You remember water most easily when you do not rely on memory: tie drinking to things you already do, keep water in sight and set a few sensible reminders. Here are 10 tips, starting with the simplest.
10 tips that work
- A glass when you wake up. Put it by your bed or in the kitchen the evening before — the first sip of the day becomes a fixed anchor.
- Tie drinking to routines. A glass with every meal, another after brushing your teeth, another when you get home.
- Keep a bottle in sight. Water within view is a reminder in itself — on your desk, on the counter, in the car.
- Small goals beat big ones. “One glass before noon” is easier than “3 litres a day”.
- Use phone reminders — in moderation. A few notifications at times you usually take a break work better than an hourly alarm you soon stop noticing.
- Log the water you drink. Visible progress motivates and shows when in the day you tend to forget.
- Make it pleasant. A slice of lemon, cucumber, mint or water at a pleasant temperature can make drinking easier.
- Count water from food. Soup, fruit and vegetables count too — you do not have to drink everything.
- Plan for work and exercise. A bottle in your gym bag, filled before you leave; a jug on your desk.
- Review weekly. See when you forget most often and adjust your anchors. A missed day is not a failure.
Common mistakes
- all-or-nothing thinking — one weaker day does not erase a habit,
- too many notifications that you soon start to ignore,
- catching up on the whole amount in the evening, which can disturb sleep,
- an unrealistic goal that discourages you on day one,
- relying on willpower alone instead of cues in your environment.
Practical routines for every day
At work
- a glass or jug on your desk,
- a sip at every break or task change,
- water with every coffee or tea.
During exercise
- a bottle in your gym bag,
- a few sips between sets or during a run when you feel thirsty — details in How Much Water Should You Drink During Exercise?.
On the go
- a small bottle in your backpack,
- refill it whenever you can,
- a reminder before you leave the house.
How long does a habit take to form
In one study of habit formation, participants needed on average about 66 days for a behaviour to become automatic, with a wide range (18 to 254 days). The authors also noted that missing a single opportunity did not materially affect the process. Consistency matters, not perfection.
Example: an app for reminders and logging
One tool you can use is an app such as WODA: it reminds you to take a sip break (local iOS notifications), lets you log the water you drink quickly and shows your daily progress. More important than any specific app is choosing a tool you will actually use — see How to Choose a Water Reminder App for iPhone.
How much to drink during the day: How Much Water Should You Drink Per Day?.
Frequently asked questions
How many reminders a day is a good start?
For many people 3–6 reminders spread across natural break times work well. If you start ignoring them, reduce the number or change the times.
Do I need to drink a whole glass at once?
No. Small sips spread through the day count towards your daily fluids too.
What if I forget about water for a whole day?
No harm done — get back to your routine the next day. Habit research indicates that a single slip does not destroy your progress.
Sources
- Lally P. et al. — How are habits formed: modelling habit formation in the real world (Eur J Soc Psychol 2010;40:998–1009)
- EFSA — Scientific Opinion on Dietary Reference Values for water (EFSA Journal 2010;8(3):1459)
- NHS — Water, drinks and hydration
This article is for information only and does not replace advice from a doctor or dietitian. If you are unsure or have worrying symptoms, contact a doctor.