How To Drink More Water? Even If You Hate It

We’ve all heard it a million times: “Drink more water!” It’s practically the anthem of healthy living. But for many people, drinking enough water is easier said than done. Maybe you dislike the taste, forget to drink, or just don’t feel thirsty. The result? Fatigue, dry skin, poor digestion, and even mood dips.

The good news is, drinking more water doesn’t have to feel like a chore. With the right strategies, habits, and tricks, even people who dislike water can get their daily intake consistently. In this guide, we’ll cover everything you need to know:

• Why water is so important for your body

• How much you really need

• Tips for drinking more water even if you hate it

• Flavor hacks and alternatives

• Tracking strategies and habits

• Lifestyle adjustments that make hydration easier

• Common pitfalls and how to avoid them

Why Water Matters

Before we dive into practical tips, it helps to understand why water is so critical for your health.

1. Hydration Supports Every Cell in Your Body

Water is the medium through which nutrients travel to cells and waste is removed. Without adequate hydration:

• Cells can’t function optimally

• Energy levels drop

• You may feel mentally foggy

2. Water Affects Skin Health

Proper hydration keeps your skin plump, elastic, and radiant. Chronic dehydration can:

• Make skin look dull or dry

• Exacerbate fine lines

• Contribute to breakouts

3. Supports Digestion and Metabolism

Water aids digestion by helping:

• Break down food

• Absorb nutrients efficiently

• Prevent constipation

4. Maintains Healthy Weight

• Drinking water before meals can help curb overeating

• Proper hydration supports metabolism

5. Supports Joint and Muscle Function

• Water keeps joints lubricated

• Reduces risk of cramps during exercise

• Improves overall physical performance

6. Regulates Temperature

• Water helps your body maintain a healthy temperature

• Sweat production for cooling depends on hydration

How Much Water Do You Really Need?

The classic advice “8 glasses a day” is a decent starting point, but your actual needs vary based on:

• Body weight: Larger bodies generally need more water

• Activity level: Exercise increases water requirements

• Climate: Hot or dry weather requires more hydration

• Diet: High-protein or high-sodium diets require extra water

• Health conditions: Certain medications, pregnancy, or illness can increase hydration needs

A more accurate guideline:

• Men: 3–4 liters daily

• Women: 2–3 liters daily

Remember, all fluids count, including tea, coffee, and water-rich foods like fruits and vegetables.

Why It’s Hard for Some People to Drink Water

Even knowing the benefits, some people struggle to drink enough water. Common reasons include:

• Dislike of the taste: Some find plain water boring

• Forgetting to drink: Busy schedules or mindless routines

• Feeling full quickly: Water can temporarily fill your stomach

• Not feeling thirsty: Thirst cues diminish with age or chronic dehydration

• Preference for flavored drinks: Sugary beverages or coffee can replace water

Identifying your personal barriers is the first step to overcoming them.

Practical Tips to Drink More Water Even If You Hate It

Here’s how to make hydration easier, more appealing, and automatic:

1. Infuse Your Water

If plain water tastes boring:

• Add fresh fruit: lemon, lime, berries, orange slices

• Add herbs: mint, basil, or rosemary

• Combine fruit + herbs for a spa-style flavor

• Use a water infuser bottle for convenience

Infused water gives subtle flavor without sugar, making it easier to sip throughout the day.

2. Make It Sparkling

• Sparkling water can make hydration fun and fizzy

• Opt for unsweetened or lightly flavored options

• Some people find carbonated water more appealing than plain still water

3. Track Your Intake

Awareness is key. Strategies include:

• Water bottles with measurements: See your progress throughout the day

• Apps: MyWater, WaterMinder, or Fitbit reminders

• Sticky notes or alarms: Place reminders around your home or office

Tracking creates accountability and makes hydration a visible goal.

