Not thirsty? 8 ways to drink more water

A few weeks ago I woke up in the middle of the night with a really dry mouth. My dentist had recommended a dry mouth spray for such incidents, so I reached out in the dark and took a few syringes of the spray, only to realize that what I had used was lavender air freshener instead. Gross! Luckily, I was able to fall asleep again, perhaps because lavender is known for its relaxing properties.

The point is that water is a problem for me and it is too important of a nutrient to not get enough of it. In fact, it is considered an important nutrient because your body needs more water than it can ever produce on its own. Think about it: You lose water every day through evaporation, elimination, respiration and sweating. One can live quite a long time without food, but only for about three days without water. Here are some things that water does for you:

It helps regulate your body temperature.

Water supports your digestion and keeps the process going.

Water in the form of synovial fluid in your joints acts as a shock absorber and slows down wear.

It is essential to control your blood pressure.

Water helps your immunity by flushing toxins out of your body.

It helps balance your body’s electrolytes, which regulate nerve and muscle function and maintain the acid balance (pH) in your body.

Experts vary widely in their recommendations of how much water you should actually drink each day. Some recommend between four and eight cups (32 ounces to 64 ounces) daily, while others say you need as much as 96 ounces, which is equivalent to 12 cups a day. What you actually need is specific to you, depending on your age, exercise levels, the medication you are taking and your general health. In addition, you need more water when it is hot outside, if you have a fever, or if you have had an illness that causes diarrhea or vomiting.

While your brain tells you when you are dehydrated and when you need water, by making you feel thirsty, your thirst is not a reliable measure of when to drink. Thirst signals actually decrease as you get older, which means you need to make sure you get enough water even if you are not thirsty.

That’s my problem. I’m just not thirsty unless I’ve been training for a long time on a hot day. And getting dehydrated is not a good thing. It can cause headaches, muscle cramps and even sprains and muscle tension as dehydrated tissue is more prone to damage. For me, being dehydrated makes my mouth dry and it is a powerful trigger for migraine headaches.

The question is, how can you get enough fluids if you are just not thirsty? Here are some tips to help if you are also struggling to get enough water every day:

Set a goal for how much water you want to drink during the day. Make it realistic and achievable, and then follow how you perform.

Try to drink the largest portion of water early in the day. Playing catch-up late in the day is a recipe for many bathroom trips at night.

Carry a water bottle with you and nip it constantly. This achieves a few things: It tells you how much you actually drink, it can help you reach your daily goal, and it serves as a reminder to drink. Without the thirst guide, your water bottle serves as a good reminder.

For some people, plain water becomes dull, especially when you are not thirsty in the first place. Try adding a little flavor, such as a slice of lemon, lime or orange. You can also try pieces of strawberry, raspberry or cucumber or add a small amount of juice to your water.

If your water tastes downright bad, try a water filter. You can get one that attaches to your faucet or a jug that filters the water before you drink it, or a countertop system that leaves you with plenty of water, ready to drink or cook with. A good filter removes chlorine and pollutants from your water, including lead.

Eat moisturizing foods. This includes soup and waterproof fruits and vegetables, such as melons, lettuce, cucumbers, strawberries, peaches and citrus fruits.

Build drinking water into your routine. Just as you brush your teeth when you get up in the morning (you do, right?), You can make it a habit to drink during or after certain activities. For example, drinking water when you first get up is a great way to get your body moving, and drinking a little before each meal can help with weight loss. This is because many people confuse hunger with thirst and eat more than they need. You can also plan to hydrate after a walk or workout, and while making dinner. You know your routine, so plan what works best for you.

A few things to avoid are alcohol and sugary drinks. Alcohol is actually dehydrating, and sugary drinks are among the most unhealthy substances you can put in your body.

The bottom line is that it is not good for you to be dehydrated. It can lead to kidney problems, urinary tract infections, kidney stones, low blood volume, fatigue and dizziness. Even mild dehydration is associated with a reduced ability to focus. I’m one of those people who has to work on drinking enough, and maybe you are too. Without the signal of thirst, it is helpful to have solutions and reminders. By the time it took me to write this, I was drinking a 12-ounce glass of water. Small steps!