Creating Cues to Naturally Increase Your Daily Water Intake
Even if you decide to drink more water, it is easy to forget when you are busy. The solution is not willpower, but creating cues. When you attach drinking water to things you already do every day, your hand reaches for water without having to remember it separately.
| Section | Key summary |
|---|---|
| Introduction | Even if you decide to drink more water, it is easy to forget when you are busy |
| Start by setting a daily target | On days when you are more active or sweat a lot, add one or two extra cups |
| Attach water cues to existing habits | Drink one cup of water (200~250mL) as soon as you wake up |
| Convert the goal into cups | Short key point |
| Change your environment so water is within reach | If plain water feels too bland, add only a hint of aroma with a slice of lemon or cucumber |
| Do not try to remember water; keep it visible | The promise to drink more water is quickly forgotten on busy days |
Start by setting a daily target
For adults, total daily hydration from beverages and food is roughly 2~2.5L, and about 1.5~2L of that as plain drinking water is a reasonable range. On days when you are more active or sweat a lot, add one or two extra cups.
Attach water cues to existing habits
- Drink one cup of water (200~250mL) as soon as you wake up.
- Drink another cup right after brushing your teeth.
- Have one cup 30 minutes before meals to help reduce overeating.
- When you drink coffee or tea, pair it with the same amount of water.
- Finish with a final cup 1 hour before bed.
Convert the goal into cups
| Time | Amount | Cumulative |
|---|---|---|
| Right after waking | 250mL | 250mL |
| During morning work | 500mL | 750mL |
| Lunch | 250mL | 1L |
| During afternoon work | 500mL | 1.5L |
| Evening to before bed | 250~500mL | 1.75~2L |
Change your environment so water is within reach
- Keep a 500mL tumbler on your desk and aim to finish one full tumbler in the morning and one in the afternoon.
- Put a water bottle where you can see it, and assume that if it is out of sight, you will not drink from it.
- If plain water feels too bland, add only a hint of aroma with a slice of lemon or cucumber.
Rather than drinking a large amount all at once, spreading it out every one or two hours is better for absorption and also makes bathroom trips less burdensome. Dark-colored urine may be a sign that you are short on fluids.
If you feel much thirstier than usual or notice a major change in urine volume, or if your body feels different from normal, consult a professional before adjusting your intake on your own.
Do not try to remember water; keep it visible
The promise to drink more water is quickly forgotten on busy days. That is why it needs to be attached to actions you already do. When you set cues such as one cup after waking, half a cup before meals, or a sip when you sit at your desk, drinking water feels less bothersome.
Spreading water intake throughout the day is easier than drinking a lot at once. If thirst or changes in urination are unusually severe, it may be better to seek advice rather than forcing yourself to increase the amount.