1. Use a reminder water bottle like the Hydr-8 measurement water bottles so you are able to check your progress throughout the day.
2. Avoid caffeinated beverages when possible. Caffeine acts as a diuretic and drains water from your body. When you drink a caffeinated beverage, you are losing more water than you are putting in.
3. Drink extra water when you do a strenuous workout. You lose a lot of water when you sweat. Your body needs you to replace that water in order to get the maximum benefits of your workout. If you are sweating a lot, you should consider a beverage with electrolytes (like Gatorade or Powerade). You still get to count the water in these as long as you choose a non-caffeinated option!
4. Change the flavor. There are many zero-calorie flavoring agents that can help to occasionally “spice up” your water. If you prefer to stay away from artificial sweeteners, you can try flavoring your water with cut fresh fruit.
5. Set a reminder on your phone. There are apps available that can send you a text or an alert at specific times of day. You could set them to remind you just before you reach your next Hydr-8 goal so you can drink that water quickly if you had forgotten.
6. Carry your water bottle with you everywhere. Make a goal to drink 1 cup when you are stopped at a stoplight or before you get out of the car at each destination.
7. Each time a craving for food hits (especially between meals), drink 8 ounces of water instead. It’s no secret that sometimes our bodies think we’re hungry when we’re really just thirsty. After you drink your water, wait it out for 20 minutes and see if your craving goes away.
8. Put a sticky note over your computer mouse. Each time you reach for the mouse, you will have to remove the sticky note and drink 8 ounces of water. (You’ll be surprised how often this happens!)
9. Make a rule for yourself to drink 8 ounces each time your favorite TV show reaches a commercial break. If it’s sports that you watch, drink 8 ounces at the beginning, 1/2 time, and end or at each quarter.
10. Refill your Hydr-8 measured water bottle immediately when you empty it. It’s easy to sip water throughout the day if the bottle is filled. If you let it get empty, though, you are much less likely to keep going.
11. Mark the outside of your Hydr-8 measured water bottle with a wet-erase marker each time you empty it. Maybe you will stay ahead of the curve!
12. Start a Hydr-8 competition with a friend or group of people. (Maybe somebody you see daily at work or an exercise group?) See who can stay on track with their 64 ounces of water/day for the longest stretch of time, or keep track over a month to see who completes their hydration tracking goal most often.