Staying hydrated every day: simple tips to drink more water

Why stay hydrated every day?

Our body is largely made of water, and it loses some all the time: when we breathe, sweat and even talk. That water needs replacing every day, through what we drink and what we eat.

When we drink too little, we often feel it without linking it to hydration: a dry mouth, a mid-afternoon dip, trouble concentrating. These are simple signals that it is time to refill your glass.

The idea is not to drink litres in one go, but to drink regularly, in small amounts, throughout the day.

Autumn is actually a time when we tend to drink less: it is cooler, we feel less thirsty, and yet central heating dries out the air indoors. It is the perfect time to build good habits.

How many glasses of water a day?

This is the question I am asked most. A commonly quoted guideline for adults is around 1.5 litres of drinks a day, or 6 to 8 glasses. The rest of the water we need comes from food, especially fruit, vegetables and soups.

This guideline varies from person to person. You need to drink more:

• when it is hot or the air is dry (heating, air conditioning);
• during and after physical activity;
• on a long day of travelling.

A good everyday sign: if you are not thirsty and your urine is pale, you are on the right track. If you are pregnant, taking medication or have been advised to limit your fluids, ask your doctor or a healthcare professional, as your needs are then personal.

My simple tips to drink more water

What works are the small habits you no longer have to think about. Here are the ones I have adopted:

• A large glass of water when you wake up, even before coffee. I set it out on the bedside table the night before.
• A bottle always within reach: on the desk, in your bag, in the car. What you see, you drink.
• A glass with every meal, and another at every break.
• Visual markers: one 50 cl bottle finished before noon, another before 5 pm.
• A reminder on your phone for the first few weeks, until the habit sticks.
• Small sips rather than a litre in one go in the evening.

The secret is consistency. After a few weeks, you reach for your bottle without even thinking.

I don't like water: how can I vary things?

Many people tell me: “I just can't drink plain water.” The good news is that there are plenty of ways to make hydration more enjoyable:

• Homemade infused water: a few slices of lemon or cucumber, mint leaves or berries in a jug in the fridge.
• Herbal teas, hot in winter, iced in summer. A tea brewed in the morning and kept cool is easy to sip in the afternoon.
• Sparkling water, plain, for a change of texture.
• Vegetable soups and broths, perfect on autumn evenings.
• Water-rich foods: cucumber, melon, watermelon, tomato, orange, courgette.

On the other hand, I limit fizzy drinks and very sugary drinks, and I keep coffee and tea to sensible amounts: they don't replace a proper glass of water.

Plan your day so you never forget to drink

To make hydration automatic, I suggest linking it to moments that already exist in your day:

1. Waking up: a large glass of water.
2. Breakfast: a hot drink and a glass of water or juice.
3. Mid-morning: half of your bottle.
4. Lunch: a jug of water on the table.
5. Afternoon: an iced herbal tea or infused water.
6. Evening: a soup, a herbal tea, one last glass before bed, without overdoing it so you don't wake up at night.

With this rhythm, you reach your goals without noticing. And if one day goes wrong, never mind: just start again the next day.

Remember to adapt this rhythm to your days too: when working from home, keep a jug on your desk; when travelling, slip a small bottle into your bag; on exercise days, add an extra glass before and after your session.

A word about supplements

Hydration comes first from water and a varied diet. The aloe vera drinks I present below are food supplements: they can have a place in your routine, but they don't replace the water you drink during the day.

Food supplements should not replace a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose and, if you are pregnant, breastfeeding or taking medication, ask a healthcare professional for advice.

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