Clever Tips To Drink More Water

I would like to welcome back Integrative Nutriton Coach Beth Romanski, my friend, partner and fellow Wellness Warriors Radio co-host. Beth has a few tips and tricks to keep well hydrated through the warm summer months and beyond...

Our bodies are made up of about 60% water, so it’s important to maintain a healthy fluid balance for our cells and bodies to function properly.  Beyond just being thirsty, water can support digestion, metabolism, energy, joint lubrication and it can help headaches and migraines that may be attributed to dehydration. The amount of water each person needs varies on the individual, but in general it is a good idea to stay hydrated, especially if you are losing fluids in during a workout.  

When you’re doing a sugar detox or transitioning to a low-carb or ketogenic diet, staying hydrated and balancing your electrolytes (potassium, sodium and magnesium) can really help ease the common “detox flu” symptoms many people experience.  

Even if you’re not in one of these categories, everyone can benefit from being more mindful of their fluid intake, especially in the hot summer season!  Like most people, it’s not as easy as it sounds to remember to drink enough throughout the day, which is why I’ve put together a few tips to make it a little easier along with a simple 7-Day Drink More Water Challenge tracker to inspire you to actually follow through with your goals!

MyHealthyTransitions Health Coaching Drink More Water Tips:

Liven it up a bit

Even as an Integrative Nutrition Health Coach, I find it difficult and unappealing to drink plain water, whereas I look forward to hydrating with just a little flavor.  Instead of artificially sweetened beverages, you can add zest to your water with fresh herbs, a drop or two of essential oil, seltzer or you can easily make your own spa water with citrus, berries or cucumber!

Make it convenient

Remembering to drink water can be hard when you’re on the go and busy.  If you have a glass of water or stainless steel water bottle by your beside so you drink it right away upon waking and at work near your desk and in your workout bag you’ll always be prepared to fill it up. I like to use mason jars too!

Pair it with daily activities

Setting up pairing strategies when trying to remember to do something is a healthy habit hack. For example, drink 8 oz. of water and lemon tea upon waking, a glass of water after your meal (drinking too much before or during can sometimes disrupt healthy digestion due to diluting needed stomach acid) and at least 16 oz. with your Aaptiv workout

Set a reminder

Just like with anything else, we can use technology to our advantage by setting up daily reminders on our iphones or computers to remind us to drink more water.  You can download a habits app, or you can just use the reminder app on your phone. Not into technology? Old fashioned post-it notes work too!

Download an app

Did you know there are apps that track just water?  Technology makes it so much easier to keep track of your progress if you are the type of person that has a hard time remembering, or if you’re competitive and like to see your streaks and milestones, this might be the right strategy for you.

Log it

Being mindful of how much you’re drinking is the first step to drinking more if you aren’t meeting your daily minimums.  Most fitness trackers and habits apps have a place to log your water intake because it’s so important. If you don’t already have an electronic way to track, good old pen and paper works too!

Buy a vibrant stainless steel or BPA-free water bottle

I like my beverages to be cold so I love my stainless steel water bottles that keep my liquids cold for up to 24 hours.  There are tons of fun designs to choose from and I even get compliments when my water bottle matches my outfit! Make it cute and fun and it becomes a fashion accessory.

Eat hydrating foods

Hydration doesn’t have to be exclusive to plain water.  Add in more water-rich foods like celery, cucumber, watermelon, berries, oranges, grapefruit.  Even nutrient-rich bone broth, soups and smoothies can contribute to your overall hydration levels.

Expand to herbal teas

Hydration doesn’t always have to be limited to plain water.  Other beverages like herbal teas (hot or cold) count towards your daily water allowance.  When I run my 21-Day Sugar Detox Group Programs, herbal teas even curb cravings for sweets! Herbal teas can also be very helpful to reliving stress and promoting relaxation as well as cleansing or energizing depending on the herbs and tea blend…so the health benefits of teas go well beyond simple hydration.

Join a 7-Day Water Challenge

Sometimes its easier to establish healthy habits if we break them down into smaller chunks.  If you can commit to just 7 days of 8 glasses of water a day, you might be surprised how much easier it is to keep it up in the long term!  Start small and work your way up to big goals. Any positive action adds up. Download the FREE MyHealthyTransitions Health Coaching 7-Day Drink More Water Challenge and get started right away!



Beth Romanski is an Integrative Nutrition Health Coach and founder of MyHealthyTransitions Health Coaching.  During her education at the Institute for Integrative Nutrition, Beth has studied over 100 dietary theories to provide her clients with integrative nutritional protocols and custom wellness plans to address specific health conditions and goals.  Beth emphasizes the concept of bio-individuality in her work; specializing in helping her clients design unique Personal Nutrition Blueprints to break free from the "one-size-fits-all" approach to dieting. With her supportive and motivational style, Beth provides an educational approach to empower clients with the knowledge and simple tools necessary to promote healthy lifestyle changes that are effective and sustainable which  achieve lasting results.

As a Certified 21-Day Sugar Detox Coach, Beth facilitates sugar detox programs both virtually and in-person to help people break free from the sugar stronghold to balance their blood sugar naturally using real, whole foods.  

Beth is co-host of the Wellness Warriors Radio Podcast, a Further Food Wellness Expert, published blogger, and frequently presents workshops and lectures on nutrition and living a healthy, balanced life.

Beth is an enthusiastic wellness advocate, dedicated health educator and inquisitive lifelong learner.  Her passion and purpose are to inspire others to embrace the power of real food and integrative strategies to create a healthier and happier world.

Learn more about Beth and MyHealthyTransitions Health Coaching at  Follow Beth on Facebook at MyHealthyTransitions Health Coaching and @myhealthytransitions on Instagram.  Listen to the Wellness Warriors Radio Podcast on your favorite podcast platform or at and join the Wellness Warriors Facebook Group to engage in the conversation about living optimally.

Michal Ofer