It's time we got a little friendlier with H2O, don't you think? Most of us know, after all, that we're primarily made of water—to be precise, it makes up roughly 60% of our body weight. That means that every cell, tissue, and organ count on it to function properly.

But if we're well aware of the importance of water, why does staying hydrated feel like a chore for so many of us, especially when it's one of the simplest yet crucial things we can do for our health on a daily basis? Here at Ritual HQ, we believe that the foundation of any positive habit is understanding the science behind it—so let's start with some fact-checking around hydration, shall we?

Pay special attention if you’ve been working out, breaking a sweat in general, and/or if it’s hot outside. Struggling to make your water intake a habit? Keep scrolling for our favorite pointers on getting your fill.

Make it a habit

1. Invest in a reusable water bottle (or two). In addition to being planet-friendly, it’s a visual reminder to stay hydrated. (We recommend parking one on your desk at work.)
2. Try a straw. Drinking through a straw is actually more efficient, because the straw creates a vacuum—meaning we tend to take larger sips with a straw than without. (Just make sure you do our planet a solid and opt for a reusable straw made from glass or stainless steel.)
3. Make it less boring. Spa water—ever heard of it? It’s pretty simple: Add cucumber slices or berries to infuse a little flavor.
4. There’s an app for that. There are actually a few—we like Daily Water Tracker Reminder, Plant Nanny, and Aqualert, which are all free.

References:

1. Guelinckx, I., Tavoularis, G., König, J., Morin, C., Gharbi, H., & Gandy, J. (2016). Contribution of Water from Food and Fluids to Total Water Intake: Analysis of a French and UK Population Surveys. Nutrients, 8(10), 630.
2. Pascal Saker, Michael J. Farrell, Gary F. Egan, Michael J. McKinley, Derek A. Denton. Swallowing inhibition emerges from overdrinking.

Proceedings of the National Academy of Sciences Oct 2016, 201613929.