What to do if it's hard to drink water?

December 9, 2025 •

4 min read

According to a study from the University of California, Los Angeles, up to 40% of elderly people may be chronically under-hydrated, a challenge that affects individuals of all ages. For many, the simple act of drinking enough water can be a struggle, whether due to a dislike for the taste, forgetfulness, or a busy schedule. Fortunately, there are many simple and effective ways to overcome this hurdle and prioritize your hydration.

Quick Summary

This guide provides practical strategies to help you increase your fluid intake when plain water is unappealing. It includes methods like adding natural flavors, consuming hydrating foods, and establishing helpful routines to stay on top of your water goals without it feeling like a chore. The information is designed to make staying hydrated an enjoyable and sustainable habit.

Key Points

Flavor is a Game-Changer: Infusing water with fruits, vegetables, or herbs can make drinking it more enjoyable and less of a chore.
Eat Your Water: Incorporate water-rich foods like fruits and vegetables into your diet to supplement your fluid intake.
Establish a Routine: Create a simple schedule, such as drinking water upon waking and before each meal, to build a consistent hydration habit.
Invest in Tools: A reusable, appealing water bottle or a tracking app can serve as a powerful visual cue and reminder to drink more.
Explore Alternatives: If plain water is unappealing, try sparkling water, herbal tea, or coconut water, but be mindful of added sugars.
Listen to Your Body: Pay attention to thirst signals and urine color. Pale yellow urine is often an indicator of good hydration.
Consult a Professional if Needed: If severe dehydration symptoms persist or you have underlying health concerns, seek medical advice.

Why Is Staying Hydrated So Difficult?

For many people, the challenge of drinking enough water isn't about not understanding its importance; it's about the execution. The reasons vary widely, from finding the taste bland to simple forgetfulness. The modern lifestyle, with its reliance on flavored, sugary drinks and caffeinated beverages, has also shifted our palates away from the simplicity of water. However, overcoming this challenge is essential for maintaining overall health, as proper hydration is critical for regulating body temperature, boosting brain function, aiding digestion, and flushing out toxins.

Creative Ways to Flavor Your Water

Plain water can be boring, but it's also a blank canvas. By adding natural flavors, you can transform a routine task into a refreshing treat. Here are some of the best flavor combinations:

Citrus Splash: Add slices of lemon, lime, and orange for a zesty, vitamin C-packed drink.
Cucumber Mint: For a spa-like refreshment, add fresh cucumber slices and a few mint leaves.
Berry Burst: Crush fresh or frozen berries like strawberries, raspberries, or blueberries in your water for a subtly sweet taste.
Herbal Infusion: Experiment with herbs such as basil, rosemary, or ginger for a unique, sophisticated flavor profile.
Fruit and Spice: Add sliced apples and a cinnamon stick to your water pitcher, especially for a warm, cozy infusion.
Sparkling Swap: For those who miss the fizz of soda, switch to sparkling water and flavor it with a splash of fruit juice or a squeeze of fresh citrus.

The Power of Hydrating Foods

Did you know that about 20% of your daily fluid intake comes from food? Eating foods with a high water content is a simple and effective way to boost your hydration levels without drinking a single glass of water. Adding these items to your daily meals and snacks can make a significant difference.

Fruits: Watermelon, strawberries, cantaloupe, and peaches are all excellent sources of water.
Vegetables: Lettuce, cucumbers, celery, bell peppers, and zucchini are packed with water and other essential nutrients.
Soups and Broths: Warm soups and broths are comforting and hydrating, particularly in colder weather. Opt for low-sodium versions.
Yogurt and Cottage Cheese: These dairy products contain a significant amount of water and can be a tasty, protein-rich snack.

Creating a Hydration Routine

Making hydration a habit is easier when you tie it to other daily activities. Setting reminders and establishing a regular schedule can help overcome forgetfulness.

Visual Cues and Reminders

Keep a water bottle nearby: A reusable water bottle on your desk or in your bag serves as a constant visual reminder to sip throughout the day.
Set a schedule: Drink a glass of water when you wake up, before every meal, and before you go to bed.
Use technology: Many smartphone apps and smart bottles can track your water intake and send reminders.
Track your progress: Use a marked water bottle or a tracking app to visualize your progress toward your daily water goal.

