Staying hydrated is essential for health. However, many people don’t drink nearly as much as they need to on a day-to-day basis. While guidance is around 2 litres per day of water, this is only a guideline, and some people need more than others, especially those who are more active and in warmer weather too
But grabbing a drink of water can fall by the wayside and become a chore more than a habit. However, with a few small tweaks and changes, you can help the whole family improve hydration levels with ease.
Create a Hydration Station
It doesn’t need to be big or elaborate, but a hydration station can give you a point of focus to help the family get the hydration they need. A dedicated spot in the kitchen with water on hand, such as having water coolers and a space for flavours or fruits, squash, etc that can be added alongside glasses or water bottles, will take the thought process out of the decision to grab a drink. And for younger children especially, a hydration station can make it more fun.
Eat More Water-Rich Foods
You don’t just need to get hydrated from drinking water alone. Food accounts for a meaningful share of your daily fluid intake. And if you include water-dense foods in your meals, you can make a real difference without making any extra effort.
Cucumbers, watermelon, oranges and soups all carry a high water content, meaning meals built around foods like these contribute to increased hydration compared to meals built around dry or processed foods.
Try swapping a packet of crisps for a piece of fruit or add a side salad to a meal that you wouldn’t normally have one with. This easy swap can help you boost hydration easily.
Don’t Wait Until You’re Thirsty to Drink
Thirst is triggered when the body is already running low on fluid rather than an early warning system, which means waiting for it before drinking can leave hydration levels lagging behind what was actually needed.
Building small regular sips into the day, such as a glass with each meal or drinking from a water bottle with time prompts on can help you avoid becoming dehydrated and removes the need to drink a lot in one go, as you’ll be drinking steadier throughout the day.
Set a Timer to Remind You to Drink
A busy day makes it easier to lose track of time and how long it’s been since you’ve last had a drink, especially when focus is on work or other tasks. Setting a recurring reminder on a phone or using a smart water bottle that tracks intake and prompts a refill will take the guesswork out of pacing water throughout the day. This means you don’t need to rely on memory alone.
Spacing reminders every hour or two rather than as one single prompt means you can spread intake more evenly instead of leading to one long drink followed by another long gap.
