Let’s be honest—drinking enough water sounds like one of the easiest things we could do for our health, right? It’s free (mostly), it’s everywhere, and our bodies are literally made of it. But somehow, many of us still struggle to get enough of it.
If you’re someone who constantly says, “I know I should drink more water, but I just forget,” or “I don’t like the taste,” then this blog is for you.
I’m Coach Chris—certified nutritionist, personal trainer, and someone who’s worked with hundreds of people over the past 25 years—and let me tell you: hydration is a game-changer when it comes to energy, mood, fat loss, digestion, and overall wellness.
So let’s break this down. I’ll show you why water matters and give you simple, realistic hacks to help you drink more without overthinking it.
Why Water is So Dang Important
Before we get into the tricks, let’s talk about why you should even care.
Your body is roughly 60% water. Every single cell, tissue, and organ depends on it to function. Here are just a few things water does for you:
- Regulates your body temperature
- Lubricates your joints
- Helps flush out toxins
- Aids in digestion and nutrient absorption
- Boosts your metabolism
- Keeps your skin looking fresh
- Prevents fatigue and brain fog
That last one—fatigue and brain fog—is a big one. Even mild dehydration can make you feel tired, irritable, or unfocused. In fact, studies have shown that losing just 1–2% of your body’s water can affect your cognitive function and mood. Harvard Health backs that up.
So when you’re dragging in the afternoon, before you reach for another cup of coffee, ask yourself—have you had enough water today?
How Much Water Should You Be Drinking?
You’ve probably heard the old “eight glasses a day” rule, and while that’s not a bad starting point, the real answer is: it depends.
Most active adults should aim for half their body weight in ounces of water per day. So if you weigh 180 pounds, shoot for 90 ounces of water daily. If you’re exercising, in the heat, or drinking caffeine/alcohol, you’ll need more.
Don’t get overwhelmed by the numbers—what matters most is building awareness and making it part of your routine.
7 Simple Hydration Hacks That Actually Work
Now for the fun part—let’s talk strategy. These are real-world hydration hacks I’ve shared with clients over the years that actually stick.
1. Start Your Day With a Glass
Before the coffee, before the emails, before anything—drink 8–16 oz. of water as soon as you wake up. It jumpstarts your metabolism, replenishes what you lost overnight, and sets the tone for the rest of the day.
Keep a glass or bottle by your bed and make it automatic.
2. Pair Water With Habits You Already Have
This is called habit stacking. Every time you do something you already do daily—like brushing your teeth, eating a meal, or walking into a meeting—take a few sips of water.
You’re not trying to chug 20 oz. all at once. It’s about creating little triggers throughout the day that keep the water flowing.
3. Make It Visible
Out of sight, out of mind. If your water bottle is buried in your bag or sitting in another room, guess what? You’re not going to drink from it.
Keep a water bottle on your desk, in your car, next to the couch—anywhere you spend time. Just seeing it reminds you to take a sip.
Bonus tip: choose a water bottle you like. Something that feels good in your hand and is easy to carry. It sounds silly, but people are more likely to use gear they enjoy.
4. Use a Marked Bottle or App
Sometimes a visual reminder helps. Get a water bottle with ounce markings or time goals written on the side (e.g., “8 AM – Let’s go!”). Or try a hydration tracking app that pings you throughout the day.
You’ll be surprised how motivating it is to hit those mini-goals.
5. Infuse It With Flavor
If you’re someone who says, “I just don’t like the taste of water,” try infusing it with natural flavors. Add slices of:
- Lemon or lime
- Cucumber
- Mint
- Berries
- Orange
- Ginger
You can even mix in a splash of 100% fruit juice for a hint of sweetness without going overboard.
Stay away from sugary flavor packets with artificial ingredients—your body doesn’t need that junk.
6. Eat Your Water
Yep, you read that right. Foods high in water content can help with hydration, especially in warmer months.
Try adding more:
- Cucumbers (96% water)
- Watermelon (92%)
- Strawberries (91%)
- Lettuce and leafy greens
- Zucchini
While drinking water should still be the main focus, these foods can support your goals and keep things fresh.
7. Make It a Challenge
Turn hydration into a mini game. Set a goal—say, 64 oz. per day for a week—and track it. Give yourself a small reward if you hit your goal every day.
Or challenge a friend or family member to a “hydration showdown” and see who can stay the most consistent. Accountability makes it fun—and way more effective.
What Happens When You Start Drinking More Water?
I’ve had clients tell me things like:
- “I don’t get that 3 PM crash anymore.”
- “My skin looks better and less dry.”
- “I’m not as hungry between meals.”
- “I feel more clear-headed and focused.”
That’s the power of hydration. It sneaks in quietly, but the impact is huge.
Your body doesn’t need a detox juice cleanse—it needs water.
Final Thoughts
Drinking more water doesn’t have to feel like a chore. With a few smart tweaks, it can become second nature.
Start small. Build awareness. Make it easy on yourself.
Remember: you don’t need to be perfect—you just need to be consistent. A few extra ounces a day adds up over time, and your body will thank you.
If you’re ready to feel more energized, focused, and refreshed—start with that next glass. Your future self is going to love you for it.
And hey, if you’re looking for more real-life wellness tips and support, come hang out at www.legionfitness.com, or find me on Facebook and Instagram. Let’s keep moving forward together.