Hydration Alternatives: What Else Can You Drink?

While water is the best choice, other beverages can contribute to your daily fluid intake. It's important to choose wisely, avoiding excessive sugars and caffeine.

Comparison Table: Hydration Choices


Beverage	Pros	Cons
Plain Water	Calorie-free, sugar-free, best for flushing toxins	Can be perceived as bland; requires conscious effort
Herbal Tea (caffeine-free)	Adds flavor variety, contains antioxidants	Not as hydrating as plain water; may be caffeinated
Sparkling Water	Provides a pleasant texture, calorie-free	Can contain added sodium; mineral content varies
Coconut Water	Rich in electrolytes, pleasant taste	Can contain high sugar content; more expensive
Fruit Juice	Contains vitamins, hydrating	High in sugar and calories; best consumed in moderation
Milk (low-fat)	Contains water, protein, and calcium	Higher in calories; unsuitable for those with lactose intolerance

Troubleshooting Common Hydration Hurdles

Some people face specific obstacles that make drinking water difficult. Addressing these directly can help you succeed.

Addressing Taste and Temperature Preferences

Filter your tap water: If you dislike the taste of your tap water, a water filter pitcher or faucet attachment can dramatically improve its flavor.
Chill it: For many, cold water is more palatable than room-temperature water. Keep a pitcher in the fridge or use ice cubes.
Experiment with warm water: Some people prefer hot water with lemon or herbal tea, especially during colder months.

Dealing with Discomfort

Take small sips: If you find gulping down large amounts of water uncomfortable, try sipping small amounts consistently throughout the day.
Drink when hungry: Thirst is sometimes mistaken for hunger. Drinking a glass of water before a meal or snack can help you identify if you're truly hungry.

When to Consult a Doctor

While these strategies can help most people, certain medical conditions or medications can affect hydration needs. If you have ongoing issues with hydration, unusual thirst, or experience symptoms of dehydration like dark urine, headaches, and dizziness, it is important to consult a healthcare provider. They can rule out any underlying health concerns and provide a personalized hydration plan.

Conclusion

Drinking enough water is fundamental to good health, but it doesn't have to be a chore. By exploring different strategies—from infusing flavors and eating hydrating foods to building simple routines and using technology—you can transform your relationship with water. The key is to find what works for you and make it a sustainable part of your daily life. With a little creativity and commitment, you can ensure your body stays properly hydrated, leading to improved energy, clearer thinking, and a healthier you. Remember that all fluids contribute to your total intake, so a combination of methods can be the most effective approach. The goal is to make hydration a seamless and enjoyable part of your routine, not a burdensome task.

Frequently Asked Questions

Start by making it more accessible. Carry a reusable water bottle with you at all times. Experiment with infusing your water with fruits like lemon or berries to improve the taste. Set small, achievable goals, such as drinking one glass of water with every meal.

Yes, other beverages, including moderate amounts of caffeinated ones, contribute to your daily fluid intake. However, plain water remains the best option. Herbal teas are a great alternative, and low-fat milk or coconut water can also help. Just be mindful of sugary drinks.

If you dislike the taste of your tap water, consider purchasing a water filter pitcher or a faucet-mounted filter. Chilling your water can also improve its flavor. Infusing it with fresh fruits or herbs is another excellent way to make it more appealing.

Many fruits and vegetables are excellent sources of water. Some top choices include cucumber (96% water), lettuce (96% water), watermelon (92% water), strawberries (91% water), and cantaloupe (90% water).

For most people, plain water is sufficient for hydration. Electrolyte drinks can be beneficial for those engaged in intense or prolonged exercise, where they lose significant electrolytes through sweat. Many commercial electrolyte drinks also contain added sugars, so it's best to choose low-sugar options.

Yes, unsweetened sparkling water is just as hydrating as still water. It can be a good alternative if you prefer a fizzy texture. Avoid tonic water or other carbonated drinks with added sugars, as these are not as healthy.

The easiest way to check your hydration status is by observing your urine color. If you are well-hydrated, your urine should be a pale yellow color, similar to lemonade. Dark yellow urine is often a sign that you need to increase your fluid intake.