How to Start Drinking Water if You Don't Like It

According to the National Council on Aging, up to 40% of elderly people may be chronically underhydrated, and they are not alone, as many people struggle to consume enough plain water. The good news is that starting to drink more water doesn't have to be a chore, and there are many enjoyable ways to achieve better hydration.

Quick Summary

This guide offers practical and creative methods to help overcome a dislike for plain water. It includes flavorful infusions, incorporating water-rich foods, and building simple habits to increase daily fluid intake.

Key Points

• Infuse your water with fruit and herbs: Add natural flavors like cucumber, mint, lemon, or berries to transform plain water into a refreshing and enjoyable drink.

• Incorporate water-rich foods: Boost your hydration through your diet by eating fruits and vegetables with high water content, such as watermelon, cucumbers, and strawberries.

• Create hydration habits: Pair drinking water with daily routines like waking up, before meals, or checking your phone to build consistency.

• Keep water visible and accessible: Place a reusable water bottle or a glass of water on your desk or in your car as a constant visual reminder to drink.

• Try flavored or sparkling water: If plain water's texture or taste is the issue, opt for carbonated water or naturally flavored seltzers as a substitute for soda.

• Prioritize filtration: Invest in a water filter if the taste of your tap water is unappealing; cleaner-tasting water is often easier to drink.

• Don't wait for thirst: By the time you feel thirsty, you are already mildly dehydrated. Make it a goal to sip water consistently throughout the day.

Why Proper Hydration Matters

Staying properly hydrated is crucial for overall health, influencing everything from cognitive function to physical performance. Water is essential for carrying nutrients, flushing out toxins, and cushioning joints. Even mild dehydration can lead to fatigue, headaches, and impaired mood. For those who dislike the taste of plain water, ignoring these needs can have significant consequences. Fortunately, there are many effective strategies to make hydration a more pleasant and achievable goal.

Making Water Palatable with Infusions

One of the most effective ways to make water more appealing is by adding natural flavors. Infusing water with fruits, vegetables, and herbs can transform a bland beverage into a refreshing drink without adding sugar or artificial sweeteners. The process is simple: just add your chosen ingredients to a pitcher or bottle and let them infuse for a few hours in the refrigerator.

Creative Infusion Combinations

• Cucumber and Mint: A classic, spa-like combination that is incredibly refreshing and cooling. Add thinly sliced cucumber and a handful of fresh mint leaves.
• Strawberry and Basil: The sweetness of strawberries complements the fresh, peppery notes of basil for a unique and delicious twist.
• Lemon and Ginger: A zesty and slightly spicy infusion that can aid digestion and boost flavor. Use thinly sliced lemon and a small piece of fresh, peeled ginger.
• Orange and Blueberry: A vibrant and subtly sweet mix that tastes great cold. Try crushing the berries lightly for a stronger flavor.
• Apple and Cinnamon: For a warmer, comforting flavor, add apple slices and a cinnamon stick. This can be enjoyed either cold or warm.

Building Habits for Consistent Hydration

Flavor isn't the only hurdle; remembering to drink water is another common challenge. By creating simple routines, you can make hydration an effortless part of your daily life.

• The Morning Ritual: Drink a full glass of water first thing in the morning. This rehydrates you after a night's sleep and kickstarts your metabolism.
• Pairing with Activities: Link drinking water to an existing habit. For instance, have a sip every time you check your phone, finish a task, or take a bathroom break.
• Visible Reminders: Keep a reusable water bottle or a clear glass of water visible on your desk, kitchen counter, or in your car. When it's in plain sight, you are more likely to drink from it.
• Use an App or Alarm: A simple reminder app on your phone can send you periodic alerts to drink. Some modern water bottles even have built-in trackers and apps.

Hydration through Food and Alternatives

Did you know that a significant portion of your daily fluid intake can come from the foods you eat? Water-rich fruits and vegetables are an excellent way to boost your hydration without drinking extra glasses of plain water. Broths and soups also contribute to your overall fluid levels.

Comparison Table: Water vs. Hydrating Foods

Category	Benefit for People Who Dislike Water	Water Content	Example Foods/Drinks
Infused Water	Adds natural flavor, no sugar.	~100%	Cucumber-mint, strawberry-basil
Herbal Teas	Warm or cold options, wide variety of flavors.	~99%	Chamomile, peppermint, rooibos
Water-Rich Foods	Contributes fluids indirectly through diet.	85-96%	Watermelon, cucumbers, lettuce, strawberries
Sparkling Water	Provides fizz for those who miss soda.	~100%	Can be flavored with citrus slices

Conclusion

For those who find plain water unappealing, achieving proper hydration is a matter of creativity and habit-building. By experimenting with fruit and herb infusions, choosing sparkling over still water, and incorporating water-rich foods into your diet, you can make staying hydrated an enjoyable part of your routine. The effort will be well worth it, leading to improved energy levels, better cognitive function, and a host of other health benefits.

Frequently Asked Questions

1. What are some easy fruit and herb combinations for infused water? Some popular and easy combinations include lemon and cucumber, strawberry and basil, or orange slices with blueberries. For a different twist, try a cinnamon stick with apple slices.

2. How long do I need to infuse water to get the flavor? For a subtle flavor, infuse for 30 minutes to an hour. For a more robust taste, let it sit in the refrigerator for at least two hours or even overnight.

3. Can I use juice to flavor my water instead of fresh fruit? Yes, you can use a small splash of natural, unsweetened juice to add flavor. However, be mindful of the sugar content, as excessive juice can add unwanted calories.

4. Is sparkling water as hydrating as still water? Yes, plain sparkling or seltzer water is just as hydrating as still water. It's a great alternative for those who prefer a carbonated texture.

5. What are some foods with a high water content? Many fruits and vegetables have high water content, including watermelon (92%), strawberries (91%), cucumbers (96%), and lettuce. Soups and broths are also a good source of fluid.

6. Is it true that thirst is a sign of dehydration? Yes, by the time you feel thirsty, your body is already in the early stages of dehydration. It's best to sip water consistently throughout the day rather than waiting for thirst to set in.

7. Can drinking more water help me lose weight? Drinking water can aid in weight loss by increasing feelings of fullness and slightly boosting metabolism. Studies have shown that drinking water before meals can help reduce calorie intake.

8. How can I get my brain to crave water? Consistency is key. Training your brain to crave water is about persistence and habit. Keep a water bottle handy and build drinking into your routine, and over time, your body will adapt.

9. What if I dislike the taste of my tap water? If your tap water tastes bad, consider using a water filter pitcher or a faucet-mounted filter to improve its flavor. Filtered water often has a cleaner taste that many find more appealing.

10. Does coffee or tea count toward my daily fluid intake? While coffee and tea contain water and contribute to hydration, their mild diuretic effect means they shouldn't be your only source of fluids. It's best to prioritize plain or infused water throughout the day.

Frequently Asked Questions

What are some easy fruit and herb combinations for infused water?

Some popular and easy combinations include lemon and cucumber, strawberry and basil, or orange slices with blueberries. For a different twist, try a cinnamon stick with apple slices.

How long do I need to infuse water to get the flavor?

For a subtle flavor, infuse for 30 minutes to an hour. For a more robust taste, let it sit in the refrigerator for at least two hours or even overnight.

Can I use juice to flavor my water instead of fresh fruit?

Yes, you can use a small splash of natural, unsweetened juice to add flavor. However, be mindful of the sugar content, as excessive juice can add unwanted calories.

Is sparkling water as hydrating as still water?

Yes, plain sparkling or seltzer water is just as hydrating as still water. It's a great alternative for those who prefer a carbonated texture.

What are some foods with a high water content?

Many fruits and vegetables have high water content, including watermelon (92%), strawberries (91%), cucumbers (96%), and lettuce. Soups and broths are also a good source of fluid.

Is it true that thirst is a sign of dehydration?

Yes, by the time you feel thirsty, your body is already in the early stages of dehydration. It's best to sip water consistently throughout the day rather than waiting for thirst to set in.

Can drinking more water help me lose weight?

Drinking water can aid in weight loss by increasing feelings of fullness and slightly boosting metabolism. Studies have shown that drinking water before meals can help reduce calorie intake.