4. Drink Water at the Right Times

Build water into daily habits:

• First thing in the morning

• Before each meal

• Between workouts

• When taking vitamins or supplements

• Before bed (but not too much to disturb sleep)

Routine makes drinking water automatic rather than optional.

5. Use Temperature to Your Advantage

Some people dislike water because it’s too cold or too plain:

• Cold water: Refreshing and good for hot climates

• Room temperature: Gentle on digestion, easier to drink in the morning

• Warm water with lemon: Pleasant taste and aids digestion

Experiment to find the temperature you enjoy most.

6. Replace Sugary Drinks with Water Gradually

If you drink a lot of soda or sweet tea:

• Replace one drink per day with water initially

• Gradually increase water until it becomes a habit

• This reduces sugar intake and improves hydration

7. Eat Water-Rich Foods

Fruits and vegetables are hydrating and tasty:

• Watermelon, cucumber, oranges, and strawberries

• Soups, smoothies, and yogurts also contribute to hydration

• These options make hydration less monotonous

8. Add a Splash of Juice or Tea

• Diluted juice (half water, half juice) is an easy way to flavor water naturally

• Herbal teas count toward hydration and can provide variety

9. Use Fun Bottles and Cups

• A colorful or insulated bottle makes water appealing

• Keep a bottle within arm’s reach all day

• Use a special straw or infuser to make drinking more enjoyable

10. Set Micro-Goals

• Drink 1 cup every hour

• Finish a liter before lunch, another by evening

• Breaking it into small, manageable goals prevents overwhelm

11. Track Symptoms to Motivate Yourself

Notice positive effects of proper hydration:

• Glossier skin

• Reduced fatigue

• Improved digestion

• Less headaches

• Better mood

Tracking benefits creates positive reinforcement for drinking more water.

12. Make It Part of Your Exercise Routine

• Drink water before, during, and after exercise

• Combine hydration with stretching or warm-up routines

• Always carry a water bottle to the gym

13. Flavor-Free Hydration Hacks

If you truly dislike flavored water:

• Use a slightly mineral-rich water for subtle taste

• Try room-temperature filtered water from a glass pitcher

• Gradually acclimate your taste buds to plain water by drinking a few sips consistently

14. Morning Rituals for Hydration

• Keep a glass of water by your bedside first thing in the morning

• Add fresh lemon or a pinch of salt for taste and electrolytes

• Start the day hydrated before coffee or breakfast

15. Combine Water with Other Habits

• Drink a glass every time you:

  • Check your phone

  • Take a bathroom break

  • Sit down at your desk

• Linking hydration to existing routines makes it automatic

Common Pitfalls to Avoid

• Waiting until you’re thirsty: Thirst is already a sign of dehydration

• Drinking too much at once: Can cause bloating; sip consistently instead

• Using sugary drinks as water substitutes: These don’t hydrate as effectively and add calories

• Neglecting electrolytes if active: Long workouts may require electrolyte drinks in addition to water

Lifestyle Integration Tips

1. Work and Office

• Keep a large water bottle on your desk

• Set hourly reminders or alarms

• Replace coffee breaks with water breaks occasionally

2. Home

• Use pitchers of water in visible locations

• Keep glasses ready in each room

• Drink water while watching TV or reading

3. Travel

• Carry a refillable bottle

• Choose bottled water when restaurants don’t provide tap water

• Hydrate during flights to avoid fatigue and dry skin

4. Exercise

• Pre- and post-workout hydration is crucial

• Add electrolytes for long workouts or hot days

• Make water accessible and habitual before, during, and after exercise

Hydration and Skin Health

Drinking more water doesn’t automatically guarantee flawless skin, but it supports skin health in multiple ways:

• Reduces dryness and flakiness

• Helps maintain elasticity

• Enhances radiance and natural glow

• Improves the effect of skincare products

Pairing hydration with topical moisturizers and sun protection maximizes results.

