Many of us find it hard to drink the 2–3 litres of water our bodies need each day — but it's worth the extra effort. Drinking enough supports your organ function, helps clear toxins, keeps your skin hydrated and simply helps you feel better. And because staying well-hydrated speeds up your metabolism, it's one of the easiest ways to support weight loss.
If you want to drink more water but keep falling short, try these tips.
Add your own flavour: Drinking water plain can feel boring. Instead of the sweeteners you see in shops, add natural touches like pieces of watermelon, mint or orange slices. Chill it for a few hours to boost the flavour.
Add some spice: Add chilli flakes to your meals — this way you can drink close to a jug of water by dinner. Studies have also found chilli effective at speeding up the metabolism.
Use your phone: There are several apps to help. Or, if apps feel like too much, set a few reminders on your phone to prompt you to drink through the day.
Get a filter you'll actually use: If your filter takes up too much fridge space or leaves marks in your glass, it's time to change it. A jug-style filter — made from coconut carbon, silk or plant-based materials — won't leave black specks on your water.
Keep it close: Most of us don't get up often to fetch water. Whether you're on the go all day or at your desk, always keep water in your bag or on your desk. If you work at a desk, keep your water and glass in view as a constant reminder.
Prep for the gym: Do you think gym-goers keep running to the water fountain for litres of water? Going without a water bottle — and pausing the treadmill to buy a drink — wastes your minutes. So arrive prepared.
Think of your wallet: At restaurants, decide to order only water — you'll save both cash and calories. Most restaurants use a filtration system, so you likely won't pay for a glass of water anyway.
Eat your water: This isn't exactly cheating — with water-rich foods you can technically “drink” water. Try melon, celery, cucumber or a light, brothy soup.
Treat it like a starter: A 2010 study in the journal Obesity found that drinking water before eating had positive effects on weight loss. Since a glass more water helps, this can be a good motivator to increase your intake.
Make water part of your nights out: At a bar, you already know to have a glass of water for each cocktail. At home, make it a habit to drink at least a glass of water before bed — it not only rehydrates you but also eases a hangover.