We know what you’re thinking: What do you mean by “How to drink more water”? Just drink more water! We hear you, but if it were that simple, we wouldn’t be so dehydrated! It’s true: Many Americans don’t drink enough water, especially as they age. According to researchers, up to 28% of older Americans are dehydrated. The Centers for Disease Control and Prevention also reports that water intake is “significantly lower” in older adults: an average of 36 ounces per day for people over 60, compared to 51 ounces for to people aged 20 to 39 and 43. ounces for people aged 40 to 59.
Still, Americans may be well on their way to changing that. The huge Stanley Quencher glass it has become a cultural phenomenon and people carry water bottles everywhere they go.
That’s important, since dehydration can lead to a number of health problems, registered dietitian Scott Keatley, co-owner of Keatley Medical Nutrition Therapy, tells us. “Water is the medium in which most of our metabolic processes take place,” he says. “We have body systems to protect us from deadly dehydration, but a decrease in body fluid of just 2% decreases athletic performance, cardiovascular function and the body’s ability to regulate temperature.”
Figuring out your exact hydration needs can be a little tricky, but the Institute of Medicine of the National Academies recommends that men drink about 15.5 cups (3.7 liters) of fluids a day while women drink about 11.5 cups (2.7 liters). Sounds like a lot, doesn’t it? Worth noting: These numbers include hydration from other drinks and foods, not just straight water. (The Mayo Clinic says that about 20% of our intake will come from food alone.)
Keatley recommends that you “start with a good amount of fruits and vegetables, which not only have valuable nutrients but a significant amount of water.” Naturally, you’ll want to make sure you’re drinking plenty of water, but even coffee and tea can help you reach your hydration goals, he says. “If my clients are very active or sweat more than the average person, we talk about increasing intake based on their specific needs,” says Keatley.
Doing something as simple as carrying a water bottle can make a big difference too. And no, it doesn’t have to be a Stanley or something even more massive. “You don’t need a 2-gallon jug to meet your needs,” says Keatley. Instead, he suggests getting a bottle that can hold up to about a liter of liquid. “Filled twice, [it] it will help you meet your hydration needs throughout the day and is small enough to use if you’re on long walks or going to the gym,” she says.
Bottles with time markers can also help you stay on schedule, Keatley says. “Sometimes it’s nice to have a reminder to take some time and have a drink.” Still, you don’t need to overdo it. “There’s a point where you’re not benefiting from hauling water,” he adds. His recommendation: Set a daily goal and “see how it works for you.”
are you thirsty Creating new habits will be easier with the following practical options. And if they’re smart and funny, all the better.
Amazon
The ubiquitous Stanley tumbler has a stainless steel interior that keeps drinks at the right temperature, hot or cold. If you don’t want to carry the famous 40 ounces, it’s available in sizes as small as 14 ounces.
$43 on Amazon
Amazon
If Stanley’s $45 price tag is a little too rich for your blood, consider this similar glass from Simple Modern. It’s just as well insulated and comes in lots of fun colors.
$30 on Amazon
Amazon
Yeti walked so Stanley could run. This old “it cup” brand still has many fans, and the insulated Rambler bottle features a “cap” for quick and easy drinking. Also fits most cup holders.
$30 on Amazon
Amazon
Keeping up with enough water throughout the day can be difficult. This frosted plastic bottle is BPA-free and includes time markers to help you stay on track.
$17 on Amazon
Amazon
Sometimes you need a little extra push to win the hydration game. This smart water bottle uses sensor technology to track water intake. It syncs with a hydration tracking app so you can see how you’re meeting your daily goals. Our favorite part? It even glows to remind you to drink.
$55 on Amazon
Amazon
The only downside to carrying a standard water bottle is that it takes up space that you may not have. This collapsible “bottle” is made of flexible BPA-free plastic and holds up to 23 ounces.
$10 on Amazon
Amazon
Want to create your own sports drink on the go? Amazon’s best-selling electrolyte blend is easy to use: just pour a packet into your water bottle and enjoy. Choose from flavors such as lemon-lime, acai berry and fruit punch.
$23 on Amazon
Amazon
Are you really not a water drinker? This glass pitcher has a special infuser so you can add your favorite flavors. Try strawberries, mint, cucumber, or just about anything else you can imagine. (It’s also a great non-alcoholic drink option at dinner parties!) Worth noting: it’s dishwasher safe.
$23 on Amazon
Amazon
Does a smart water bottle seem like overkill? This little light attaches to your water bottle and uses smart detection sensors to remind you to take a sip at least once an hour. Go with classic black or choose from a variety of inspirational and quirky messages like “Don’t be a cactus” and “You’ve got it!”
$25 on Amazon
Amazon
This Brita pitcher with built-in filter is very popular, with over 43,000 five-star reviews. The BPA-free pitcher holds up to 10 cups of water. It’s specially designed to fit on fridge shelves and has a locking lid that won’t fall off when you pour.
$28 at Walmart
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