This is general information, not medical advice. Some people are advised to limit how much they drink because of heart, kidney or other conditions, so check with a doctor before increasing your fluid intake if that could apply to you. For most healthy people, the aim is simply to drink regularly, not to hit a particular number.
Start with why you forget
Most people do not skip water on purpose. They get busy, the bottle is out of sight, or plain water does not sound appealing. Good habits usually work by removing these small obstacles rather than relying on willpower.
Make water easy to reach
- Keep a bottle or cup in sight. A visible container is a reminder in itself. Put one at your desk, by the sofa and in your bag.
- Fill it at set times. Some people fill a bottle in the morning and aim to finish it by afternoon, then refill. If you do this, the size of the bottle is up to you, and the aim is a comfortable routine, not a record.
- Use a pitcher. A jug in the fridge makes cold water the easiest thing to grab.
- Choose a bottle you like. If it is comfortable to carry and easy to clean, you will use it more.
Attach water to things you already do
Linking a new habit to an existing one is a well-known approach. It is described in our guide to habit stacking, and it fits drinking perfectly:
- A glass after you wake up, as part of your morning routine
- A few sips each time you check your phone or finish an email
- A glass with each meal and snack
- A drink after brushing your teeth
- Water when you arrive home or after a walk
Small, repeated sips often suit people better than large drinks that feel like a task. The general ideas behind habit formation also suggest starting very small, such as one extra glass a day, and building from there.
Flavor ideas without lots of sugar
If plain water bores you, mild flavor can help:
- Slices of lemon, lime, orange or cucumber
- Berries, either fresh or frozen, which also keep the water cold
- Fresh mint, basil or a slice of ginger
- Sparkling water, plain or with a splash of juice
- Cooled herbal tea or lightly brewed tea served over ice
- Warm water with a slice of lemon in colder months
Unsweetened options keep added sugar low, which is useful because added sugar can build up quickly in flavored drinks. If you use bottled flavorings or powders, read the nutrition facts label so you know what is in them. Some contain sweeteners, caffeine or other additives you may want to avoid.
Temperature and texture matter
Some people like water ice-cold, while others prefer room temperature or warm. Experiment to see what you will actually drink. A straw, a bottle with a measured scale or a wide-mouth cup can also change how much you sip.
Use reminders, but keep them gentle
- Phone alarms or an app can prompt you, though avoid anything that adds stress. If you have already taken steps on notification settings, add a single reminder rather than many.
- A simple tally on a sticky note or in a notebook might work for a week. Habit tracking works best when it stays light, so you can stop once drinking feels automatic.
- Bottles with time markings are optional. Ignore them if they feel like pressure.
Count the other sources
Food and other drinks contribute too. Fruit, vegetables and soups add water, and tea, coffee and milk also help, as explained in the article on hydrating foods. If you eat juicy produce and have a cup of tea with breakfast, you may be closer to your needs than you think.
Adjust for your day
- At work: Keep water at your desk, and sip when you stand or stretch. Workplace habits are easier to maintain when your setup supports them.
- When traveling: Carry a refillable bottle. Planes and long trips can be dry, so travel wellness often includes drinking regularly.
- When exercising: See hydration during exercise for fluid ideas around activity.
- In hot weather: You may need more, and hot weather safety is worth reading.
- If bathroom access is limited: Some people limit drinking for that reason. Planning breaks is usually better than avoiding fluids.
Do not overdo it
There is no benefit to forcing large amounts quickly. Drinking an excessive volume in a short time can be harmful. Spread fluids across the day, and drink to thirst. If you notice constant thirst, much more or less urination than usual, or other changes, speak with a doctor.
A one-week experiment
If you want a gentle plan, pick one or two ideas from this article and try them for a week. For example, put a bottle at your desk and drink a glass with lunch. See how it fits. If it works, add another. If it does not, change it. The best routine is the one you can keep up without fuss, and a modest, steady habit tends to do more than a big burst of effort. You can also get ideas about the bigger picture in our drinking water overview.