I recently found out during a visit with my doctor that I’ve potentially been dehydrated for some time, which might explain the leg cramps and lightheadedness I’ve been experiencing. It really made me realize how important it is to drink enough water every day for overall health and wellbeing. I mean, it wasn’t new information, but clearly I needed a strong reminder. So I did a bit of research and I thought the tips and suggestions I found might help some of you too!
Why is staying hydrated so important?
Proper hydration is essential for your body to function optimally. Water helps regulate body temperature, lubricate joints, support digestion and flush out toxins. When you’re dehydrated, you might feel fatigued, suffer from headaches or experience muscle cramps—symptoms I recently dealt with. Ensuring you drink enough water daily can improve your energy levels and prevent these uncomfortable symptoms.
Top tips to drink more water every day
- Carry a reusable water bottle: Keep water within reach to encourage frequent sipping throughout the day. I bought a fun pink Yeti to motivate myself. (You'll get used to the increased bathroom visits! Besides, it's a reminder to step away from your desk and give your eyes a break.)
- Set hydration reminders: Use your phone or apps to get hourly alerts to drink water.
- Infuse your water: Add natural flavours like lemon, cucumber or berries for a refreshing twist. I'm currently all about using a few fresh, local strawberries.
- Drink a glass before meals: This habit helps increase water intake and can aid digestion.
- Track your daily intake: Use apps, a simple journal or the tracker below to stay accountable and meet your hydration goals.
💡 More tips to help you drink more water
- Start your day with water: Drink a full glass first thing in the morning to kickstart hydration and wake up your system.
- Use a marked water bottle: Get a bottle with hourly time goals printed on it for a fun visual reminder.
- Pair water with habits: Link water drinking to daily routines—like brushing your teeth or checking email—to make it automatic.
- Set a daily water goal: Whether it’s 8 glasses or 2 litres, having a clear target keeps you motivated.
- Make it a game: Challenge a friend or coworker to a daily hydration goal—whoever meets it most days in a week wins!
- Eat water-rich foods: Include fruits and veggies like watermelon, cucumber, oranges and lettuce to support hydration.
- Use a reusable straw: For some people, sipping through a straw makes it easier to drink more without even thinking about it.
- Try a water tracking app: Apps like Plant Nanny, Water Reminder or MyFitnessPal help you track and build the habit. (If you like to track things via paper, download and print the free tracker below. Hang it next to your desk if you tend to forget to drink while working.)
- Keep water visible: Seeing it on your desk or counter is a simple but effective nudge to drink more.
- Celebrate milestones: Did you hit your hydration goal for the week? Treat yourself to a small reward to keep the habit going!
📅 Download your free hydration checklist & tracker
To help you stay on track, I created a simple printable checklist and weekly water tracker. You can use it to build the habit, stay motivated and see your progress!
👉 Click here to download my Hydration Checklist & Tracker
Paper Saving Tip: Print the tracker out and place it in a good quality sheet protector. Use a dry erase marker to track your water intake and simply wipe with a tissue or cloth to begin a new week. Stick the tracker on your fridge or keep it in your planner.
My personal hydration goal and progress
Following my doctor’s advice, I now aim to drink at least 6 glasses of water each day. Since making this change, I’ve noticed fewer leg cramps and less lightheadedness—a great motivation to keep it up! My doctor did also order full bloodwork, as I haven't had it done for a couple of years. I think it's important to note that you should discuss any symptoms with your healthcare provider, as water may not be all that you need.
That being said, drinking enough water is one of the easiest and most effective ways to support your health. Cheers to better hydration and feeling your best every day!
Do you have your own tips for staying hydrated? Share them in the comments — I’d love to hear from you!
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