Motivation Hacks

• Track water intake in a journal or app

• Reward yourself for consistent daily intake

• Notice small changes in energy, digestion, and skin

• Experiment with different flavors, temperatures, and bottles until you find what works

Drinking more water doesn’t have to be a painful, chore-like task. Even if you hate plain water, there are countless ways to make it appealing, automatic, and enjoyable.

By:

• Experimenting with flavors and temperatures

• Incorporating water into your daily routine

• Using tracking tools and visible bottles

• Eating water-rich foods

• Being mindful of hydration benefits

…you can consistently meet your water intake goals and reap the physical, mental, and cosmetic benefits of proper hydration.

 

Water fuels your body, enhances your skin, improves energy, and supports overall health. With persistence, hydration can shift from a dreaded task to a daily habit you barely think about — but that your body thanks you for every day.

The Science Behind Hydration and Why It Matters

Understanding why water is critical can motivate even the most reluctant drinkers. Beyond the basic idea of preventing dehydration, research shows that water affects energy, cognition, mood, and metabolism.

1. Water and Brain Function

• The brain is about 75% water. Even mild dehydration (1–2% of body weight) can reduce cognitive performance.

• Studies show dehydration can affect:

  • Attention span

  • Short-term memory

  • Reaction time

  • Mood and anxiety levels

This is why many people feel sluggish, foggy, or irritable when they’re not drinking enough water.

2. Water and Physical Performance

• Hydration affects strength, endurance, and flexibility.

• During exercise, even mild dehydration reduces muscle efficiency.

• Drinking water before, during, and after workouts prevents cramping and fatigue.

3. Water and Metabolism

• Staying hydrated can increase the number of calories your body burns at rest.

• Drinking water before meals may help control appetite, supporting weight management.

4. Water and Digestive Health

• Adequate hydration prevents constipation, supports bowel regularity, and aids nutrient absorption.

• Water combined with fiber-rich foods is especially effective for digestive comfort.

How to Trick Yourself Into Drinking Water

If you hate water, it’s all about making it psychologically appealing.

1. Flavor Without Sugar

You don’t need sugary drinks to enjoy flavored water:

• Citrus slices: lemon, lime, or orange

• Berries: raspberries, blueberries, or strawberries

• Herbs: mint, basil, or rosemary

• Cucumber slices for a spa-like taste

Tip: Make a large pitcher the night before for easy access the next day.

2. Make Water Fun

• Use a brightly colored bottle or one with measurement markers

• Drink through fun straws

• Choose glass or insulated bottles that keep your water at the perfect temperature

3. Challenge Yourself

• Set hourly goals: one glass per hour

• Track progress visually by filling a marked water bottle

• Reward yourself at the end of the day if you meet your goal

Creative Alternatives to Plain Water

If you can’t stomach plain water, try these hydrating substitutes that still count:

1. Herbal Tea

• Naturally caffeine-free options like chamomile, peppermint, or hibiscus

• Can be served hot or iced

• Hydrating and flavorful

2. Coconut Water

• Contains natural electrolytes

• Low in sugar if unsweetened

• Refreshing alternative for workouts

3. Infused Sparkling Water

• Carbonated water adds fizz and a sense of indulgence

• Infuse with fruit or herbs for natural flavor

• Be careful with heavily flavored or sugary sparkling waters

4. Soups and Broths

• High-water content foods contribute to hydration

• Vegetable or bone broths provide fluids and nutrients simultaneously

Tracking Hydration Made Easy

People who dislike water often underestimate intake, so tracking is crucial:

1. Use a Smart Bottle

• Some bottles track water intake via Bluetooth

• They send reminders to your phone

2. Use a Hydration App

• Apps like WaterMinder, Plant Nanny, or Hydro Coach gamify water consumption

• Visual cues and rewards make tracking fun and motivating

3. Habit Stacking

• Pair water drinking with daily tasks:

  • Check emails

  • Brush your teeth

  • Take a break at work

4. Visual Cues

• Keep a glass of water on your desk or bedside table

• Make hydration a visual habit, so it becomes automatic

Mindset Shifts for Water Haters

Changing the way you think about water can make it easier to drink:

1. Focus on Benefits, Not the Drink

• Don’t think, “I have to drink water.”

