As busy midlife women, it can be hard to find time for ourselves, and sometimes, something as simple as drinking enough water can slip through the cracks. But staying hydrated is one of the easiest and most effective ways to support your body when you're trying to lose weight, reduce cravings, and boost your energy levels.
Water plays a key role in balancing your hormones, supporting digestion, and keeping those cravings in check. When you're well-hydrated, you feel more energised and less likely to reach for sugary snacks or caffeinated drinks.
Let’s look at 10 simple, practical tips that will make drinking more water a natural, easy part of your daily routine.
1. Start Your Day with a Glass of Water
Before you reach for that cup of coffee or tea in the morning, start with a large glass of water. It wakes up your digestive system, regulates your metabolism, and helps rehydrate your body after a night’s sleep. For added benefits, try warm water with lemon to stimulate digestion and support detoxification.
2. Add Flavour to Your Water
If plain water feels boring, add some natural flavours. Fresh fruits like berries, cucumber slices, mint, or lemon can give your water a fresh taste, making it more enjoyable. This is a simple trick to make hydration feel less like a chore and more like a refreshing treat.
3. Keep Water on Hand at All Times
This one is key for busy women. Always carry a water bottle with you—whether you’re at your desk, running errands, or working out. Having water within arm’s reach will remind you to sip throughout the day. Choose a bottle that you love, preferably something reusable, that’s easy to carry around.
4. Set Gentle Reminders
We all get busy, but little reminders can go a long way. Set an alarm on your phone or use a hydration app to give you gentle nudges to drink water every couple of hours. You’ll be surprised how much more you can drink when it’s top of mind.
5. Try Chia Lemon Water for Added Benefits
Here’s a quick recipe to supercharge your hydration—Chia Lemon Water. Not only does it taste great, but it also has added health benefits. Chia seeds are a fantastic source of fibre, protein, and omega-3s, helping to keep you feeling fuller for longer and stabilising blood sugar levels, which is essential for reducing cravings.
Here’s how to make it:
1 glass of water (about 250ml)
Juice of half a lemon
1 tablespoon of chia seeds
Mix the ingredients and let it sit for 5-10 minutes, allowing the chia seeds to swell up and form a gel-like texture. Drink it first thing in the morning or as a refreshing pick-me-up during the day.
6. Eat Water-Rich Foods
You can get water from foods as well! Snack on water-rich fruits and vegetables like cucumber, watermelon, strawberries, or lettuce to add to your daily intake. These foods are hydrating, low in calories, and rich in vitamins and minerals, supporting weight loss and energy levels.
7. Use a Straw
This might sound simple, but drinking water through a straw can help you drink more without even realising it. For some reason, sipping from a straw often feels easier, and you may find yourself drinking more in one go.
8. Drink a Glass Before Meals
Drinking a glass of water before each meal can help you control your portions and prevent overeating. It also aids digestion and helps you tune into your body’s hunger and fullness signals, which is key for managing weight and reducing cravings.
9. Track Your Water Intake
If you’re motivated by progress, try tracking how much water you’re drinking each day. You can use a journal, an app, or even a simple habit tracker to see how you’re doing. This awareness can be a powerful motivator and helps you stay consistent.
10. Make It a Habit
The more you make hydration a habit, the easier it will become. Try linking water drinking to existing habits, like having a glass every time you sit down at your desk, when you take a break, or before bed. These small changes will add up, and soon drinking water will be second nature.
Try These Simple Tips to Help Your Drink More water
Hydration is key for overall health, especially when you're working to lose weight, reduce cravings, and increase your energy levels. These simple tips will help you drink more water without it feeling like a chore, and you’ll start to see the positive impact on your body and mind.
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Online Nutrition Advice for Women's Health & Weight Loss
Hi I'm Lisa, I’m a BANT registered nutritionist based in Manchester UK, helping women in midlife who want to lose weight. I create personalised online nutrition plans for hormone health and weight loss, which can provide a more effective and sustainable approach to achieving your health goals .
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