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Published on August 23, 2018

How to Drink More Water Easily When It Seems Like a Major Chore

How to Drink More Water Easily When It Seems Like a Major Chore

We all have the best intentions of drinking water. We make it our new years resolution and our goal for the week. We will even splurge on fancy water bottles made of stainless steel, glass or BPA-free plastic.

But no matter what we do, we can’t seem to get enough water in. We feel sluggish, our skin isn’t glowing, and we are foggy headed. We often don’t remember to drink or are too busy chugging coffee or tea to worry about plain old water.

The funny thing is, we also all know the benefits of staying hydrated with water. Staying hydrated leads to more natural energy (no need for 4 cups of coffee a day!), decreased hunger, weight maintenance, better looking skin and hair, naturally detoxing, and even sharper thinking.

We all also know that our bodies are made of mostly water, it’s the best beverage to quench our thirst, and has no calories, no sugars, nor any preservatives. All-in-all, the math adds up and it’s a win-win.

But then why is it such a chore to drink enough water?

Simply put, water can be boring.

But, that doesn’t mean that it has to stay that way!

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Here are some tried and true tips to increase your hydration so that you can reap all the wonderful benefits water has to offer.

1. Set a Goal

This may sound redundant and you may even say to yourself “I’ve tried this whole goal thing before”. But this is different.

The key to setting this goal for yourself is to keep the actual water visible.

Start with a big container. This container can be a milk or juice container or a large pitcher. Keep it within eyesight, and keep it full of water. Whether that water container lives in your office, on your kitchen counter, or on your passenger seat in your car is up to you. But, the point is to have this as your reminder throughout the day.

Now comes the actual goal setting part.

Set a goal that each day that you will drink 1,2,3 or 10 of those water containers. Start small and work your way up. Use that large water container to refill your glasses and count how many times you fill that large container. This will give you an easy benchmark to see how well you are doing that day.

2. Add Flavor

Oftentimes water drinking can be such a chore because we are accustomed to flavoring.

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Creating infused waters is a great way to make a delicious beverage that still provides all the benefits of plain water! Adding berries, herbs (such as mint, rosemary, or basil), cucumber, citrus, or melon can be a great way to shake up boring water and make you feel super fancy.

Infused waters will keep all day and just continue to get more delicious as the day goes on! On top of reaping the benefits that plain water has to offer, infused waters will also provide extra boosts in antioxidants and vitamins/minerals depending on your infusion ingredients. It’s a win win!

You can find containers that are specifically made for infusing, or you can make your own with just a large pitcher. Whatever works for you is great; continue to experiment with different flavors and combinations to find that award winning infusion recipe that leads you to chugging water all day long.

3. Keep it Cold

A really cold, icy glass of water is usually more appealing than a lukewarm glass. Adding ice to your water will create a tempting thirst quenching beverage that screams “drink me now”!

Especially in the summertime when temperatures are reaching ungodly highs, water is the perfect cool-down beverage.

Finding a travel water container that keeps your glass really cold is key. There are even some water cups that will keep ice frozen all day long.

You can even take this up a notch and create fun ice cubes. Using a similar approach to the infusions, freezing berries or herbs into ice cubes is a great way to add a hint of flavor without going overboard.

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4. Use a Straw

Surprisingly, many people have much more success in drinking plenty of water when a straw is involved. By simply switching to drinking via straw, it is easier to finish your glass before you realize it’s gone.

In order to continue being environmentally conscious, grab either a reusable cup with a straw or just a reusable straw. And if you are worried about wrinkles, know that staying hydrated keeps your skin naturally plump and smooth. I don’t know about you, but I would rather chance having one or two wrinkles around my mouth while preventing other wrinkles all over.

5. Carry it With You

Keep your water nearby at all times. Bring it in the car, to work, to meetings, to the gym, to the mall, and everywhere in between. Think of your water bottle as an extension of your outfit (bonus points if it matches your clothes).

Having your water bottle around will eliminate any excuse not to drink. You will likely be surprised how often you are thirsty and go for your water bottle compared to how little you were drinking before it became part of your daily ensemble.

6. Use an App

Need to drink more water? There’s an app for that.

Countless companies have made apps that use creative ways for us to track our water intake. From apps that will donate a certain amount to charities when you drink water, to apps that encourage you to grow a beautiful rose bush based on your water intake, there’s an app answer for helping you stay hydrated.

Even if you are compelled by some friendly competition, there are apps where you can challenge your friends and colleagues to “water races”. There are great ways to get started with drinking more water and create the routine of H2O over anything else.

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7. Create Reminders

Most of us function via virtual calendar these days. By creating reminders to ding as reminder to drink water throughout the day we can save ourselves any brainpower of thinking about water, just sit back an wait for the reminder.

Set these reminders each hour and be specific! If you want to drink 8 ounces per hour, add that into the pinging message. And be sure to set yourself up so that you have the water around.

The more of a chore it is to stop and drink water, the less likely you will follow through. So prepare a bit ahead of time, keep your glass full and chug when your phone reminds you to.

Concluding Thoughts

So much of our day-to-day practices are habitual. If you are finding yourself not drinking water currently, it’s all about changing that habit. Soon enough water will be all you want to drink! Setting yourself up for success is key to creating new habits. Making the new behavior easy, do-able, and actually fit in your lifestyle will make it much more likely to continue long-term. Plus keeping in mind how much better you will feel when you are hydrated will keep you going.

Whenever you are creating a new habit, start small. Don’t bite off more than you can chew no matter how tempting it is to go from zero to hundred in a day. When you are forming a new water habit, start with increasing your water intake by factors of 1 or 2. You will always have room to grow! Being realistic with where you are currently and taking steps to get to where you want to go long-term is exactly what will keep you hydrated and feeling great for years to come!

Featured photo credit: Unsplash via unsplash.com

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Julia Whelan

Registered Dietitian/Nutritionist

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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