Simple Ways to Remember to Drink Water During the Day

Most people do not need to force down large amounts of water. They need a few reliable reminders spread through the day. Here is how much the NHS suggests, which drinks count, and practical ways to make drinking water automatic.

How much do you need?

The NHS Eatwell Guide recommends 6 to 8 cups or glasses of fluid a day as a guide, and says most people should aim to drink enough that their pee is a clear, pale yellow colour.

You may need more if you are:

• in a hot environment
• physically active for long periods
• pregnant or breastfeeding
• ill or recovering from illness

Harvard's Nutrition Source notes that fluid needs vary between people and even from day to day, so treat any number as a general guide, not a strict target. We also get some fluid from food, such as dal, curd, fruit and vegetables.

Which drinks count?

Ten ways to remember

1. Drink a glass when you wake up. Keep a glass or bottle by the bed or the kettle.
2. Have a glass with every meal and snack. Meals are reminders you already have.
3. Keep a bottle in sight, on your desk, in the kitchen or in your bag. Out of sight is out of mind.
4. Refill at fixed points, such as when you arrive at work, after lunch and mid-afternoon.
5. Link it to another habit: "After I put the kettle on, I drink a glass of water."
6. Use a marked bottle so you can see progress through the day.
7. Add flavour naturally. The NHS suggests a slice of lemon or lime, or sparkling water, if you do not like plain water. Cucumber and mint also work.
8. