What to do if I hate the taste of water? Your Guide to Staying Hydrated

October 21, 2025 •

5 min read

According to the Centers for Disease Control and Prevention, drinking enough water is crucial for health, helping the body maintain a normal temperature, lubricate joints, and eliminate waste. If you are among the many who find plain water unappealing, knowing what to do if I hate the taste of water is the first step toward better health without compromising on flavor.

Quick Summary

This guide provides practical and delicious solutions for staying hydrated, from infusing water with natural flavors to incorporating water-rich foods and exploring alternative hydrating beverages.

Key Points

Infuse water naturally: Add fruits, herbs, or citrus slices to your water to create delicious flavors without extra sugar.
Explore alternatives: Consider herbal teas, coconut water, and broth-based soups as effective, flavorful ways to stay hydrated.
Eat your water: Many fruits and vegetables like watermelon, cucumbers, and berries have high water content and contribute significantly to your fluid intake.
Filter tap water: If your dislike stems from tap water taste, a carbon or reverse osmosis filter can remove unpleasant flavors caused by chlorine or minerals.
Make it a habit: Use phone reminders, track your progress, or use a fun bottle to build a consistent hydration routine.
Know the risks: Dehydration can lead to fatigue, headaches, and serious organ problems, so it's vital to find a way to meet your fluid needs.

The Importance of Proper Hydration

The human body is largely composed of water, and its proper function is dependent on adequate fluid intake. Staying hydrated is essential for regulating body temperature, transporting nutrients, and cushioning sensitive tissues like the spinal cord and joints. When you don't consume enough fluids, your body's systems struggle, leading to a state of dehydration.

The Risks of Dehydration

Ignoring your fluid intake can lead to a host of health problems, both mild and severe. Common symptoms of mild to moderate dehydration include:

Fatigue and lethargy
Headaches
Increased thirst and dry mouth
Decreased and darker urine production
Dizziness or lightheadedness
Dry skin and eyes

Untreated, severe dehydration can lead to life-threatening complications such as heatstroke, seizures, kidney failure, and hypovolemic shock. For older adults and children, who may have a reduced thirst sensation or are more susceptible to illness, dehydration is an especially serious risk.

Flavor Your Water Naturally

If the bland taste of plain water is the main barrier, naturally infusing it with fresh ingredients can make a significant difference. The best part? You can control the flavor and avoid the added sugars and chemicals found in many commercial flavored drinks.

Citrus: Add slices of lemon, lime, or orange to your water for a zesty, refreshing kick. This is a classic for a reason.
Herbs: Introduce sprigs of mint, basil, or rosemary for a subtle, sophisticated flavor. Gently muddling or tearing the leaves will release more aroma.
Fruit Infusions: Sliced strawberries, raspberries, watermelon, or cucumber are fantastic options. You can also mix and match ingredients for your own signature blend, such as cucumber and mint, or watermelon and lime.
Ginger: Thinly sliced ginger adds a spicy, earthy note that can also aid digestion.

DIY Flavored Ice Cubes

For a lasting flavor boost, freeze small pieces of fruit or herbs in an ice cube tray with water. When you add these to your glass, the flavor will slowly infuse as they melt, making for a refreshing and beautiful drink.

Explore Flavorful, Hydrating Beverages

For those days when you want something completely different, a number of other beverages and foods can contribute to your hydration goals.

Herbal Teas: Hot or cold herbal teas, like peppermint, ginger, or fruit-based blends, are excellent options. They are hydrating and often rich in antioxidants. Even moderate amounts of caffeinated tea and coffee can count toward fluid intake without a significant diuretic effect for most people.
Coconut Water: This is a great natural source of electrolytes, especially after a mild workout or on a hot day. Look for varieties with no added sugar.
Broth-Based Soups: Soups and bone broths are a comforting way to increase fluid intake and can also contain beneficial nutrients and salt.
Diluted Juice: While 100% fruit juice can be high in sugar, diluting it with water provides flavor with fewer calories and less sugar.
Milk: Milk is approximately 90% water and is a good source of hydration, protein, and calcium.

Eat Your Way to Better Hydration

Approximately 20% of your daily water intake comes from solid foods, especially fruits and vegetables with high water content. Incorporating more of these into your diet is a simple way to boost your hydration levels.

