Eat water-rich foods
One sneaky way to increase the amount of water you consume on a daily basis: eat your H2O. Add fruits and vegetables with a high water content to your grocery shopping list. Some top picks include cucumber (96% water), zucchini (95% water), watermelon (92% water), and grapefruit (91% water).
Sip before every meal
If you are making dinner at home, sip while you cook and prep. If you’re out at a restaurant, ask for water when the server comes around to take drink orders. If you’re waiting for your lunch to heat up or your toast to pop, drink water while doing it. Even if you’re putting together a snack, drink that water. It’s just a simple rule that will help you drink more water. Once you establish these little “rules,” you’ll find that you’re doing it almost automatically without having to think about it or put much effort into it at all.
Drink a glass after every bathroom break
Start a habit by linking drinking water with one of your most common daily activities—going to the bathroom. Getting up from your desk for a bathroom break? Stop by the kitchen to chug a glass of water. It’s just another way to build the habit into your daily routine. You’ll already be getting up, which means it’s a perfect time to stop by the water cooler or the faucet to fill up your bottle or glass. And it will set up a great cycle: The more water you drink, the more you’ll have to go to the bathroom, which means the more water you will drink, and so on. Basically, it’s the good kind of self-fulfilling prophecy.
Reward yourself for hitting your goals
There’s nothing like a reward, even a small one, for accomplishing something you set out to do. It just makes you want to keep hitting that goal! Make a rule that if you hit your goal every day for a week, you get yourself that fancy coffee beverage or spend even longer than usual binging on Netflix or scrolling through Instagram. Maybe after you’ve hit all your water goals for a month or two or six, you reward yourself with something even more significant. Sure, hydration and the health benefits of water are their own reward but we could all use a supplemental reward every once in a while!