8 tips to drink more water daily

We all know (and say) we should drink more water. But how do we go about doing so?

About 70 percent of the human body is made up of water. Of course, there are many benefits to drinking more water, including:

  • Joint lubrication
  • Improved oxygen delivery throughout the body
  • Boosted skin health
  • Body temperature regulation
  • Digestive system support
  • Maintenance of blood pressure
  • Kidney damage prevention
  • Boost in exercise performance

And your body needs even more when you’re physically active, running a fever, having diarrhea or vomiting, or in a hot climate.

If you’re trying to drink more water daily, the following are eight tips to help you succeed.

Set your hydration goal

It’s important to know what your body needs so that you can set a reasonable daily goal for yourself.

And while there are varying recommendations on how much water to drink, such as at least 64 ounces per day, you’ll also find more specific recommendations, such as 125 ounces per day for men and about 90 ounces per day for women.

But keep in mind that your specific fluid-intake needs truly depend on your activity level, location, health status and so on.

At Kaia FIT, we recommend drinking at least half your body weight in ounces. For example, if you weigh 180 pounds, you’ll want to strive for at least 90 ounces per day. You also can check out this free hydration calculator.

Once you have a good sense of how much you should be drinking, simply the act of setting a daily goal can be motivating and help you make positive changes that can last.

Just make sure that any goals you set are S.M.A.R.T. goals: Specific, Measurable, Attainable, Realistic, and Time-Bound. Doing so will help you better monitor your progress, and tracking will only help you reach those goals as well.

Keep a reusable water bottle with you

About half of your hydration battle comes down to simple availability. By keeping a reusable water bottle with you, you can more easily drink in any setting and during any activity.

The bottle is also a visual reminder to drink more water. Keep it in your view as much as you can. Plus, a reusable bottle is better for the environment than single-use plastic bottles. Win-win!

Set reminders to drink more

Whether you prefer your smartphone or smartwatch, you also can easily set reminders throughout the day to drink more water.

That could be reminders to take a few sips every 30 minutes or to finish your current glass and refill it less frequently (like every hour).

Reminders can be great if you struggle with forgetfulness or are too busy, but pick a frequency that is helpful for you and not annoying. If the reminders are too often, you might dismiss them entirely and lose out on their benefit.

Substitute water for other drinks

If you drink soda, sports drinks, or other similar beverages, you have a great opportunity to swap out these drinks for water.

Because they’re so full of sugar, you’ll automatically benefit from a reduced daily sugar intake as well as increasing your intake. In general, you’ll want to limit your sugar intake to about 5 percent or less of your calorie intake, and one soda can actually exceed this.

Replacing these drinks with water will help you hydrate even more.

Partner drinking water with other habits

A great way to build a new habit (such as drinking more water) is to pair that new habit with an existing habit.

For example, drinking one glass of before each meal can help increase your intake. By eating three meals per day, you’re automatically consuming three extra glasses per day along with them. And, of course, drinking water before a meal also helps you better understand your thirst versus your hunger, which can help with weight loss or weight maintenance.

But this philosophy can be applied to any habit, such as brushing your teeth and so on.

Add flavor

Is the flavor of plain water a bit bland? If so, a little bit of flavor can help you drink more, and there are many options to “spice up” your water intake.

One way to flavor your water is by drinking out of a fruit-infuser bottle, where you can use cucumber and lime, lemon, or strawberry and kiwi, for example. But any combination of fruits that appeals to you is perfect.

If you opt for a powder or liquid enhancer, be aware of any sugar, artificial sweeteners, or other additives that can be counterproductive to the health benefits of drinking more water.

Eat foods that are high in water

Increasing your intake doesn’t all have to come from your water bottle. Foods that are high in water are a great addition to your nutrition and your hydration goals. 

Fruits and vegetables are particularly high in water, including (but not limited to):

  • Cucumbers, which are 96 percent water
  • Celery, which is 95 percent water
  • Tomatoes, which are 94 percent water
  • Zucchini, which is 94 percent water
  • Strawberries, which are 92 percent water

A bonus of including more fruits and vegetables in your meals are all the vitamins, minerals, and antioxidants that you’ll get as well.

Challenge a friend

Accountability is key with any new health goal, so finding an accountability partner who also wants to drink more water will help keep you motivated.

Of course, this accountability can take many forms, such as a fun competition with an agreed-upon prize at the end. How creative you get with it is up to you, but the participation of others will help keep you going and turn a goal into a daily, lasting habit.

In conclusion

To fully reap the benefits of an increased water intake, remember to be patient. Starting a new habit isn’t easy. As you progress, you can always increase your daily goal, but start slow and know that you can build over time. 

