3 Quick Tips to Drink More Water (Plus Fewer Bathroom Trips)
Improve physical and cognitive performance by getting the basics right
I am often surprised at how little water some new clients consume, ranging from a glass or two per day to zero water intake outside of coffee and tea.
Water is a macronutrient we cannot store, so we must drink significant amounts daily (2–2.5L for adults). While our food provides up to half of this requirement, and people drink water-containing beverages such as tea, coffee and juice, most require additional water intake to maintain hydration throughout the day.
Dehydration can significantly impair physical and cognitive performance, and many clients notice improved training performance and less afternoon brain fog when they proactively hydrate throughout the day.
But I’m sure you already know you need to drink more water and are more interested in strategies to make it happen.
Palatability for preference
Making water more palatable helps to increase intake. Adding non-sugar flavours such as citrus, flavoured teas or even salt can help enhance taste.
Temperature also impacts palatability. If you enjoy cold water, invest in an insulated bottle that you can drop a few ice cubes into to help keep your water cold throughout the day.
If you cannot find any way to make water intake more pleasant, then you must rely on strategy and discipline to increase intake. However, water tastes a little sweeter when you notice the benefits of feeling hydrated.
In sight, in mind
Keep a water bottle or glass at your desk or nearby to access it throughout the day. Fewer barriers to intake will help increase the frequency that you consume water.
Frequent intake of small amounts helps to build the habit of ongoing water intake. This is the most effective way to maintain hydration, as large intakes less frequently lead to increased fluid loss through urination.
Slow down bathroom visits with a pinch of salt
Adding sodium to your water helps promote fluid absorption and reduce urine frequency. The occasional pinch of rock salt, electrolyte powder or drinking mineral water can increase fluid intake without massively increasing bathroom visits.
This should be used in combination with plain water intake. However, it can be useful during busy periods of work or while at conferences to prevent self-induced dehydration for wanting to avoid the bathroom.
Summary
People who are often dehydrated notice significant improvements in physical and cognitive performance when they take care of their fluid intake.
If your intake is too low, try to increase your water intake for a week to see how you feel.
As a class teacher I often limit my water consumption as I can’t leave the class easily. Am now going to try the salt, thank you.