Don’t get thirsty? Don’t like water…or forget to drink it? Sick of having to visit the bathroom constantly when you do try to hydrate? You are not alone if you answered yes to any of those questions, but you are at risk. The natural thirst instinct diminishes with time and this can make it harder to remember to drink water. The good news is that it can be reawakened if it has been muted by chronic dehydration or habitual consumption of non-water beverages, and fixing it is easier than you may think.

Many people, especially older adults, offer a valid concern in response to my efforts at encouraging adequate hydration – the inconvenience of needing to urinate more frequently when trying to drink more water. I understand. It is indeed inconvenient to have to urinate when you simply cannot conveniently do so; for example, when you have to be in the car for a long time, if you have to sit through a long meeting, or if you have mobility issues that make it difficult to get up and about.

Most of us get it, we understand and value the importance of adequate hydration. So what can be done? How do we fix this constant “gotta go” problem? It involves making a new habit. Make regular, periodic water intake a new habit. Instead of drinking a big glass of water when you remember to do it, take a sip or two of water every hour or so. This way, the cells of your body will gradually rehydrate and you will not have to visit the bathroom as often as you fear. I know, that big glass of water sure is quicker and easier for you! Your body, however, does best with gradual changes and it will let you know it. It will inadvertently make it inconvenient for you if you force it to manage all that water at once.

Often, when we are dehydrated and drink a big glass of water we end up having to visit the bathroom soon after. It seems so strange, doesn’t it?  One would think the body would soak that water right up if it’s so dry, right? It does seem strange, but your body is very good at self-regulating and it is simply trying to maintain its fluid balance, which — if you don’t drink enough water — is low. I often tell people that our bodies are smarter than we are, and we just need to get better at listening to them and heeding the signals. Your body is constantly working towards a state of balance and homeostasis. If you drink a lot of water all at once, your body (specifically in this case, your pituitary gland), will produce less antidiuretic hormone (ADH). This hormone tells your kidneys how much water to conserve. It will result in faster secretion of water by the kidneys. So, when you produce less ADH, which helps you hold on to water, that glass of water seems to go right through you!

Drinking a big glass of water is an effective means of rehydrating, but putting a lot of water in to an already dehydrated system can result in more frequent trips to the bathroom until your body adapts to an adequately hydrated state, and although rare, drinking too much water can put you at risk for electrolyte imbalance. It sure is inconvenient to have to urinate so frequently until your body gets used to the deluge of water being presented to it, isn’t it? And who wants to risk electrolyte imbalance? Be kind and gentle to your body, and do it the safe way — take a few sips every hour, instead.

Once your body is adequately hydrated and your natural thirst instinct has returned, your body will actually remind you to drink water. It will give you a little thirst alert. Like an alert from your phone. Just think of this as your internal alert system. Picture a banner, or a badge, and add a sound if you want. But notice it, drink a couple of sips, and go back to what you were doing.

Voilà! A new habit has been formed. Congratulations, and keep up the good work with your self-care!

Source: this article.