Simple Ways to Drink More Water Every Day

Drinking enough fluid is one of the most basic parts of looking after yourself, and it plays a part in comfortable digestion too. Fiber, for example, works best when you drink enough. Yet on busy days it’s easy to realize at dinnertime that you’ve barely had a glass of water.

How much should you drink?

UK guidance from the NHS Eatwell Guide suggests aiming for 6 to 8 cups or glasses of fluid a day. Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count. You’ll need more in hot weather and when you’re active.

A simple check is the color of your urine: pale straw-colored usually means you’re drinking enough, while dark yellow can be a sign to drink more.

Simple ways to drink more

• Start the day with a glass of water, before or alongside your morning tea or coffee.
• Keep a refillable bottle with you, on your desk, in your bag or in the car.
• Link drinks to daily habits, such as a glass with every meal or each time you boil the kettle.
• Add flavor naturally with slices of lemon, lime, cucumber, mint or a few berries.
• Try sparkling water if you miss the fizz of soft drinks.
• Eat water-rich foods like soups, cucumber, tomatoes, melon and oranges.

Drinks to keep an eye on

• Sugary soft drinks add sugar without much else. Swap them for water, sparkling water or sugar-free versions.
• Fruit juice and smoothies contain free sugars, so the NHS suggests no more than 150ml a day in total.
• Alcohol doesn’t help you stay hydrated. If you drink, alternate with water.

Fluid, fiber and digestion

If you’re adding more fiber to your meals, increase your drinks at the same time and build up gradually. This helps fiber do its job and keeps things comfortable. Read Why Fiber Matters in a Balanced Diet and Everyday Foods That Support Digestive Wellness to learn more.

A note on health conditions

Some people, such as those with heart or kidney conditions, may be advised to limit fluids. If you have a health condition or take regular medicine, follow the advice of your doctor. If you have ongoing digestive symptoms, please see a healthcare professional.

Further reading

• NHS, Water, drinks and your health
• NHS, The Eatwell Guide