Hydrating Habits: How to Build a Sustainable Hydration Routine

Behavior change methods that actually work

You’re ready to reap the benefits of drinking more water and get into a consistent hydration routine: excellent! Although setting an intention is a powerful start, research suggests that doing that alone, has minimal impact on behaviors, especially in the long-term (1). 

Since behaviors are mainly impacted by stimulus, like seeing candy at the check-out aisle, they can strongly be impacted by changes in our environments. These environmental aspects can be physical, financial, social, commercial, or digital. They can be at a large scale, such as mandated physical activity at school, or at micro levels, like adding an extra glass of water or two to your daily routine (2).

How to build a sustainable hydration routine 

Staying hydrated has tons of benefits such as improving your physical and mental state, enhancing your looks, and even increasing happy brain chemicals. Some research conducted on mice found that when thirsty mice drink water, there’s a spike in dopamine, the rewarding brain chemical (3). So let’s get good health and happy feelings flowing with these simple hydrating habits you can incorporate today!

Your water “why”?

Although intention doesn’t always result in behavior change, knowing your deep rooted value, or “why”, can help kickstart your hydration routine. Consider for a minute which are your personal motivating reasons to hydrate:

• Glowing skin 
• More energy
• Mental alertness
• Digestive health
• Enhanced physical performance 
• Regulated body temperature
• Decreased infection risk 
• Properly functioning organs 
• Other!

Time to drink

It can be challenging to remember new habits, especially if you have a busy lifestyle. Just like a calendar keeping you on track for meetings with notifications, setting reminders to hydrate can really shape new behaviors. For instance, set reminders on your phone or laptop to slurp down a glass. Another great way is through a water tracking app like Lifesum!

Hydrating habit stacking

Your brain already has built in habits that you do without always noticing, such as brushing your teeth or showering. An excellent way to keep a long lasting hydration habit, is to add it onto your current ones. For example, try putting a glass or bottle near your bed at night so you have it when you wake up and make your bed. Or when you have meals, pour yourself a glass before enjoying your food. As you put your workout gear on, drink down a small glass.

In sight, hydrate right 

Have you ever craved a sweet treat after passing by a bakery window? When you see your water bottle or glass, you’ll be a lot more likely to take a swig. Not only will it help remind you to drink, but it can also help you track how much you’re having. Some water bottles have measurements on them so you can track how much you’re having each day. 

Not sure how much to have? Check out this article: Why You Need to Drink More Water and How to Do It or get tailored reminders with Lifesum.