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Nutrition Articles  ›  Quick and Easy

12 Tips to Drink 8 Cups a Day

Water Tactics that Make Every Day an 8-cup Success

-- By Cindy Dyson, SparkPeople member
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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

    Very good article, with great tips. It's always amazing to me how neglected water is in peoples nutrition habits. Not only do most people not drink enough, but they drink caffeinated drinks like coffee and soda all day, and caffeine is a dietetic, dehydrating you even more. - 3/2/2014 5:49:42 PM
  • I cannot drink plain water - it's just too boring. Enter the liquid water enhancers that everyone is making now. I drink twice as much water if it's got a little flav a flav! - 2/12/2014 3:23:28 PM
    it seems so easy---but I always struggle to get enough water--and I always feel so much better when i do. best thing i've done is download the "watermind me" app. don't have to count ounces, no ads, it's free. i love it. it pings me like i have a text message---then i feel guilty if i don't have a glass. just like the tip about setting the reminders---only it does it for me. i love it. - 2/5/2014 2:40:23 AM
  • Great tips. I look forward to incorporating some of these suggestions. - 12/4/2013 4:26:08 AM
  • I freeze my large 32 ounce water bottle, bring it out in the morning to thaw - so I have ICE cold water. It really makes a difference. For dinner its some flavored water (lemon, orange, cherry.... ) but always very cold. I have a pitcher in the fridge for morning that I keep in the lower part to get real cold too. - 10/31/2013 10:59:13 PM
    Some of these ideas are keepers for sure...I do like that tea can count though an 8 ounce mug of tea is pretty big! :) - 10/31/2013 8:25:32 PM
  • LACYDT9...I so feel your pain! I can drink 8 oz of water and have to GO every 5 minutes for the next hour...literally! It's one of the things that has interfered with my getting enough water. Oddly enough, other drinks, like soda (diet or regular) don't do this to me. After about a month or so, if I keep up with my water drinking, I find I don't have to go so often any least that's how it was when I first started this about a year ago! Maybe my body just needs to get used to it or something...Here'
    s hoping it works out for all of us with teeny-weeny bladders! ;) - 10/31/2013 11:45:35 AM
  • I sometimes find it hard to drink my water plain because I am at college and I have a water filter, and the water filter doesn't take away the taste of the gross chlorine that upsets my stomach, and I don't want to buy water bottles because they are so expensive and bad for the environment. Whenever I eat at rapids I get a water bottle though, and try to stock up on those. I also have some drink mixes to add to my filter water but still that's not straight water. I didn't realize that tea could count towards our water count! You learn something new everyday I guess! - 10/31/2013 10:53:38 AM
  • I feel like I need to drink more water. I usually have atleast 2 small 8 ounce bottles a day, and at most I can get up to about 4 bottles. My only issue is, I PEE ALL THE TIME! I am left running to the bathroom....sorry if this is TMI. I think my bladder is the size of a pea seriously. And if I don't stop drinking liquids after 7pm...I am up all night running back and forth to the bathroom. I have been to the doctor about it and nothing is wrong. She said that some people have to go more than others. Well, I think I could drink more water if I didn't have this problem. I am just curious...does anyone else have this problem?? - 10/31/2013 9:22:56 AM
  • In early August, I was told that my kidney function was below par. I don't know if it was connected, but I'd drunk very little of anything all my life. Just in case it was, I started drinking lots of water. I noticed several almost immediate improvements. I'm not a doctor, so I can't swear that all of them are connected but anyway:

    No more constipation (sorry TMI)
    I could breathe more easily at night, I suppose because the inside of your nose needs water.
    No more cramps in my legs. I think this is connected because my husband gets cramps after dialysis when he's dehydrated.
    I recreated a sensation of thirst. I didn't have it before.
    My coffee and tea drinking and snacking dropped dramatically without my thinking about it. - 10/31/2013 2:37:28 AM
  • Thanks for the reminder that tea counts towards our water now that the warm weather is coming to an end it gets hard to get our water in each day. hot lemon is a good one too. - 10/6/2013 10:43:44 PM
  • CELLAS44
    I lpve water. It is very refreshing and welcoming to my body. - 10/4/2013 10:56:24 AM
  • Great article have really been struggling with it. - 9/14/2013 2:13:29 AM
  • I have no problem drinking water. I love water. Really that's all I do drink is water. My hubby might ask me to taste something new he's drinking like that strawberry ice tea. But water water water. - 9/11/2013 5:22:19 PM
  • I'm ("sadly") surprised at 2 of your 'recos' (4and7):
    1. (#4)Pumping the idea of buying, using or including 'bottled' water is just so simply in (BAD) taste (pardon the pun). That 'clear' seemingly 'innocuous' bottle of water is 'frothed' with all kinds of 'negatives'. To think we (you) advocate the health of the body and the 'wellness' of the mind and yet you propagate the decimation of the beautiful earth we live I said, very [bad taste] and shame on you.
    There have been, and you probably know even better than me, countless studies of the harm those bottles cause to the eco system and how after indeterminate amount of shelf time (different shelves, different stores, different results), the toxins in the plastic have been known to 'seep' into the water rendering the liquid not so pure...anyway, on this particular topic I go on and on but, on the direct 'health' note referring to ['reco-7']:
    You should never...not sometimes but NEVER, "wash" your food down with water!
    In fact, whether from 'bottled" water (God forbid) or from the tap, when we displace the functions of the stomach acids to 'break down' foods we'd just ingested, it sends food into our lower track "un"-digested, or not as digested as it should have been at this stage of the digestive process leading to lack of nourishment, constipation and other gastric discomforts.
    So please, keep the 'tips' coming but before you drop them on us, research not only the short term affect but the long term "effect" such decisions would have on our ever more healthy bodies. - 9/2/2013 4:18:12 PM