Water keeps our body running smoothly. From regulating our temperature to helping with digestion, circulation, and energy, hydration is the quiet hero behind how we feel every day.
When we don't drink enough, we may feel tired, dizzy, have dry skin, or even find it hard to focus. That's why building a daily habit of drinking water is so important.
Know how much we need
While the "eight cups a day" rule is well-known, individual hydration needs vary based on age, activity level, and climate. Most adults require 2–2.5 liters daily (~8–10 cups), with higher needs during exercise, hot weather, or intense sweating. Your body offers clear signals—thirst—to indicate when more fluids are needed.
Expert Insight from Japan:
Dr. Takashi Saito (Physiologist, University of Tokyo), a leading researcher in hydration and thermoregulation, emphasizes:
"Our studies on Japanese athletes and elderly populations show that hydration needs can vary by up to 30% based on individual metabolism and environmental humidity. Unlike Western guidelines, we find that mild dehydration (≤2% body weight) often goes unnoticed—especially in aging adults. Regular sipping, not just thirst-driven drinking, is key."
Start with a morning glass
One of the easiest ways to begin this habit is by drinking a glass of water first thing in the morning. After a night of sleep, our body is slightly dehydrated. Rehydrating right away helps jumpstart digestion and makes us feel more alert. Keep a glass or bottle by the bed or bathroom sink to remind yourself.
Carry a bottle everywhere
Having a reusable water bottle with us is one of the best reminders to drink regularly. Whether we're at work, in class, or running errands, it makes it easier to sip throughout the day. Choose a bottle that's easy to carry and suits our style—you'll be surprised how much more often we drink when it's within arm's reach.
Make water more fun
If plain water feels boring, we can jazz it up! Add slices of lemon, cucumber, or fruits like strawberries or oranges. Some people enjoy herbal teas or warm water with mint. These natural flavors make hydration more enjoyable without adding sugar or unnecessary ingredients.
Set small reminders
Sometimes we're just busy and forget to drink. Setting gentle reminders on our phone or using apps that track water intake can help. Another method is to pair drinking with daily activities—for example, take a few sips before each meal, after every bathroom break, or whenever we check our messages.
Eat water-rich foods
We don't only get water from drinking—it's also in the food we eat. Fruits like watermelon, oranges, and grapes, and veggies like cucumber, lettuce, and celery are full of water. Soups and broths also contribute to hydration. Including these foods makes staying hydrated even easier.
Watch for dehydration signs
Our body sends signals when we're not getting enough fluids. These include dry lips, tiredness, headaches, dizziness, or difficulty concentrating. One easy trick? Check the color of our pee—it should be light yellow. If it's dark, we probably need to drink more.
Be kind to our body
Building a drinking habit isn't about forcing ourselves to gulp liters at once. It's about gentle, steady progress. Aim to sip regularly instead of waiting until we're extremely thirsty. Drinking too much all at once isn't helpful either—it's better to space it out across the day.
Let's drink smarter together
Creating a good hydration habit doesn't require a big lifestyle change—it just takes small, daily steps. From a morning glass to flavoring water with fruit, we can find what works best for us and stick with it.
So Lykkers, how many cups have you had today? Let's challenge ourselves to stay hydrated this week—your body and mind will thank you. Ready to grab a glass? Let's go!
