Hydration Hacks that Actually Work
Are you struggling with hydration? If so, you are definitely not alone.
When I am working with clients, the number one issue that I see is that people really do struggle to drink water consistently. Maybe they do it well for a short period of time, when they’re feeling on top of things… and then it falls off. Some people are drinking only one standard 16.9 fl oz bottle of water per day and don’t even feel thirsty.
You might feel fine, but under-hydration makes your body’s operating system more sluggish on multiple levels.
Your body needs to be adequately hydrated. We all know in our hearts that hydration is important, but I don’t think we always realize how essential it truly is. Water helps regulate nearly every bodily system — from blood pressure and blood sugar to detoxification and waste elimination. Every single cell in your body requires water to make energy at a cellular level.
Yes, we are talking about your old friend ATP from biology class. The source of cellular energy produced by your mitochondria (the powerhouse of the cell). May we never forget.
But hydration matters beyond energy production. Adequate water intake helps reduce inflammation, supports liver and kidney detoxification, and keeps the lymphatic system moving (our body’s trash can — aw). Hydration status influences gut health and can have a major impact on mood and overall health.
So yes, you can understand why a small part of me wants to cry when someone tells me they drank half a bottle of water and called it a day.
That said, I get it. I have those days too. Who actually wants to lug around a 40 fl oz water bottle at all times? Staying hydrated can feel like a full-time job. And people beat themselves up over this way too much.
I always say: drinking water is a habit, just like anything else. It takes practice, not perfection.
Here are some ways to make it easier.
Tip #1: Identify your water barriers
This might sound over the top, but it’s important to understand why you struggle.
Is it because:
You forget when you’re busy?
It’s inconvenient?
You don’t like the taste?
You rely on other beverages instead?
Once you know the barrier, you can choose strategies that actually work for you.
Tip #2: Get a water bottle
Yes, it matters if it’s cute — if cuteness matters to you. It matters to me.
I am significantly more likely to drink water if my water bottle is cute. I love Owala because it protects the straw (I am weird about that), and TJ Maxx has great options for under $20.
Look for:
At least 20 fl oz
Something that fits in your car cup holder (this can make or break the experience)
I don’t recommend gallon jugs. I do strongly recommend convenience.
Tip #3: Jazz up your water
If you say “I hate the taste of water,” I promise this part gets easier.
If you’re used to sweetened drinks (real or artificial), your taste buds can be overstimulated, making plain water taste bland. Some easy ways to help:
Add fresh fruit to filtered water and let it sit overnight
(lemon + strawberry is elite, by the way)Use powders cautiously — many defeat the purpose
(I am thinking of a very specific pink powder, but I won’t name names)
Tip #4: Use electrolytes strategically
Electrolytes can be helpful if flavor is a barrier or if you’re struggling to drink enough.
Look for a balanced blend of:
Sodium
Potassium
Magnesium
Calcium
(The it girls of hydration.)
I like Ultima and Superior because they’re mineral-balanced without being overly sodium-heavy. LMNT is popular but very high in sodium — helpful for some people, not everyone.
You only need one serving per day. I often use half or quarter scoops to lightly flavor water, especially on harder hydration days.
FYI: Ultima blue raspberry is a 10000/10. Superior red raspberry is also excellent.
Tip #5: Habit stack
Hydration works best when it’s attached to something you already do.
Ideas:
A glass of water before coffee
Water with meals
Drinking water during your commute
I used to aim for 50 fl oz before lunch and 50 fl oz after — but truly, make the rules work for your life.
Tip #6: Don’t go crazy
Healthy adults without kidney or heart conditions can generally tolerate 100–120 fl oz per day, but this varies. Always check with your provider if you have medical conditions.
You do not need:
A gallon of water per day
Electrolytes in every bottle
Perfection
You just need consistency. If today wasn’t great, try again tomorrow.
Bonus tip: You can eat your water
Some fruits and vegetables are very high in water content. If you’re struggling, this counts.
Think:
Watermelon
Cucumber
Citrus
Berries
Sometimes eating your hydration is a great workaround.
I hope this helps. Please know that I am here for all of your hydration needs. Stay hydrated — and remember that coffee does not count toward your water goals (sorry, it’s dehydrating).