help keep you hydrated. Also, broths and soups are a good way to add water to your diet.

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Step 3. Try sweeteners that do not contain sugar

You could also try flavoring products. If you don't like the taste of plain water, there is a whole range of products that will add flavor or sweetness to a glass of tap water. Some are available as a powder, while others are liquid.

  • Be sure to read the ingredients of these products. Indeed, some contain thickening agents (such as propylene glycol) which are considered controversial.
  • If you want something more natural, cut strawberries, cucumbers or lemons and put in the water so that it can soak up their flavor.


  • If you are pregnant, breastfeeding, have a cold or the flu, you should increase your fluid intake beyond recommendations.
  • It is possible to drink enough water, but this is rare and is usually only a problem if you regularly engage in vigorous physical activity, for example if you are training for a marathon.

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