Have you ever gone through an entire day and realized you barely drank any water? I have. I might even be patched, but I will still relegate drinking water to the back seat of my mind until I am ‘less busy’. That’s a very unhealthy way to live life.

Water is cheap and readily available in most places, so it counts as one of the easiest and cheapest ways of attaining better health. The problem usually lies in actually remembering to drink water. When we are swamped with a flurry of activities throughout the day, it’s easy to forget something as essential as drinking water.

Why Hydration Matters

Hydration represents one of the most vital yet frequently neglected components of wellness. Your body consists of approximately 60% water, and every body system needs proper hydration for optimum efficiency. If you want to live a healthier lifestyle, then you must start by drinking enough water.

Water plays essential roles throughout the body. It facilitates body temperature regulation, aids digestion, enhances physical and mental performance, promotes healthy skin, lubricates joints, aids in detoxification, facilitates nutrient transport, and more.

Once your hydration levels fall below normal, the performance of all the systems in your body declines, and then exhaustion and mental confusion set in. Cognitive performance decreases with even mild dehydration. Losing as little as 1-3% of body water results in energy level decline, headache, and loss of concentration. This is a dreaded state, especially when productivity is required. When this starts to happen, the first thing that typically comes to mind is to get an energy drink or another cup of coffee, when all you needed all along was water.

How Much Water Should You Drink?

You might have heard that the required daily intake of water is 8 cups per day, but that’s not entirely true. Eight cups of water is a good starting point, and if you’re drinking eight cups of water every day, then you are doing well. However, the daily required intake depends on several factors, including sex, age, weight, pregnancy status, physical activity levels, whether you are sick or not, and where you live.

If you live in a temperate region, exercise a lot, have a physically demanding job, are pregnant or breastfeeding, then you will need more water. Men need more water than women because they have more muscles, sweat more, and the influence of testosterone causes higher metabolism and physical activity. Fever, vomiting, and diarrhea cause fluid loss that needs to be replenished.

The National Academies of Sciences, Engineering, and Medicine recommend that men drink a total of 15.5 cups or 125 ounces of water per day, while women require 11.5 cups or 91 ounces from all liquids and water-containing foods. Daily fluid requirements receive support from fruits and vegetables, which provide 20% of total hydration needs.

How to Remember to Drink Water

If you forget to drink water, then you need methods to help you remember that actually work. These 10 methods have helped me transition from not drinking water till 3 pm when I start to feel dizzy from dehydration, to staying hydrated all day long. I am sure they will help you too!

1.      Carry a water bottle with you everywhere

When you want to start a new habit, the key is to make it as easy as possible. If you have access to water all day long, then it would be easier for you to remember to take a sip. Buy several beautiful water bottles that you would love to take with you everywhere. Keep one on your nightstand, one in your gym bag, one in your work bag or school bag, and one in your car. Make sure that it is literally everywhere you go, so you remember to take a sip anytime you see it.

2.      Set reminders on your phone

Set reminders throughout the day so you can remember to drink water. You can use an app to track your water intake, but personally, setting reminders on my phone is enough for me.

Even while you work, study, or attend meetings, you can take a brief pause for a sip of water as soon as your timer goes off. With reminders throughout the day, and your water bottle in hand, it makes it easier to stay hydrated all day long.

3.      Combine it with an already existing habit

Habit stacking helps you easily integrate the habit of drinking water regularly into your existing daily routines. Each of us has daily routines that have become a part of who we are. If you want to change your identity to someone who hydrates well, then incorporate it into the habits you already have. For instance, you can set a reminder to drink water as soon as you wake up, effectively tying hydration to your sleep habits.

You can also pair drinking water with other routines you already perform automatically, such as brushing your teeth, preparing your morning coffee, or sitting down to work. For example, take a full glass of water after brushing your teeth, sip water while waiting for your kettle to boil, or drink a few mouthfuls before opening your laptop. Over time, your brain begins to associate these everyday actions with hydration, making it feel natural rather than forced.

When water becomes part of what you already do, you no longer have to rely on motivation or memory. Instead of thinking, “I need to remember to drink water,” it becomes, “This is just what I do after this activity.”

4.      Add flavor to your water

Water tastes just fine to me, but adding a little lemon to it makes it so much better. I love the slightly sour taste. You might prefer cucumber, berries, or sparkling water. This transforms water from something you have to drink to something you want to drink.

5.      Eat foods rich in water

Hydration doesn’t come from only water. There are some water-containing foods that are good sources of hydration. Of course, they are no substitutes for water, but contribute significantly to your daily water intake, and are, in most cases, more delicious than water. Water-rich foods include watermelon, cucumbers, lettuce, oranges, etc. Broths and soups are also good sources of water.

6.      Start your day with water

Starting your day with water is another habit that can make a significant difference. You wake up dehydrated because you haven’t drunk any water since before bed, so drinking water will provide your organs with much-needed hydration.  

When you wake up and choose hydration, it sets the tone for the entire day. It becomes easier to choose to drink water throughout the day. This small practice becomes a habit, and over time, you find yourself automatically taking a glass of water as soon as you wake up, without even thinking about it.

Conclusion

Forgetting to drink water is not a character flaw; it is a habit problem. It’s easy to forget something as fundamental as drinking water when your schedule is packed with constant activities and distractions.

If you want to remember to drink water all day, then this 6 practical methods is a great place to start. Start today and you’ll thank yourself later!