Fruits: Watermelon, strawberries, cantaloupe, peaches, and oranges are all over 85% water.
Vegetables: Cucumbers and lettuce top the list at 96% water, but celery, bell peppers, spinach, and zucchini are also excellent choices.
Other Foods: Oatmeal, which absorbs water when cooked, and cottage cheese, which is 80% water, can also contribute.

What if Your Tap Water Tastes Bad?

Sometimes, the dislike for water is less about flavorlessness and more about an unpleasant taste from the tap. The source of this taste can range from harmless minerals to aging pipes.

Chlorine Taste: This is the most common reason for a chemical or bleach-like taste. Allowing tap water to sit in a pitcher in the fridge for a few hours lets the chlorine dissipate.
Metallic Taste: Older pipes can leach minerals like copper and iron, causing a metallic or bitter flavor. Running the tap for a minute can help flush the system.
Earthy or Musty Taste: This can be caused by naturally occurring compounds from organic matter and algae in the water source.

Solutions for Better Tasting Tap Water

Installing a simple activated carbon filter can effectively remove chlorine and other compounds that affect taste and odor. For more comprehensive purification, a reverse osmosis system can eliminate a wide range of contaminants and significantly improve taste.

Comparison Table: Hydrating Options


Hydration Option	Primary Benefit	Taste	Calories	Best For
Plain Water	Pure hydration, most efficient	Neutral/Variable	0	Regular daily intake
Infused Water	Flavor boost, zero sugar	Mild, natural	0	Enhancing standard hydration
Herbal Tea	Flavor, antioxidants, soothing	Variable	0	Warm or cold beverage alternative
Diluted Juice	Taste, vitamins	Sweet/Fruity	Low to moderate	A less sugary juice alternative
Electrolyte Water	Replenishes minerals	Salty/Slightly sweet	Low to high	Intense exercise or illness recovery
Water-Rich Foods	Hydration, fiber, nutrients	Variable	Variable	Boosting fluid intake through diet

Consistency is Key

Building a new habit takes time. Here are some strategies for staying consistent:

Set Reminders: Use a smartphone app or set alarms to prompt you to drink water throughout the day.
Monitor Urine Color: A good rule of thumb is to aim for a pale yellow hue. If it's darker, you need more fluids.
Invest in a Fun Water Bottle: Find a bottle you love to carry and use. Seeing it full throughout the day can serve as a simple visual cue.
Hydrate on a Schedule: Try drinking a glass of water when you wake up, before meals, and before bed.

Conclusion

Hydration is too important for your overall health to be derailed by a dislike for plain water. By getting creative with natural infusions, exploring delicious beverage alternatives, and focusing on water-rich foods, you can ensure you meet your daily fluid needs. The key is to experiment and find what works for you, turning hydration from a chore into a flavorful and enjoyable habit. For more information on why water is essential for your well-being, the CDC offers additional resources on healthier beverage choices and the benefits of water.

Frequently Asked Questions

Yes, moderate amounts of caffeinated beverages like tea and coffee do count toward your daily fluid intake. While caffeine has a mild diuretic effect, the water content of these drinks is more than enough to offset it for most people.

A quick and easy method is to pour tap water into a pitcher and let it sit in the fridge. This allows chlorine to dissipate, improving the taste. Adding a slice of lemon or lime is another simple fix.

For most daily activities, plain water is sufficient. Electrolyte drinks may be more beneficial after intense, prolonged exercise, during illness with vomiting or diarrhea, or in hot environments where significant minerals are lost through sweat.

Fruits like watermelon and strawberries, and vegetables such as cucumbers and lettuce, have exceptionally high water content, often exceeding 90%.

Initial signs of mild dehydration include increased thirst, dry mouth, fatigue, and a slight headache. Your urine may also become darker and you may urinate less frequently.

Not necessarily. Much of the water sold in bottles is simply filtered tap water. For most people, filtered tap water is a healthier and cheaper option than relying solely on bottled water. Tap water also typically contains fluoride, which supports dental health.

Yes, it is possible to drink too much water, a condition called hyponatraemia, which can dilute the body's electrolyte balance. However, for most healthy individuals, dehydration is a more common risk. Listen to your body and consult a healthcare professional with concerns.