- Swapping your to-go cup of coffee for your water bottle could help you meet your hydration goals.
- Getting most of your daily water before 5 p.m. can help you avoid nighttime bathroom visits.
- Bringing a water bottle on-the-go and adding fruit can help you drink more water.
When I found out that my cholesterol was creeping up into “it might be time to consider medication” levels, I made an appointment with a dietitian. Along with some changes she suggested I make to my diet and exercise routine (more protein and fiber, more strenuous cardio), she looked at my 30-ounce Stanley and suggested I drink two of them each day. Then she added the kicker: “Try to do that by 5 p.m.” Ugh.
I had been pretty consistent about finishing two bottles by the time I headed upstairs to unwind before bed, around 9 p.m. So changing that target by a full 4 hours sounded a little overwhelming. I wasn’t sure if I was up to the task.
I was curious why she suggested a goal of 5 p.m.—so I asked her! “Many people try to ‘catch up’ on water in the evening, which can lead to more nighttime bathroom trips and disrupted sleep,” says Paula Lescure, M.S., RD, CD. “By front-loading hydration earlier in the day, you stay ahead of thirst, maintain energy and avoid that nighttime scramble.”
“I also find it helps with other small wins,” Lescure adds. “When you’re thinking about sipping water, it often brings other health goals to mind throughout the day rather than remembering them at night after opportunities have passed.”
That made sense, so I gave it a go. But honestly, I really struggled in the beginning. For the first few weeks, I was getting through only one bottle before the end of my workday. Then one morning on my way to work, I realized I had left my coffee at home. So I sipped on my water bottle. By the time I got to work, I realized I had drunk most of it. I refilled my bottle by midmorning and had easily finished the second bottle by the time I got home.
So I kept up the habit of ”forgetting” my coffee at home, and I continued to regularly finish my water before 5 p.m. But I only went to the office three days a week—I still struggled with the days I worked at home and on the weekends. So I asked myself: What was different? And I realized it was the water bottle. I didn’t think of using my water bottle at home, I only drank out of glasses, but once I started filling my water bottle first thing in the morning on those days at home, I also hit my goals.
Other Tricks That Help Me Drink More Water
I’ve been working on drinking more water for several months. Here are a few other things I’ve found helpful.
- Buy a water bottle you like the look of and that’s functional. I have a young teenager who has spent a lot of her own hard-earned money on Stanleys. I took a page from the teen playbook and bought my own. When I went to buy a new one, I realized when I got back in my car that it didn’t fit my cup holder. I immediately went inside and exchanged it—I knew having one that would be at my fingertips would make my goal easier to reach.
- Make sure it’s cold. I know not everyone likes to drink cold water, but I will definitely drink more of it if it is chilled. So I bought an insulated water bottle. Each morning I fill it about one-third of the way with ice, and my water stays cold all day long.
- Add flavor. Squeezing half a lime or orange or tossing a handful of fresh or frozen fruit like cherries or melon into my bottle made the water taste more exciting. A sprig of fresh mint or basil and some cucumber slices is also a favorite combo of mine. This was particularly helpful when I first started drinking more water.
The Bottom Line
When my dietitian set a goal for me to drink most of my water by 5 p.m., I struggled. But after I swapped my morning commute coffee cup for my water bottle, I found it much easier to meet that goal. Coupled with other strategies like buying a cute water bottle I brought everywhere and flavoring my water with fruit turned me into a true water drinker.
