Hydration may be one of the most underrated nutrition topics out there. I wasn’t even that in tune to its importance until I took an Advanced Sports Nutrition class in grad school. Most athletes know the importance of hydration for performance, but it is SO important for all of us, especially those that live with chronic digestive issues.

Water is important for digestion because it helps keep things moving through the digestive tract. Dehydration is actually one of the most common causes of constipation. Fluid keeps stool soft and easy to pass, but for those with chronic constipation, especially related to something like IBS, more interventions may be necessary. For clients who are prone to more diarrhea, I usually recommend increasing their intake of soluble fiber, which needs water to dissolve and gel in the gut. This helps to keep things moving, but can also slow down a fast-moving system helping to reduce frequent bowel movements. Additionally, during periods of acute, severe diarrhea, the body is losing fluids and appropriate replenishment is necessary.

Despite its importance in health and nutrition, the available research for determining requirements for water or fluid intake is limited compared to most other nutrients. Realistically, it would be quite difficult to provide a population-based recommendation due to the variances in metabolism and environmental conditions, but also body size, gender and physical activity. For this reason, the commonly accepted recommendation of eight, 8-ounce glasses of water a day is what I recommend to most of my clients, and I remind them that they will also take in water from fruits, vegetables and other beverages (among other things they consume).

Curious about what else might affect your #watergoals? My friend and fellow RD Amanda Lemein’s got you covered with this article featured in Women’s Health!

For most, meeting the 64-ounce recommendation is a good place to start. I have found the simplest way to drink more water begins with having something you like to drink out of that ALSO fits the needs of your day. Here are five water bottles I love to fit a variety of needs and will definitely get you drinking more water:

If a straw will help you sip…

… this Ello tumbler is my go-to recommendation. Over time, I realized that if I had a straw I was more likely to sip consistently throughout the day, which would immediately get me closer to my water goals. I found this glass tumbler and bought these glass straws as well because I wanted something I could also use for smoothies that would be easy to clean. If you are on the go and need one option for the whole day, I think this is your best bet. I also love that this one has a wide mouth opening, which helps with cleaning AND makes it easy to fill anywhere.

If you are traveling…

…Hydaway’s collapsible water bottle is my favorite option. It can be flattened while empty meaning it takes up no additional space when not in use and easily expands when you want to fill! It’s small enough to fit in a carry on or backpack, but I also keep it in my purse once we get to our destination so that I ALWAYS have something to drink out of when we’re on the go. Dehydration is a real possibility when traveling, so keeping water accessible is extremely important.

If you need something that can go anywhere…

… the original Swell bottle is my go to. This is what I take when I’m out and about all day because I don’t have to worry about it getting thrown around in my bag or knocked around at the gym. Plus, there’s no surface condensation (sweating) from these vacuum-sealed, stainless steel bottles. It’ll keep your water cold for up to 24 hours, which is especially important as the temps start to heat up!

If you want the simplest solution…

… choose something like this 32-ounce Bubba water bottle that you only need to fill twice in the day to get to the recommended 64 ounces in a day. On days that I’m at home, I fill this one first thing in the morning and again around lunch time without once thinking, have I had enough to drink today? Taking the thought out of something is one of the best ways to establish a healthy habit for the long term, which is why I love this approach when it works for people. As an added bonus, the silicone straw is dishwasher safe.

If you go from hot to cold…

… the Yeti tumbler is a great option. I have actually told people that my Yeti kept my tea* too hot (ha!) because I was used to other travel mugs that aren’t as well insulated. As great as it is for a hot morning beverage, it can just as easily keep things cool. Again, it’s about finding a singular solution that fits in your day, so if you’re a hot cup of coffee/tea person in the morning, but don’t want to cart around an additional container, this just may be the one for you.

*Don’t forget that unsweetened tea (hot or cold!) and sparkling water are also great optiond for hydration if you tire of water throughout the day.

Need something to spice up your water? Try include True Citrus packets or fresh fruit and mint.

Make it a habit! Attach filling up your water bottle or drinking water to other points in your day (waking up, drinking a cup of coffee, having breakfast or lunch, taking a break in the afternoon, immediately following a workout– whatever works for you!). It is often easier to adopt a new behavior when it is tied to something you are already accustomed to doing!

**Disclaimer: This post contains affiliate links, meaning, at no cost to you, I will earn a small commission if you click through and make a purchase.