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.

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This is a self paced reset, so you can start when you are ready but we recommend to continue with the reset each day once you begin to see the maximum results.

All it takes is 7 DAYS. What are you waiting for?

Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

Our mock triathlons run several times to familiarize women with the course route. We finish the season with a Triathlon Training Camp which includes paddle boarding and power workouts. The next day is our exhilarating and fun Triathlon race day for all Kaia Tri women to enjoy working out in a beautiful location. Friends are welcome too!


Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

New to sandbag training? No problem! Beginners are always welcome.


TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

Need a little extra boost to keep your body guessing? Our TRX/Cardio class is an excellent complement to any Kaia FIT session. TRX workouts, which can be used by anyone at any level, builds true functional strength and improves flexibility, balance and core stability all at once. Mixed with cardio, the classes give every member the perfect balance of challenge and success.

*TRX classes not available in all areas. Please contact us your local studio.


Our trademark Kaia Cross-Training™ classes are a unique mix of cardio, functional movement, and both weighted and non-weighted exercises.

Cross-Training benefits:

Each day brings a new workout. We have an elite group of advanced coaches who infuse each workout with their own flair and focus, meaning you’re never going to repeat a workout, avoid burn-out, and fitness plateaus.

Keeping the body guessing is key to sculpting lean muscle mass. We also have a 3-part modification foundation: Balance (non-impact); Strength (mid-impact) and Kaia (high impact). Each exercise has its own progression so that everyone can feel successful.

As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

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Our barre-based class is a unique combination of postures inspired by ballet, yoga, Pilates and Kaia. Using the barre as a prop to balance, you’ll complete a series of isometric holds combined with high reps of small range movements to elongate and tone your major muscle groups.

In addition to the barre, classes incorporate pilates balls, yoga blocks, and/or resistance bands for increased endurance, challenge and focus. Following each set of holds, you’ll rest and recovery with a short series of stretches and poses to increase flexibility prior to advancing.
Kaia Barre is a low-impact class that perfectly complements our program offerings. Meet us at the barre and try your first class for free!

Participating locations may vary. See the schedule page for more details.


Our dance fitness class is rooted in traditional dance. We use those foundational moves and offer a class that is easy enough for beginners yet challenging enough for the more seasoned dancer. The simplicity of the routines allows you to keep moving with ease. Although this is a workout, it feels more like a dance party with your girlfriends.


Improve your speed, skill, endurance, stamina, and strength with our Kaia running program. The program works on developing running skills that can increase speed, endurance, and overall fitness. The program is designed for you to run at your pace and and help you see improvements every step of the way.

The Kaia training is a simple, progressive program designed for women of all ages and all fitness levels. Whether you are a walker, jogger, or runner, you will be able to join this program and move at your own pace. Research has shown that even 20 to 30 minutes of running (two to three times per week) is enough to help you lose or maintain weight and improve many other important health markers, i.e. your cholesterol, blood pressure and insulin response.

Don’t be intimidated by the Kaia Run program name, each class will have walkers, joggers and runners. Keep in mind that the first mile is the hardest mile you will ever run. Once you get off the starting block, things only get easier. All you have to do is be patient and disciplined in your training, and that is where Kaia


Kaia Yoga combines mind and body with a power yoga and core-strengthening weekly workout with Pilates-style techniques. We focus on balance, strength, and cardiovascular fitness through stretching, strength training and dynamic movement to improve overall fitness levels.

By creating long, lean muscles, Yoga promotes improved coordination, greater flexibility and a fuller range of motion, with a strong body that’s less prone to injury. Yoga keeps the mind centered and reduces stress through positive thoughts and a sense of mindfulness, which also inspires mental strength and confidence.

Yin Yoga, or restorative yoga, is a quiet contemplative practice. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body. Poses are held for 1 minute or more and transitions between poses are gentle and slow. This class is an excellent compliment to our other classes, provides dedicated stretching, and is known to reduce stress and anxiety.


Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
  2. Book your classes through our branded app and Show Up
  3. Let our expert coaches do the rest!

These sessions offer great results in weight and body fat loss and an increase in strength and cardiovascular endurance. Our nutritional support will boost energy, help you de-bloat, increase sleep quality, and enhance your overall glow.

BRIK Bootcamp includes:

In between BRIK Bootcamp, we offer a variety of classes to meet you at your level! We also have nutrition and fitness challenges, in addition to fun opportunities to spice up your routine. What are you waiting for? Join us today!


Cardio based, calorie torching workout with certified spin instructors. It’s a party on a bike!

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