How to Build the Habit of Drinking More Water Throughout the Day for Better Health
Jesse Krim
Founder & CEO
Staying hydrated is one of the most effortless yet profoundly powerful habits you can cultivate for better health, sharper focus, and sustained vitality. And yet, many of us struggle to drink enough water on a daily basis. Maybe you're buried in back-to-back meetings. Constantly on the move. Or you simply forget as you power through your schedule. Whatever the reason, mastering the art of hydration can transform your energy, mood, and long-term wellness.
In this guide, we’ll unpack the science behind hydration, walk you through practical techniques, and share actionable strategies to turn drinking water into a lasting, life-enhancing ritual—without feeling like a chore. Let’s dive in.
Why Drinking Water Matters: The Science of Hydration
Water is the unsung hero behind nearly every biological process in your body. It's the fuel behind mental clarity, smooth digestion, optimal energy, and even glowing skin.
Here’s what happens when you’re properly hydrated:
- Sharper thinking and better focus – Even slight dehydration can impair memory, attention, and decision-making.
- Sustained physical energy – Muscles are 75% water, and dehydration fast-tracks exhaustion and hampers performance.
- Improved digestion and nutrient absorption – Water is key to breaking down food and transporting nutrients efficiently.
- Better appetite control – Hunger and thirst often get mixed up; drinking water can reduce unnecessary snacking.
- Radiant skin and detox support – Hydration aids in eliminating toxins and supports healthy skin elasticity.
Experts typically recommend drinking 2–3 liters (8–12 cups) of water daily, though your ideal intake can vary with body size, activity levels, and local climate.
The challenge? In the rush of modern life, drinking enough water often takes a backseat. So how do you make hydration a seamless part of your day?
Step-by-Step: How to Build the Habit of Drinking More Water
Just like any meaningful change, building a hydration habit is all about consistency and smart cues. Here’s how to hardwire drinking water into your everyday flow.
1. Begin Your Day with a Glass
Start strong. Make water the first thing your body receives in the morning—before your coffee, your scroll, or even breakfast.
- Keep a full glass of water on your bedside table or bathroom sink.
- Gulp 8–12 oz. of water within 15 minutes of waking to rehydrate after nightly rest and kickstart your metabolism.
This small shift creates momentum for healthier decisions all day long.
2. Add Water to Existing Habits (a.k.a. Habit Stacking)
One of the most effective ways to make a new habit stick is to pair it with something you already do automatically.
- Drink water after brushing your teeth.
- Take a few sips before or after every meal.
- Keep a bottle close during work sessions or Zoom meetings.
Each time you stack hydration to an existing routine, you're reinforcing the behavior loop in your brain—and making it effortless over time.
3. Create Visible Reminders
If water isn’t easy to see, it’s easy to forget.
- Place a refillable water bottle where you work, relax, or commute.
- Use reminder apps like WaterLlama, Plant Nanny, or MyWater to pop up cheerful prompts or track your intake.
- Stick a note on your laptop or bathroom mirror with a simple: “Hydrate.”
Making hydration visible is half the battle.
4. Fall in Love with Your Bottle
Yes, the water bottle itself matters. The right bottle isn’t just functional—it’s motivational.
Choose one that’s:
- Lightweight and portable
- Easy to sip from (look for a built-in straw or one-handed lid)
- Labeled with volume markers to track intake
- Made from durable, safe materials like BPA-free stainless steel or glass
- Stylish enough to make you want it nearby
You're far more likely to drink from a bottle you actually enjoy reaching for.
5. Set Smart, Personal Hydration Goals
Having a clear target gives your habit drive and direction.
- A popular rule of thumb: Drink half your body weight in ounces per day (e.g., 160 lbs = 80 oz water/day).
- Divide the goal into manageable blocks: 20 oz before breakfast, another by lunch, and so on.
- Consider a hydration journal or a smart water bottle that logs your progress automatically.
Tracking builds momentum—and small wins lead to big results.
6. Add Natural Flavor (Without the Sugar Trap)
If water feels too bland or repetitive, elevate it with a touch of real flavor.
Try infusing your water with:
- Citrus slices (lemon, lime, orange)
- Crisp cucumber or fresh mint
- Ginger, basil, or rosemary sprigs
- Berries, melon, or apple slices
Mix and match ingredients to create variations that make hydration more refreshing, more exciting, and way more fun.
7. Turn Hydration Into a Group Habit
Success loves company, and shared goals amplify accountability.
- Start a #HydrationChallenge with friends or coworkers—who hit their goal first?
- Check in with your mentor or coach about your daily water intake.
- Encourage refill breaks during team huddles—it’s healthy leadership in action.
When hydration becomes part of your personal or professional culture, it sticks.
8. Make Water a Constant Companion
One simple mindset shift can change everything: Treat your water bottle the way you treat your phone. Take it everywhere.
- Make a no-exceptions rule: “I don’t leave the house without my water.”
- Stash extra bottles in your gym bag, car, and desk drawer.
- Going remote or commuting? Have a bottle ready—everywhere you go.
Proximity fuels consistency.
Troubleshooting: When You Keep Forgetting
Life happens. Habits falter. That doesn’t mean you’ve failed—it means you’re human. Here's how to bounce back fast:
- Skipped a day? Don't sweat it. Refocus on your next opportunity—say, during your afternoon walk.
- Use a buddy system. Have a friend check in midday with a simple "Water check?"
- Test and tweak your methods. Some thrive on sipping steadily; others prefer gulp intervals. Find your rhythm.
Perfection isn’t the goal—consistency is. Imperfect action still moves you forward.
Build a Healthier, More Energized You—One Sip at a Time
Hydrating more consistently isn’t just about drinking water—it’s about showing up for yourself with mindful, energizing rituals that support your health, focus, and stamina.
These small, repeatable shifts can unlock major transformations. Before you know it, drinking water won’t feel like a task—it’ll be second nature: smooth, habitual, and empowering.
Ready to turn powerhouse habits like this into a sustainable lifestyle—and build them with guidance from mentors who’ve walked the path?
Download the Get Mentors app today and connect with leading wellness, health, and productivity coaches who will help you design lasting daily routines that align with your goals. Learn more about Get Mentors →
