Most of us know that drinking lots of water is a good thing. In addition to keeping skin clear, helping us feel less tired, and preventing dehydration, drinking an ample amount of water is also an excellent way to maintain a healthy weight and promote optimal nutrient absorption. For many people, though, drinking 4 liters of water a day isn’t as easy as it sounds.
From forgetting to drink water to struggling to incorporate that much H20 into daily life, people have dozens of reasons for falling short of the 4 liters of water a day mark. Fortunately, we’re here to change that with a series of simple tips and tricks to help you stay hydrated and happy. Read on.
12 Tips to Drink 4 Liters of Water a Day
Whether you’re chronically dehydrated or simply looking for a way to start consuming 4 liters of water a day, here are twelve easy tips to help:
- Carry a water bottle with you
Probably the biggest roadblock to drinking 4 liters of water a day is simply forgetting. When people don’t take water with them throughout their day, they forget to consume it and find themselves thirsty and dehydrated in the evening.
To combat this, start carrying a water bottle with you. A 32-oz. bottle, for example, will fit in most bags and backpacks and can serve as a wonderful visual and physical reminder to drink more water. Fill it to the very top and drink it down four times throughout the work day, and you’ll get your 4 liters of water a day. For best results, aim to drain it twice before lunch and twice before dinner.
- Drink every time you eat
Another great way to make drinking more water easier is to drink every time you eat. Most people consume something at least five times a day: breakfast, lunch, dinner, and two snacks. If you drink a glass or two of water each time you do this, you’ll find that it’s easier to meet your 4 liters of water a day goals and that you’ll feel more vibrant and alert throughout the day.
- Make your water more exciting
Bored with the taste of water? Spice it up by adding fruit or flavor to it. Today, there are dozens of infusion bottles on the market that feature a perforated inner portion that you can stuff with lemons, cucumbers, strawberries, and more. Get creative with your combinations for the best outcome. When water is delicious, you’re likely to drink more of it.
- Drink a glass every time you go to the bathroom
Another great way to drink more water is to link it to one of your most frequent daily activities – using the restroom. Every time you get up from your desk to head to the bathroom, drink a glass of water. While you may need help remembering to drink at first, this will soon become a habit, and you’ll find yourself happier and more hydrated than ever before.
- Use an app to track your water consumption
Fitness tracker and weight loss apps typically offer built-in hydration monitors. If that doesn’t work for you, use an app like Daily Water Free to track how much water you drink daily. You can also use these apps to set notifications that remind you to drink water, which is a helpful tool for anyone struggling to turn the goal of 4 liters of water a day into a reality.
- Make your water bottle high-tech
Tech is helping people overhaul their lives in all sorts of fashions, but did you know it extends to your water bottle, as well? Companies like HidrateMe make “smart water bottles” that sync with smartphone apps to track how much water you’re drinking every day and remind you when you need to up your game. Ideal for anyone who wants to drink 4 liters of water a day, these snazzy bottles are a healthy gift that keeps on giving.
- Add water to other drinks
If you hate water but love juice, consider cutting your sugary drinks 50/50 with water. This offers two distinct benefits. On the one hand, it slashes the amount of sugar you ingest in half. On the other hand, it gives you a simple and straightforward way to add more water to your daily diet. Even a simple step like adding ice will help you get more water in your diet.
- Get a water filter for the home
If you never drink water at home because your tap water tastes like chlorine, get a simple water filter to attach to the faucet. In addition to filtering out toxins and chemicals, a water filter will make your water taste better, which will help you meet your goal of 4 liters of water a day.
- Drink sparkling water
If you have a soda habit but want to start drinking more water, opt for a mineral or sparkling water. Typically zero calories, unsweetened, and untouched by artificial flavors, these pleasantly fizzy drinks will offer all the same benefits as flat water, but they’ll be more fun in the process. For an added zing, add lemon or lime zest to your sparkling water.
- Eat foods with a high water content
When people are working to consume 4 liters of water a day, they seldom think of getting water from the foods they eat. Some food, like zucchini, cucumber, and watermelon are wonderful sources of water.
While you won’t be able to measure how much water is in each food source like you would when you just drink a glass of water, adding more of these foods to your diet can help you feel more hydrated every day.
- If you’re going to drink alcohol, drink water, too
Heading out to a bar with your friends? Remember the one-to-one rule. For every drink you consume, have one glass of water. In addition to helping you avoid a hangover (which is the product of dehydration), this approach will also help dilute sugary drinks and keep the evening in check.
- Use a water bottle with clear markers
Some bottles are marked with ounces or liters on the side. If you want to drink 4 liters of water a day, get yourself one of these bottles to help track progress. This way, you’ll be able to see how much water you’ve had, and how much more you need to drink to hit your goal.
4 liters of Water a Day: The Recipe for a Healthy Life
Drinking 4 liters of water a day is a fantastic goal for anyone who wants to lose weight, be healthier, or enjoy a more alert and less sluggish outlook on life. While hitting that target can be tough, the 12 tips in this article will make it simple.
From investing in a smart water bottle to tying your water consumption to common daily activities, there are dozens of ways to up your H2O intake and make sure you’re successfully consuming 4 liters of water a day, every single day.