Nutrition Articles

12 Tips to Drink 8 Cups a Day

Water Tactics that Make Every Day an 8-cup Success

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11. Combine habits
Get in the habit of drinking a cup of water when you do other things in your daily routine. Love long baths? Fill your water bottle when filling the tub. Working out? Keep your bottle beside you. Heading for bed? Set a glass on the nightstand. Reading by the fire? Always bring a cup of tea along. Develop water habits that go with your routines.

12. Reward your hard workf
Make a habit of having special water after each workout, for example. This can be water you gussy up yourself with a slice of lemon or lime, a fruit-flavored water, or (what I enjoy) a tall sparking mineral water.


Just a couple of these tricks can push you across the eight-cup finish line fairly painlessly. So raise a glass and tell your metabolism who’s the boss. Sometimes, simply conquering your water goal is enough to set you on the right path in even more areas. Cheers!

Cindy Dyson is a novelist, who discovered SparkPeople through her sister. Although she doesn’t struggle with getting enough water anymore, several members of her SparkTeam do. She created this list to help them, but found herself enjoying water more than ever as a result.
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Member Comments

  • The "eight glasses" recommendation was based on a 1942 guideline for soldiers. I try to drink at least 5 glasses, knowing that my foods have water in them as well.
    - 4/25/2015 7:20:52 AM
  • MS_GODDESS
    I always try to drink 8 oz in the morning with my morning pills and to wake up and sip on 8 oz at night while in bed playing phone games/watching TV. (I have to keep a little bit of water on my nightstand as my blood pressure pills make me cough a little bit.) I have my own 12 oz plastic glass at work and a marked 24 oz water bottle that I fill in the morning (1 full water bottle + 1 glass + ice cubes (4 oz when melted, which ALWAYS happens) = 40 oz. That's 56 oz without counting lunch and dinner. If something is caffeine/calorie free, I'll allow myself up to 24 oz of that per day, but mostly pure water. Fortunately I'm not tied to a desk so I'm able to go potty whenever the need strikes. We like to to go to the casino and I'll drink soda while there, but I'll alternate a cup of water with every cup of soda (and make sure I count the calories!). - 4/24/2015 10:13:56 AM
  • Add mint, cucumber, or lemon... or all three to your water! Its good for you! :) - 1/26/2015 1:54:08 PM
  • BENEDETTOP101
    I like drinking water, especially heated water. Sometimes I add honey to it, sometimes I add cinnamon or there are times when I add both. Water added to food would also count then such as using a cup of water to make oatmeal. - 1/20/2015 9:45:46 AM
  • I have trouble drinking water as I should. To make it a little easier, I use a reward system. I fill at least a 32oz container with water and when I finish it, since I am a Diet Mountain Dew lover, I reward myself with a glass or 12oz can of Diet Mountain Dew. I also use Mio or other similar liquid drink mixes to make the water more tolerable. Not the best strategy, I know with the chemicals, but ideally I am working on putting less of the drink mixes each time. - 1/2/2015 10:45:14 AM
  • The oft-repeated advice to drink 8 cups of water a day does not have any supportive data behind it. One should drink to satisfy thirst. Coffee, tea, soup, jello, etc. all contribute to fluid intake. Ideally one's urine will be a pale yellow color. As well, I do not think it is healthy for the planet to promote the use of bottled waters. - 12/15/2014 12:24:21 AM
  • Good advice! Every evening I put 2 plain green teabags in my water bottle and let them "cold brew" overnight in the fridge, to drink at the gym the next morning. It actually tastes good without adding sweetener! I wish people would use fewer purchased bottled waters since the plastic is a valuable resource. If you do, please at least put them in the recycling bins! Also, I keep hearing that sucking your liquids through a straw contributes to developing fine lines around the mouth. - 12/6/2014 2:17:08 PM
  • i attended a conference the other day and I counted the presenters and the goal was to drink a glass of water per presenter. That took me a long way to getting in the 8 glasses before dinner time. - 12/6/2014 9:20:48 AM
  • You can get flavored water at Sonic. After a walk, I'll go to sonic and get a water flavored with one of their Sugar Free flavorings, or ask them to add fresh lemon or lime. Peach Mango Water is divine! - 10/25/2014 11:16:40 PM
  • I used to drink water all the time, now I have to force myself to drink it. Part of the problem is that I am a teacher and am forbidden from leaving the classroom to go to the washroom, so like many teachers I avoid liquids at all costs and have bladder issues because of it. I am afraid of drinking water and being able to hold it for hours at a time. Now, I try to up my intake on weekends but it's hard. Personally I think bottled water is a real no-no. Our planet is already covered in toxic garbage. Do we really need to be paying for water and trashing the planet in the process? - 10/25/2014 1:33:35 PM
  • FOXGLOVE999
    I really hate water. I incorporated a 40 ounce bottle of flavored sparkling mineral water into my diet earlier this year, and now my doctor wants me to up my water intake further. Apparently, my kidneys aren't looking great. It's very difficult for me, as 40 ounces is about all I can tolerate. - 10/9/2014 8:42:18 AM
  • my daughter put a cute sticker of an elephant on my water bottle . She is 19 made me laugh . Then wise girl says elephants always love a watering hole , ps it will remind you that if you don't drink your water and fill up you may one day look like one. you bloat more when you have less water. Smart biology major and up and coming doctor. great article thank you . - 9/7/2014 8:36:01 AM
  • I freeze a 1.5 bottle of water (after removing a little water to make room for expansion) to take to work every day. By the time I've setled in and have my cup of coffee, the water has started to melt and I can sip ice cold water all day. I also freeze smaller bottles to take with me on road trips, walks, etc and they also work great in coolers for picnics or travel. - 9/7/2014 8:02:38 AM
  • How can I join your Spark Team? - 8/25/2014 1:18:24 PM
  • I use the the "Water Your Body" app on my android phone both to remind me to drink water and log how much I drink. - 7/23/2014 3:30:10 PM
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