If you are neurodivergent, you may struggle with getting hydrated. Autistic people often have problems with drinking plain water, while people with ADHD can forget to drink enough. Whether you need tips to make drinking water more sensory-friendly, reminders to keep hydration on your radar, or creative alternatives to traditional water, this blog post is here to help. You’ll find here practical strategies designed with neurodivergent needs in mind, from flavor hacks to clever routines. Ready to make staying hydrated easier? Let’s dive in!
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If you are autistic and can’t drink water:
When you are autistic, drinking plain water can be an unpleasant sensation. Whether it’s the taste or the texture, staying hydrated can be a genuine challenge. But you’re not alone, and there are plenty of creative strategies to make hydration easier.
- Try adding a flavor: juice, lemon, cucumber, mint leaves, a zero-calorie water enhancer like Mio drops, or even flavoring drops with electrolytes.
- A herbal tea is also a good option for hydration. If you don’t like it hot, you can let it cool overnight in the fridge.
- Try sparkling water for a different texture.
- Try a different temperature of your drink. Make it hot or cold.
- Add ice to your drink.
- Use a bottle with a pop-top lid for a different sensory experience
- Try drinking out of a straw
- Use trace mineral drops to see if they make you want to drink more.
- Try eating your water instead. Eat grapes, watermelon, cucumber, tomatoes, or strawberries.
If you have ADHD and forget to drink water:
If you have ADHD, staying hydrated can feel like an impossible task. Between hyperfocus, endless to-do lists, and constantly chasing dopamine, remembering to drink water often falls to the bottom of the priority pile. But dehydration can make ADHD symptoms worse and make you foggy, tired, and more distracted. If you can’t drink enough water, try these tips and see if you can turn staying hydrated from a chore into a doable (and maybe even fun) part of your day.
- Get a water bottle with a time marker and put it somewhere readily available and within your line of sight.
- Set an alarm on your phone to remind you to drink water.
- Use the Plant Nanny app that will remind you to drink (when you don’t, the cute flowers in the app will wilt!)
- Drink a bottle of water every time you pee.
- Keep a bottle of water by your bedside and drink it first thing in the morning.
- Add red pepper flakes and lemon to your water to make it spicy so you will drink more.
- Find something that you already do multiple times a day and attach drinking water to this habit.
- Buy a nice bottle that you are excited to use.
- When you drink, make it a habit to chug the water for a set amount of seconds every time.
- Eat spicy, salty, or dry food to increase your thirst.
- Subscribe to r/hydrohomies on Reddit for some positive reinforcement.
Staying hydrated as a neurodivergent person doesn’t have to be overwhelming or unpleasant. With the right strategies and tools, you can make hydration work for you, whether that means finding sensory-friendly drink options, setting reminders, or turning it into a fun challenge. Remember, small changes can make a big difference in how you feel. Experiment with these tips, find what works best for you, and give yourself grace on the days you fall short. Hydration is a journey, not a race—so take it one sip at a time!
