How to Stay Hydrated: Creative Tips for People Who Hate Plain Water
After more than ten years as a wellness coach and nutrition consultant, mostly working with busy professionals, athletes, and people who dread drinking plain water, I’ve learned one thing: telling someone to “just drink more water” usually gets ignored.
I’ve been there myself. In my early 30s, I was often under-hydrated, tired, and dealing with headaches that felt like a vice grip, all because plain water tasted bland and felt like a chore. I would force down a glass, feel bloated, and then forget about it for hours.
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Things changed when I stopped fighting my dislike and found ways to make hydration enjoyable. Over the years, I’ve come up with creative ways to stay hydrated without forcing down plain water. These aren’t textbook rules; they’re real-life tips that have worked for hundreds of clients who thought they’d never like water.
1. Turn Water into Something That Tastes Like a Treat (Without the Sugar Crash)
The biggest game-changer for me was infused water, but not just a few slices floating in a cup. I make big batches in a large pitcher or fruit infuser bottle the night before. Letting the flavors steep overnight in the fridge makes your water taste purposeful.
Some combinations that never fail in my house:
- Cucumber + lime + fresh mint: Crisp, spa-like, and ridiculously refreshing after a sweaty workout. I muddle the mint lightly to release the oils—makes all the difference.
- Strawberry + basil + a squeeze of lemon: Sounds weird until you try it. The basil adds an herbal note that cuts the sweetness of the berries. My kids call it “pizza water” (don’t ask), but they drink it like crazy.
- Pineapple + coconut water splash + ginger slice: Tropical vibes that make me feel like I’m on vacation. Use a bit of coconut water as the base for extra electrolytes without going overboard.
Pro tip from years of trial and error: Don’t overdo the fruit—too much turns it syrupy and attracts fruit flies. Start small, taste after a few hours, and adjust. And always use filtered or chilled water; room-temperature infused water falls flat.
2. Make It Fizzy—Sparkling Water Saved My Hydration Game
For a long time, I thought carbonation was only for soda. Then I discovered sparkling water, either plain or lightly flavored like La Croix or store brands. The bubbles make it feel special, and it’s easier to drink than flat water when you’re not in the mood.
I started with unflavored, added a twist of lemon or lime, and graduated to fun combos like grapefruit or berry essences. One client who hated still water switched to sparkling and effortlessly hit her daily goal. Just watch the sodium in some brands if you’re sensitive—most are fine, but check labels.
If plain sparkling feels too aggressive, mix half sparkling and half still. It eases you in without the shock.
3. Sneak Hydration Through Food (Because Sometimes You Don’t Want to Drink at All)
One of my biggest realizations was that hydration doesn’t have to come from a glass. Foods with high water content count too, and they taste much better than forcing yourself to drink.
I load up on:
- Watermelon chunks (over 90% water) make a sweet, juicy, and refreshing afternoon snack.
- Cucumber slices with a sprinkle of salt or in salads.
- Soups, broths, or even herbal teas (iced or hot) also help you stay hydrated without feeling like you’re just drinking water.
A mistake I made early on: Skipping these because I was fixated on liquid ounces. Once I started prioritizing water-rich foods, my energy stabilized even on days I forgot my bottle.
4. Build Habits That Stick (No Willpower Required)
Apps and reminders sound gimmicky, but they work when used smartly. I use a simple one that pings me every couple of hours—not annoying, just enough to nudge. Pair it with routines:
- Drink a full glass first thing in the morning (room temperature with lemon to wake up the system gently).
- One with every meal—makes it automatic.
- Sip before coffee or tea—prevents the dehydration caffeine can cause.
Another hack: Keep a favorite reusable bottle visible. Mine is bright-colored and insulated; it stays cold all day, which makes me reach for it more. Ugly bottles get ignored.
I also follow the “one-for-one” rule: For every coffee, soda, or alcoholic drink, pair it with water. It balances things out without feeling punitive.
5. Add Electrolytes When Plain Isn’t Cutting It
Some days, especially after exercise or in hot weather, plain water—even if it’s flavored—doesn’t quench my thirst. That’s when I use electrolyte boosts like coconut water, a pinch of sea salt in my infused mix, or low-sugar tablets or powders.
I learned this the hard way during long runs: Chugging plain water led to a sloshing stomach and cramps. Adding a bit of electrolytes made me feel properly rehydrated. Just avoid sugary sports drinks unless you’re going hard for hours—they’re often overkill and add calories you don’t need.
Final Thoughts from Someone Who’s Been There
Staying hydrated when you hate plain water isn’t about perfection—it’s about finding what clicks for you. I used to aim for 100 ounces a day and burn out. Now I focus on consistent sips that taste good and on food sources, and I rarely feel dehydrated.
Listen to your body: Dry mouth, fatigue, dark urine—these are signals, not punishments. Experiment, tweak, and forgive slip-ups. The goal is sustainable hydration, not a daily chore.
You’ve got this. Start with one infused pitcher this week, and watch how much easier it gets.
Stay refreshed out there.