• Think, “Water gives me more energy, better skin, and mental clarity.”

2. Set Micro-Goals

• Instead of “I need 8 glasses,” aim for one glass every hour.

• Break it into achievable chunks for less resistance.

3. Make It a Game

• Compete with friends or family to meet daily water goals

• Track streaks in an app

• Reward yourself for consistency

Water and Skin Health

Hydration has direct effects on skin texture, elasticity, and glow:

• Reduces dryness and flakiness

• Improves elasticity for a firmer look

• Helps clear breakouts by flushing toxins

• Enhances absorption of skincare products

Tip: Combine proper hydration with moisturizer and SPF for maximum effect.

Hydration During Exercise

Exercise increases water needs significantly:

• Before: 16–20 ounces 2–3 hours prior

• During: 7–10 ounces every 10–20 minutes, depending on sweat

• After: 16–24 ounces per pound lost during exercise

If working out for over an hour, electrolyte-enhanced water or coconut water can help replace sodium, potassium, and magnesium.

Seasonal Adjustments

Your water needs vary by season:

Summer

• Higher temperatures increase sweat loss

• Drink more water throughout the day

• Include cooling, hydrating foods like watermelon and cucumber

Winter

• Indoor heating dries out air and skin

• Even if you’re not sweating, drink water consistently

• Herbal teas and warm water with lemon can be appealing

Creative Hacks for Consistency

1. Add a Routine Element

• Drink water with every bathroom break

• Sip while brushing teeth or preparing meals

• Connect hydration with a daily ritual

2. Use Ice Cubes

• Ice cubes can make water crisp and refreshing

• Freeze fruit or herbs in ice cubes for a flavorful twist

3. Try Electrolyte Packets

• Add to water for slight flavor and mineral boost

• Great for workouts or hot climates

4. Morning Lemon Water

• A glass of warm water with lemon kick-starts digestion

• Refreshing and hydrating after a night of sleep

Troubleshooting: What to Do When You Hate Water

• If you get bored: Alternate plain, sparkling, and flavored water

• If you forget: Use apps, sticky notes, or alarms

• If water feels heavy: Sip smaller amounts consistently

• If you dislike temperature: Experiment with warm, cold, or room temperature

Lifestyle Integration for Busy People

At Work

• Keep a 24-ounce bottle at your desk

• Schedule “water breaks” like coffee breaks

• Use apps or smart bottles for reminders

At Home

• Place glasses of water in multiple rooms

• Combine water drinking with TV or reading routines

• Keep a pitcher filled and visible

While Traveling

• Always carry a refillable bottle

• Opt for bottled water in restaurants or planes

• Track intake on apps to avoid dehydration

During Meals

• Drink a glass before meals to help digestion

• Alternating sips with bites can make it feel natural

The Long-Term Benefits of Consistent Hydration

• More radiant, plump, and elastic skin

• Higher energy and mental clarity

• Improved digestion and metabolism

• Better mood and reduced headaches

• Reduced risk of kidney stones and urinary tract infections

Hydration doesn’t just affect how you feel—it impacts how you look and perform daily.

Final Thoughts

Even if you hate drinking water, there are countless ways to make it enjoyable and automatic. By:

• Experimenting with flavor, temperature, and bubbles

• Tracking intake visually or with apps

• Building hydration into your daily habits

• Pairing water with meals, routines, or exercise

• Incorporating water-rich foods

…you can meet your daily water needs without it feeling like a chore.

Drinking more water is about making small, consistent changes rather than forcing yourself to chug liters at once. Over time, it becomes a habit that supports energy, skin health, digestion, and overall wellness.

Remember, water is fuel for your body, mind, and beauty. With patience and creativity, even the most water-averse people can learn to enjoy hydration and thrive.