How to increase water intake when you hate water? Innovative tips and hydration hacks

October 13, 2025 •

4 min read

A human body is comprised of approximately 60% water. If you find plain water unappealing, learning how to increase water intake when you hate water is a crucial step toward better health without forcing yourself to chug bland beverages.

Quick Summary

Explore flavorful alternatives, water-rich foods, and smart hydration habits to stay properly hydrated throughout the day without drinking plain water.

Key Points

Flavor Infusions: Add fruits, vegetables, or herbs like lemon, cucumber, or mint to water for a refreshing and naturally flavored taste.
Eat Your Water: Incorporate water-rich foods such as watermelon, strawberries, and leafy greens into your diet to significantly boost your overall fluid intake.
Explore Alternatives: Other beverages like herbal tea, low-fat milk, and broth contribute to your daily fluid intake and offer varied flavors.
Use Technology: Set reminders on your phone or use a hydration tracking app to build a consistent drinking habit and monitor your progress.
Make It Fun: Experiment with sparkling water, different temperatures, and containers like fun straws or marked water bottles to make hydration more engaging.
Change Your Routine: Drink a glass of water before each meal or upon waking up to integrate hydration into your daily rituals.

The Importance of Hydration, Even When You Dislike Water

Water is the body's principal chemical component, with every cell, tissue, and organ depending on it to function properly. Despite its critical role, many people find the taste unappealing, making it difficult to meet their daily fluid requirements. When your body loses more fluids than it takes in, dehydration occurs, leading to a host of unpleasant symptoms. Mild dehydration can cause fatigue, headaches, and decreased cognitive function, impacting daily productivity and overall wellbeing. Chronic dehydration can lead to more serious issues like kidney stones and urinary tract infections. The good news is you don't have to force yourself to drink plain water; there are numerous creative and delicious ways to stay hydrated.

Flavorful Hacks to Make Water Enjoyable

If the bland taste is your main obstacle, adding natural flavorings can make all the difference. Infusing water with fruits, vegetables, and herbs is a simple, calorie-free way to make it more palatable.

Fruit Infusions: Slices of citrus fruits like lemon, lime, and orange add a refreshing zest. Berries such as strawberries and raspberries or tropical fruits like pineapple and mango also work wonderfully.
Herb and Vegetable Boosts: Mint, basil, rosemary, and ginger can be added to water for unique and interesting flavor profiles. Cucumber slices offer a clean, spa-like flavor.
Flavored Ice Cubes: For a more subtle flavor release, freeze small pieces of fruit or herbs in ice cube trays. As they melt, they'll infuse your water with flavor and look visually appealing.
Herbal Teas: Both hot and cold herbal teas are primarily water and can be a great way to meet your fluid goals. Experiment with different varieties like peppermint, hibiscus, or ginger tea.
Sparkling Water: If you enjoy carbonation, plain or flavored sparkling water is a fantastic alternative to still water. Many sparkling water brands offer a variety of flavors without added sugar.

Eat Your Water: High-Hydration Foods

Around 20% of your daily fluid intake can come from food, with many fruits and vegetables being especially high in water content. Incorporating these foods into your meals and snacks is an excellent way to boost hydration without drinking a single glass of water.

Superstars of Hydration: Cucumbers (96% water), iceberg lettuce (95%), celery (95%), and watermelon (92%) are top contenders.
Other Water-Rich Options: Include foods like strawberries (91%), tomatoes (94%), bell peppers (94%), and cauliflower (92%).

A Comparison of Hydration Sources


Hydration Source	Water Content	Flavor	Calories/Sugar	Extra Nutrients	Best For
Plain Water	100%	None	0	None	Optimal, pure hydration
Infused Water	~100%	Subtle, natural	0	Minimal	Adding flavor without sugar
Herbal Tea	High	Variable	Low/None	Antioxidants	Warm, flavorful hydration
Sparkling Water	100%	Variable	0	Minerals (mineral water)	Carbonation lovers
Water-Rich Foods	High	Variable	Variable	Vitamins, fiber, minerals	Hydrating while eating
Smoothies	High	Variable	Variable (can be high)	Protein, fiber, vitamins	Quick, meal-replacement hydration
Broth/Soup	High	Savory	Low/None	Electrolytes, protein	Warm, comforting hydration
Milk (Skim)	High	Mild	Low (natural sugar)	Protein, calcium	Added nutrients and hydration

Practical Habits for a Hydrated Life

Making hydration a seamless part of your day can be achieved with a few simple habit-building strategies.

Set Reminders: Use your phone or a dedicated hydration app to set periodic reminders throughout the day to take a sip. This is especially helpful if you often forget.
Invest in a Visual Aid: Purchase a reusable, marked water bottle. Seeing your progress throughout the day can serve as a powerful motivator to meet your fluid goals.
Establish a Routine: Tie drinking water to existing habits. For example, drink a full glass of water first thing in the morning, another before every meal, and one before bed.
Keep it Accessible: Always have a source of hydration within easy reach. Place a pitcher of infused water on your kitchen counter or a water bottle on your desk.
Use a Straw: Some people find that they consume more liquid without thinking when using a straw. It can be a simple trick to increase your intake effortlessly.
Find Your Perfect Temperature: The temperature of water can significantly affect its taste. Experiment with ice-cold, room-temperature, or even warm water to see what you prefer.

Conclusion

Staying hydrated is non-negotiable for good health, but enduring plain, flavorless water isn't the only solution. By leveraging flavorful infusions, consuming water-rich foods, and incorporating other hydrating beverages like teas and smoothies, you can achieve your fluid goals with ease and enjoyment. The key is to experiment with different methods until you find a mix of hydration hacks that works for you. Start small, build consistent habits, and you'll be well on your way to a more hydrated and healthier you without ever having to chug another glass of plain water you despise.

Frequently Asked Questions

Yes, in moderation. While caffeinated drinks have a mild diuretic effect, their water content still contributes to your overall fluid balance. It's best to stick to moderate amounts and focus on less caffeinated options like herbal teas.

Sugar-free or naturally flavored drops can be a good option for adding flavor without extra calories. However, it's essential to read labels and be mindful of artificial sweeteners and other additives.

The most hydrating foods include watermelon, cucumber, celery, strawberries, lettuce, and bell peppers, with water contents often exceeding 90%. Soups and broths are also excellent sources.

Yes, sparkling water is just as hydrating as plain water. It can be a great, bubbly alternative if you prefer fizz over still water. Check labels to ensure no added sugars.

Simple tricks include setting alarms on your phone, using a marked water bottle to track progress, drinking a glass before every meal, and keeping a water bottle visible on your desk or counter throughout the day.

Yes, even mild dehydration can significantly drain your energy and lead to fatigue. It can also cause headaches and impact cognitive function, so staying hydrated is crucial for maintaining energy levels.

For most people, water is sufficient for hydration. Sports drinks can be useful for intense, prolonged exercise to replenish electrolytes and carbohydrates, but they are often high in sugar and calories and aren't necessary for everyday hydration.

If you find your tap water unappealing, consider using a water filter. A filter can remove impurities that affect taste, making the water fresher and cleaner.