How Can I Make Myself Drink More Fluids? 15 Practical Habits

December 17, 2025 •

5 min read

Did you know that even mild dehydration can impair memory, mood, and concentration? If you're wondering how can I make myself drink more fluids, the answer lies in building consistent habits and making simple, accessible changes to your daily routine.

Quick Summary

Boost your hydration effortlessly with proven strategies like carrying a reusable bottle, setting reminder alarms, and flavoring your water naturally. Discover how to incorporate water-rich foods into your diet and link drinking water to existing daily routines for lasting success.

Key Points

Visual Reminders: Keep a reusable water bottle or a glass of water consistently in your line of sight to serve as a passive reminder.
Strategic Habit-Linking: Anchor drinking water to existing daily routines, such as having a glass after brushing your teeth or before each meal.
Flavored Infusions: If plain water is unappealing, naturally flavor it with fruits, vegetables, or herbs to make it more exciting.
App-Based Tracking: Use smartphone alarms or dedicated hydration apps to set scheduled reminders and track your daily fluid intake goals.
Water-Rich Foods: Incorporate foods with high water content, like watermelon, cucumbers, and celery, to supplement your fluid intake.
Start and End Hydrated: Drink a glass of water when you wake up and before going to bed to bookend your day with hydration.
Alternative Beverages: Swap high-sugar drinks for sparkling water or herbal tea to enjoy flavorful fluids without excess calories or additives.

The Importance of Consistent Hydration

Water is the foundation of a healthy body, comprising 50% to 70% of your body weight and playing a vital role in countless physiological processes. Proper hydration helps regulate body temperature, lubricates and cushions joints, protects sensitive tissues, and flushes out waste. Consistent fluid intake supports cognitive function, improves skin health, and aids in proper digestion. Mild dehydration, often indicated by a feeling of thirst, can quickly lead to fatigue, unclear thinking, and irritability. Fortunately, by incorporating small, consistent changes, you can transform your hydration habits and reap the extensive benefits. It's about making hydration a seamless part of your daily life, not a chore.

Make It a Visual and Accessible Priority

One of the simplest ways to drink more is to ensure water is always within sight and easy to reach. This constant visual cue serves as a powerful reminder to sip throughout the day.

Invest in a Reusable Water Bottle You Love

Purchase a water bottle that you find aesthetically pleasing and practical for your lifestyle. Whether it’s a smart bottle that tracks your intake, one with motivational markers, or a simple, insulated flask, having it with you everywhere is key. Carry it to work, on errands, and keep it by your side at home. This eliminates the 'out of sight, out of mind' problem.

Strategically Place Water Stations

In addition to carrying a bottle, place glasses or pitchers of water in key areas of your home or office. A full carafe on your desk, a glass on your bedside table, and another on the kitchen counter will create constant, passive reminders to drink.

Use Technology and Routines to Your Advantage

Building new habits can be challenging, but leveraging existing routines and modern tools can make it a breeze.

Set Reminders or Use a Hydration App

If you're often too busy or forgetful, use your phone to help. Set simple alarms to go off every hour or two, prompting you to take a few gulps of water. Alternatively, download a hydration app that can track your intake and send regular alerts.

Anchor Your Hydration to Existing Habits

Tie drinking water to daily rituals you already perform without thinking. Drink a full glass of water every time you:

Finish a coffee or other caffeinated beverage.
Use the bathroom.
Start or finish a meal.
Sit down at your desk.

Make Water More Appealing with Flavor and Fun

If the taste of plain water doesn't excite you, you don't have to force it. Adding flavor can make hydration a delicious treat.

Create Natural Infusions

Enhance your water with natural ingredients for a refreshing twist. Fill a pitcher with water and let it infuse overnight in the fridge with combinations like:

Lemon and cucumber slices.
Strawberries and mint.
Raspberries and basil.
Orange slices and ginger.

Explore Sparkling Water Options

For those who miss the fizz of soda, switch to sparkling water. Carbonated water is just as hydrating as still water, calorie-free, and widely available. Just be sure to choose brands without added sugars or artificial sweeteners.

Try the 'Pink Salt Trick' or Add Electrolytes

Inspired by viral trends, adding a pinch of pink Himalayan salt and a squeeze of lemon to your water can aid in mineral balance and add a satisfying flavor. For those engaged in intense exercise or in hot weather, adding electrolyte powder can replenish what's lost through sweat.

Eat Your Water

Approximately 20% of your daily fluid intake comes from the foods you eat, especially fruits and vegetables. Consciously adding water-rich foods to your diet is a simple way to boost your hydration.

Incorporate Water-Rich Foods

Snack on or add more of these foods to your meals to increase your fluid intake:

Fruits: Watermelon, strawberries, cantaloupe, and peaches.
Vegetables: Cucumber, celery, lettuce, and zucchini.
Soups and broths: Many soups are primarily water-based and contribute significantly to your fluid balance.

