This week, I found myself in good company.
In a corporate meeting, we got talking about how easy it is to forget to drink enough water.
Such a basic thing, but somehow we can get through an entire morning of work without touching the bottle sitting 20 centimetres from our hand.
The coffee, meanwhile, never seems to have this problem. :)
I liked that this came up because it says a lot about making healthy habits stick. Even something that takes seconds and is vital for our focus is easy to forget when work gets busy.
First, why does hydration matter for your energy?
Your body is roughly 60% water. Even your bones contain it. So it’s involved in a lot of what keeps you going. It helps keep your temperature steady and lets your kidneys remove waste.
When you’re not getting enough, you might feel more tired or find it harder to focus. Drinking too little can also be the reason for constipation.
And how much do you actually need?
The NHS suggests around 6 to 8 cups or glasses of fluid a day as a general guide. You may need more in hot weather, during longer periods of activity, or when you’re unwell and losing fluids.
Thirst, a dry mouth, headaches or peeing less often than usual can be signs you need more fluid. Pale yellow urine is a useful guide, though colour alone isn’t a perfect measure.
So how do we make it easier to remember? Here are 7 things I’m trying, and you’re welcome to steal any of them:
1. Give your water glass a spot in your morning
I’m using my morning tea as a reminder to have a glass of water. To make that easier, I leave a clean glass beside the kettle before bed.
That’s habit stacking: connecting a new habit to something you already do. Your morning coffee or breakfast could work as the reminder, too.
2. Have a glass of water after each meeting
I’m making water part of finishing a meeting. As soon as the call ends, I reach for my glass and have a glass of water.
If your calendar is full of meetings too, at least we can get a little hydration out of them. :)
3. Make water more tempting
I’m very much in favour of making healthy habits attractive. Try:
- Chilled water if you prefer it cold.
- Unsweetened herbal tea if you’d rather have a warm drink.
- Cucumber or mint for a little flavour.
- Plain sparkling water if you enjoy the bubbles.
- A glass or bottle you actually like drinking from.
4. Check in at lunchtime
I’m checking my bottle at lunchtime, so I still have the whole afternoon to catch up if I’ve barely touched it.
It’s easy to remember at dinner instead and start drinking glass after glass. But that can mean getting up to pee at night.
And sleep is queen, so we really don’t want to disturb her. :)
5. Have some water while you wait for food
A large drink with my meal doesn’t sit well with my stomach, so I prefer to sip gradually while I’m waiting for the food.
To make that easy to remember, I fill a glass when I start cooking or order water when I sit down at a restaurant.
6. Put hydration on the menu
I’m adding more water-rich foods to my day, like cucumber, cabbage, and lettuce, along with fruits like watermelon, strawberries or oranges, depending on the season.
If you fancy something warm, a bowl of vegetable soup or stew contributes fluid, too.
7. Avoid a “water debt” on busy days out
On travel days or long days out, I’m trying to avoid coming home with a “water debt”.
That means having some water before I leave and taking a bottle with me. For long hikes, I also pack electrolytes.
Your experiment for this week
Choose the idea that matches what usually gets in your way.
Then finish this sentence:
After I __, I’ll __.
For example:
After I click “Leave” on a call, I’ll drink a glass of water.
Try it for a week and see whether that moment works for you.
And if your water is sitting beside you right now, this is quite a convenient moment for a sip. If not, go grab a glass. :)
With energy,
Gözde
P.S. What usually gets in the way of drinking enough during your day? Hit reply and tell me. I’d love to hear which idea you’re going to try.
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