How can I drink more water every day?
Make Water Easy to Access
The biggest barrier to drinking water is often inconvenience. If water isn't within arm's reach, you're less likely to drink it. Keep a filled water bottle on your desk, in your bag, or in the car.
Consider buying a reusable bottle you like—it can make drinking water more enjoyable. Having water visible acts as a visual cue to take a sip.
Set Reminders and Build Triggers
Habit stacking works well for hydration. Attach drinking water to existing routines: have a glass when you wake up, before each meal, and when you take a break.
You can also set phone reminders every hour or use apps that track your intake. Some bottles have time markings to help you pace yourself throughout the day.
- Drink a glass when you wake up.
- Have water with every meal.
- Set hourly reminders on your phone.
- Use a marked water bottle.
- Drink a glass before every coffee or snack.
Make It More Appealing
If you dislike the taste of plain water, add flavor. Infuse with lemon, cucumber, mint, or berries. You can also drink sparkling water or unsweetened herbal tea.
Remember that other beverages like coffee, tea, and milk also contribute to hydration, though water is the best choice. The general recommendation is about 8 cups (2 liters) per day, but needs vary by activity, climate, and individual factors.
Common mistakes
- Waiting until you're thirsty to drink—thirst is a late sign of dehydration, so sip regularly.
- Drinking large amounts all at once instead of spreading it throughout the day.
- Relying on sugary drinks or juices to hydrate, which add extra calories and sugar.
