Why Water is Essential: How to stay hydrated? Even if you don't like water!
- chandy Rodgers
- Jun 23
- 4 min read
Updated: 1 day ago
'Your body uses fluids best when you sip steadily throughout the day'
Author: Chandy Rodgers
Are you someone who simply forgets to drink or maybe you find water boring? Are you one of the many who have a strong aversion to water, or perhaps worry about the quality of the water you are drinking? If that sounds like you, this blog post has some easy hydration tips to help ensure you keep your fluids topped up.
Questions this blog series will answer include:
In this post I will share with you ways to stay hydrated, how to avoid forgetting to drink, what to do if you dislike water, how to infuse your water, guidance on filtering tap water and finally my top hydration checklist.
How to stay hydrated the easy, healthy way
Staying hydrated doesn’t mean chugging litres of water in one go. In fact, your body uses fluids best when you sip steadily throughout the day. Drinking large amounts only at mealtimes or in the evening can make you feel bloated or interrupt your sleep, and much of it may just pass straight through you. Aim for a minimum of 1.5 to 2 litres (6 to 8 glasses) of water spread throughout the day as a general guide. As we covered in the previous blog post, your needs may be greater depending on your body size, activity levels, the weather or general health.
Do you forget to drink?
Forgetting to drink is a common cause of dehydration. Life is busy and if you don't feel thirsty you can easily get to the end of the day and realise you have not drunk enough.
Here are a few ideas to help you keep your fluid levels topped up:
Use a glass bottle with hourly markings. These provide you with a visual reminder of how much you should drink and by what time.
Set reminders on your phone to drink a glass of water (or a healthy equivalent). Why not stretch your legs at the same time?
Habit stack by adding drinking a glass of water to something you already do, such as checking your emails, prepping food or going to the toilet.
Make it visible—leave your bottle of water somewhere you pass regularly or within reaching distance of where you spend most of your time.
While you can go high tech with habits apps, a simple tally on a piece of paper of how many times you have refilled your glass can work just as well.
If you like apps, there are several ‘hydration’ or habit tracking apps available on both Apple and android devices.
Do you dislike water?
If you don’t like water, or are someone who actively ‘hates water’, avoid turning to sugary sodas or squash to quench your thirst. While tasty and refreshing they often contain sugar or sweeteners that don’t support good hydration and can actually make your body lose more fluid than they supply.
In clinic, I frequently meet clients who hate water but with a little imagination and perseverance they learn to enjoy it infused with fresh fruit and herb combinations.
How to naturally flavour your water
There are special ‘infuser’ water bottles and ‘infused water’ recipe books, but with just a bottle with a wide enough neck to fit some fruit through, and a little experimentation, you will be well on your way to tasty hydration. Chop a combination of the following and add it to your water bottle in the morning, or prepare a jug to keep in the fridge:
Cucumber & mint
Mint and watermelon
Lemon & lime
Berries & basil
Orange & rosemary
Ginger & lemon
Alternatively try some of the many herbal teas on the market (which are basically an infusion of dried leaves rather than fresh fruit) which can be enjoyed hot or try chilling them and sipping cold like an ‘iced tea’.
Should you filter your tap water?
If unpleasant tasting water or a questionable water supply is putting you off drinking enough, a simple filter system can make a big difference. There are many counter top jugs or below counter filters that can not only improve the taste of your water but also improve its quality. Learn more about the benefits of filtering your tap water and our favourite devices by clicking on the link below.
Healthy hydration habits
Making small hydration habits part of your daily routine can help boost your energy levels, support healthy digestion, and improve your ability to focus. Put this checklist somewhere you will see it regularly throughout your day.
Daily hydration checklist
Aim for a minimum of 1.5 to 2 litres of water daily
Sip water steadily throughout the day—don’t leave it to mealtimes or bedtime
Set timely reminders or use an app to keep on track
Add fruit, herbs, or try herbal teas if you dislike plain water
Use a filter if your tap water tastes off or is poor quality
Eat water-rich foods like fruit, veg, soups, yoghurts and smoothies
Avoid sugary sodas and squashes
Avoid caffeine and alcohol—or increase water to compensate
Increase fluids during exercise, illness, breastfeeding and hot weather
Check the colour of your pee and your frequency
Check in on how are you feeling - thirsty, sluggish, headache?
Final Thoughts
By listening to your body, you will soon learn to tune in to its many cries for water, and by making small, sustainable swaps, you can build hydration habits that will last well beyond this summer.
If you would like to learn more about hydration and electrolytes check our hydration book recommendations at THP Recommends and our online nutrition course 'Nutrition: The Corner Pieces' where we take a deep dive into hydration and electrolytes along with all the other important nutrients you need to support and optimise your health and wellbeing.
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