Why Do I Struggle with Drinking Water and How to Fix It?

October 19, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), many Americans don’t drink enough water daily, with plain water consumption often falling short of recommendations. If you often find yourself thinking, “Why do I struggle with drinking water?” you are not alone, as various physical, mental, and environmental factors can be at play.

Quick Summary

This article explores the common causes behind struggling to drink water, including psychological barriers, environmental factors, and medical conditions. It provides practical tips and actionable strategies to help increase daily water intake and achieve better hydration for overall health.

Key Points

Identify the Root Cause: The struggle may be due to a blunted thirst response, taste aversion, forgetfulness, or medical conditions, not just a lack of willpower.
Flavor is Your Friend: Enhance plain water with natural ingredients like fruits, vegetables, or herbs to make it more appealing and enjoyable.
Accessibility is Key: Keep a water bottle with you at all times and place glasses of water in visible, high-traffic areas of your home to create constant reminders.
Incorporate Water-Rich Foods: Supplement your beverage intake by eating more hydrating fruits and vegetables, which naturally contribute to your daily fluid needs.
Know When to Seek Help: If you consistently feel dehydrated despite increasing intake, or if you have difficulty swallowing, consult a healthcare provider to rule out underlying medical issues.
Track Your Progress: Use apps or simply mark a reusable bottle to monitor your daily water intake, which can increase accountability and motivation.

Common Reasons You Might Struggle with Drinking Water

Struggling to stay hydrated is a common issue, and the reasons can be more complex than simply 'forgetting'. Many underlying factors contribute to this challenge, from physical sensations to psychological associations. Recognizing the root cause is the first step toward building a healthier habit.

Psychological and Behavioral Barriers

Lack of a Strong Thirst Mechanism: The body's thirst signal can become less sensitive, especially with age, or if you are accustomed to ignoring it. Instead of prompting you to drink, a faulty thirst cue might make you feel hungry, lethargic, or mentally foggy, leading you to reach for a snack or coffee instead of water.
Taste Aversion: Plain water can seem boring or unappealing to some palates, especially for those accustomed to sugary, flavorful beverages. The taste of tap water can also vary significantly based on mineral content and treatment processes, making it unpleasant to some individuals.
Forgetfulness and Routine: In the midst of a busy day, it's easy for water intake to fall off the radar. Without a deliberate routine, drinking water often becomes an afterthought, only remembered when symptoms of dehydration, like a headache, set in.

Environmental and Lifestyle Influences

Inconvenience: Having to go out of your way for a glass of water can be a major deterrent. If a bottle isn't readily available at your desk, in your car, or in your gym bag, it's far less likely you'll reach for it.
Dietary Habits: A diet low in water-rich foods (fruits and vegetables) and high in processed foods can contribute to dehydration. The body gets a significant portion of its fluid from food, so a poor diet places a heavier burden on your beverage intake. Conversely, excessive intake of caffeinated or sugary beverages can also impact your hydration.

Medical and Physical Causes

Dysphagia (Difficulty Swallowing): Certain medical conditions can cause dysphagia, or difficulty swallowing, making it uncomfortable or risky to drink water. This can be a result of nervous system disorders, muscle conditions, or physical blockages and should be diagnosed by a healthcare provider.
Electrolyte Imbalance: Drinking large amounts of plain water without replenishing electrolytes (like sodium and potassium) can flush them out of your system, paradoxically leaving you feeling dehydrated. This is especially relevant after intense exercise or in hot weather, where significant sweating occurs.
Medications: Certain medications, particularly diuretics, can increase urination and lead to fluid loss, making it harder to stay hydrated.

Practical Strategies to Overcome the Struggle

Overcoming a struggle with water intake requires a combination of routine-building, flavor enhancement, and mindful tracking.

Lists of Hydration Hacks

Set reminders: Use a smartphone app or set alarms to remind you to drink water throughout the day, ensuring consistent intake.
Carry a reusable bottle: Keep a dedicated water bottle with you at all times. A visually appealing bottle can be a great motivator.
Infuse with flavor: Add slices of citrus (lemon, lime, orange), cucumber, berries, or mint to your water for a refreshing and appealing taste.
Eat your water: Incorporate water-rich fruits and vegetables like watermelon, strawberries, cucumbers, and lettuce into your diet.
Drink with meals: Make it a habit to drink a full glass of water before every meal and snack. This helps with both hydration and digestion.
Use sparkling water: If the fizz of soda is what you crave, switch to sparkling water or add a soda maker at home for a calorie-free, flavorful alternative.

How to Make Water More Appealing


Flavoring Method	Preparation	Best For	Considerations
Fruit Infusion	Slice fruits like lemon, lime, or berries and add to a pitcher or bottle. Let sit for at least 30 minutes.	Adding natural sweetness and vitamins; covering up unpleasant tap water taste.	Flavors intensify over time; replace fruit every 1-3 days.
Herbal Infusion	Muddle fresh mint, basil, or rosemary leaves and add to water.	A crisp, refreshing taste; subtle flavor enhancement.	Herbs can wilt quickly; best enjoyed fresh or within a day.
Frozen Fruit Cubes	Add berries or small fruit pieces to an ice tray, fill with water, and freeze.	A fun, aesthetically pleasing way to cool and flavor water.	Great for summer drinks or for encouraging children to drink water.
Electrolyte Drops	Add a few drops of a sugar-free electrolyte solution to your water.	Replenishing minerals after intense workouts or during illness.	Can be salty; choose unflavored or naturally flavored options.

Conclusion

Understanding why you struggle with drinking water is the most important step toward solving the problem. For many, it's a combination of simple behavioral issues and psychological factors that can be addressed with mindful effort. By setting up new habits, making water more accessible, and enhancing its appeal, you can turn a struggle into a sustainable, health-boosting habit. Listen to your body, and if problems persist despite consistent effort, it may be time to consult a doctor to rule out any underlying medical conditions. With a few simple changes, consistent hydration is an achievable goal for everyone. For more in-depth information on managing hydration, consider reviewing guidance from health authorities Cleveland Clinic.

Frequently Asked Questions

To make yourself want to drink more water, try infusing it with fruit or herbs for flavor, using a fun water bottle, and linking water consumption to your daily activities, like drinking a glass before each meal.

It is not necessarily bad, but it does mean you can't rely on thirst alone to stay hydrated. Many people, especially older adults, have a blunted thirst mechanism, so it's important to build a conscious habit of regular drinking.

You can add slices of citrus fruits (lemon, lime, orange), cucumber, mint leaves, or berries to naturally enhance the flavor of plain water without adding calories.

Yes, many fruits and vegetables have high water content and contribute significantly to your daily fluid intake. Examples include watermelon, strawberries, cucumbers, and lettuce.

The amount varies based on age, activity level, and health, but a general guideline is about 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women, including all fluids and water-rich foods.

Yes, in some cases, difficulty drinking or persistent dehydration could be linked to an underlying medical issue, such as dysphagia (difficulty swallowing), an electrolyte imbalance, or a side effect of medication. If you have concerns, consult a doctor.

A simple way to track your intake is by using a reusable water bottle of a known size. You can also use a smartphone app or a simple journal to monitor how many glasses or bottles you've consumed throughout the day.