How to drink more water: hydration habits that stick

Why hydration is worth a little attention

Water does a lot of quiet work. MedlinePlus says it makes up saliva and the fluid around your joints, helps control body temperature through sweat, and helps move food through the intestines. Mayo Clinic adds that cells, tissues and organs need water to work as they should, and that even mild dehydration can leave you with less energy and make it harder to think clearly.

Your body also loses water all day long. You lose it when you breathe, sweat, urinate and have a bowel movement, and Mayo Clinic notes the body doesn't make enough water on its own to replace it. So the goal isn't a heroic amount of water. It's a steady routine that keeps up with what you lose.

How much do you actually need?

There isn't one number that fits everyone. Here's what the sources say:

• Total water from food and drinks: MedlinePlus lists the Dietary Reference Intake for adults as 91 to 125 fluid ounces (2.7 to 3.7 liters) a day. Mayo Clinic gives the same range as about 11.5 to 15.5 cups of total fluid.
• From drinks alone: NIH News in Health says experts generally recommend about 9 cups of fluids a day for women and 13 cups for men, on average.
• From food: Mayo Clinic says food provides about 20% of the water you need. Many fruits and vegetables, like watermelon, strawberries, cantaloupe, cabbage and squash, are almost all water.

MedlinePlus says there's no specific recommendation for how much plain water to drink. If you drink when you feel thirsty and have something with meals, you should get enough to stay hydrated. Your own needs depend on your sex, age, activity level, the weather and any health conditions you have.

Signs you're running low

You don't need a lab test to notice the early signs. MedlinePlus lists these signs of mild to moderate dehydration:

• Thirst
• Dry or sticky mouth
• Not urinating much
• Darker yellow urine
• Dry, cool skin
• Headache
• Muscle cramps

Mayo Clinic offers a simple check: you're probably drinking enough if you don't often feel thirsty and your urine is colorless or light yellow.

Get help fast for severe signs. MedlinePlus says severe dehydration is a life-threatening emergency. Call 911 or your local emergency number for fainting, confusion, a change in alertness or seizures. NIH News in Health also lists rapid heartbeat or breathing and being unable to urinate as reasons to get medical help right away.

When you need more than usual

Some days call for more fluid. Mayo Clinic and NIH News in Health point to:

• Heat and humidity. You sweat more, so you need to replace more.
• Exercise. Drink before, during and after activity that makes you sweat.
• Illness. Fever, vomiting and diarrhea all drain fluid. Water, broth or rehydration drinks with minerals can help replace it.
• Pregnancy and breastfeeding. Mayo Clinic says you may need more fluids.
• High altitude. Mayo Clinic notes it can add to dehydration.

Age matters too. MedlinePlus says your thirst may change as you get older, so it's worth drinking through the day instead of waiting until you feel parched. It also lists older adults among the groups at higher risk of dehydration.

Habits that make drinking more water automatic

Willpower fades. Cues and convenience last longer. Try two or three of these, not all at once:

1. Keep a bottle within reach. NIH News in Health suggests carrying a bottle and refilling it through the day. A bottle you can see is a reminder you don't have to think about.
2. Anchor drinks to meals. Have a glass with breakfast, lunch and dinner. NIH News in Health suggests drinking at regular times, such as with meals.
3. Stack it onto habits you already have. A glass after you brush your teeth, one when you sit down at your desk, one when you get back to your room.
4. Count other drinks too. Mayo Clinic says tea, coffee and milk count toward your daily fluids. MedlinePlus notes that alcohol doesn't add to the body's water because it makes you release water.
5. Make water more appealing. Add a slice of lemon or cucumber, try sparkling water, or keep a cold bottle in the fridge. NIH News in Health suggests water or other low-calorie drinks such as plain coffee, tea, or sparkling or flavored waters.
6. Eat your water. Fruit, vegetables, soups and broths all add fluid.
7. Front-load the day. If getting up at night bothers you, drink more earlier and taper in the evening.

Small, repeatable cues tend to stick better than big daily targets. If you're also working on other daily routines, our guide to everyday stress habits uses the same small-steps approach.

A health companion app can help with the "remembering" part. Olive checks in with you every day and helps you build small habits that hold, such as a glass of water with each meal. It's a general wellness tool and doesn't diagnose or treat anything.

Staying hydrated away from home

Travel and long days out make it easy to forget to drink. A few things help:

• Pack an empty bottle and fill it after security or once you arrive.
• Plan for long waits. On a day with several stops or appointments, bring a filled bottle and a water-rich snack. Our Appointment Planner can help you map out the day so you know when you'll have a break.
• Keep a glass by the bed so water is there when you wake up. Our guide to sleeping better away from home has more room-setup ideas.
• Pair fluids with food. Our guide to eating well while traveling covers simple meals you can pull together on the road.

Can you drink too much?

It's rare, but yes. Mayo Clinic says drinking too much water usually isn't a problem for healthy adults, although some athletes do it before long or intense workouts. When you drink far more than your kidneys can clear, sodium levels in the blood can drop too low. This is called hyponatremia, and it can be life-threatening. MedlinePlus also advises against taking salt tablets for dehydration, because they can cause serious complications.

If you have a health condition and your care team has set a fluid limit, follow it instead of the general numbers here. NIH News in Health notes that some diseases, like diabetes or chronic kidney disease, and some medicines change how much you urinate.

Use cases: what to do in common situations

• You forget to drink at work. Put a bottle on your desk and drink with each break or meeting.
• You're out all day for appointments. Bring a bottle and a snack, and plan when you'll refill.
• It's a hot day or you're exercising. Drink before, during and after, and watch for darker urine.
• You've had a stomach bug. Sip small amounts often. Call a clinician if you can't keep fluids down or have severe signs.
• You just don't like plain water. Try sparkling or flavored water, add fruit, or count tea, coffee and milk.

This guide is general information, not medical advice. Talk with your clinician about your own situation.

Keep the habit going

Hydration is easier when it's part of a routine you already have. Olive checks in with you every day and helps you build small habits that hold, at home or away.

See how Olive works →