Compare Hydration Methods

To help you decide which approach is right for you, consider this comparison of different popular hydration methods:


Method	Cost	Added Sugar	Effort	Best For	Flavor	Potential Drawbacks
Plain Water	Very Low	None	Minimal	All day hydration, cheapest option	Neutral	Can be boring for some palates
Natural Infusions	Low	None	Moderate (prep time)	Variety, healthier alternative to sugary drinks	Subtle, natural fruit/herb taste	Requires fresh ingredients, prep time
Sparkling Water	Moderate	None (check label)	Low	Replacing soda, satisfying fizz	Can be flavored or unflavored	Can be more expensive than tap water
Flavored Water Drops/Mixes	Moderate	Varies (check label)	Very Low	Quick, on-the-go flavor	Strong, sometimes artificial	Often contain artificial sweeteners/flavors
Electrolyte Powder	High	Varies (check label)	Low	Post-workout, illness recovery	Can be sweet, salty, or flavored	Can be costly, high in sugar if not careful

Conclusion

Making yourself drink more fluids doesn't require a complete lifestyle overhaul; it just takes a few deliberate changes. The key is to start small and find what works for you, whether that's investing in a fun new water bottle, setting regular reminders, or simply flavoring your water naturally. By building these consistent habits, you’ll not only meet your hydration goals but also experience noticeable improvements in your energy, mood, and overall health. Remember, staying hydrated is a powerful, low-effort investment in your well-being. For further guidance on healthy drinking choices, consult resources like the CDC's recommendations on water and healthier drinks.

Additional Practical Tips

Challenge a Friend

Start a friendly competition with a friend or family member to see who can meet their daily hydration goals most often. A little accountability can go a long way in motivating you.

Use an App with a Visual Tracker

Some apps allow you to visually track your intake, such as by watching a virtual cup fill up throughout the day. This gamification can be highly motivating.

Pair with Exercise

Make a habit of drinking water before, during, and after exercise. Since your body loses fluids through sweat, this is a naturally high-priority time for hydration, and you'll often feel more thirsty anyway. Aim for an extra liter for every hour of activity.

Consider the Temperature

Many people find ice-cold water more refreshing and appealing, especially on a hot day. Conversely, a warm herbal tea might be a more inviting option in the evening. Adjusting the temperature can make a big difference.

Get Creative with Ice Cubes

For an extra touch of fun, make ice cubes with frozen berries, mint leaves, or even juice. As they melt, they'll subtly flavor your water and add a little excitement.

Alternate Your Drinks

If you enjoy sugary or caffeinated drinks, use the one-to-one rule: drink a full glass of water for every soda, juice, or alcoholic beverage you consume. This helps balance fluid intake while gradually reducing your reliance on less-healthy options.

Monitor Your Progress with Urine Color

One of the most reliable indicators of your hydration status is the color of your urine. Aim for a pale, straw-like yellow color. Darker urine suggests you need to increase your fluid intake, while clear urine indicates you are well-hydrated.

Pale or clear: Good hydration
Yellow: Mild dehydration
Dark yellow or amber: Significant dehydration

This simple, visual check provides immediate feedback, allowing you to adjust your fluid intake as needed throughout the day, especially when you are active or in warmer weather.

Frequently Asked Questions

Keep a reusable water bottle on your desk at all times and set hourly alarms on your phone or computer to remind you to take a few sips. You can also link drinking to other habits, like having a full glass of water after each meeting or before using the bathroom.

Add flavor naturally by infusing your water with fruits like lemons, limes, or berries, or with vegetables like cucumber. You can also use fresh herbs such as mint or basil. Sparkling water is another great option for a change of texture.

Yes, many foods and drinks contribute to your daily fluid intake. Milk, herbal tea, coffee (in moderation), and water-rich foods like fruits and vegetables are all sources of fluid. Water is still the best, calorie-free option, but these alternatives can help.

Initially, increasing your water intake may lead to more frequent urination as your body adjusts. However, as your bladder retrains itself to hold larger volumes, this will normalize. Focusing on sipping consistently throughout the day, rather than chugging large amounts at once, can help.

A simple way is to use a marked water bottle. You can mark lines for different times of the day, or use a low-tech method like placing rubber bands on your bottle. Move one band to the top each time you finish and refill.

Yes, a condition called hyponatremia can occur when someone drinks excessive amounts of water, diluting the sodium in their blood. This is rare for most people but can be a risk for endurance athletes or individuals with certain medical conditions. For most, staying hydrated without over-consuming is the priority.

Your body provides several indicators. Common signs of mild dehydration include feeling thirsty, dark-colored urine, headaches, and dry mouth. If you notice these symptoms, it's a clear signal to increase your fluid intake.

You can make it a game or a friendly competition. Use special or creative bottles and sippers that appeal to kids. Try making fun ice cubes with fruit or create a weekly challenge with a small reward for meeting goals.

The 'pink salt trick' involves adding a pinch of pink Himalayan salt and a squeeze of lemon to your water, often first thing in the morning. Proponents claim it helps with hydration and mineral balance, though it should be used in moderation.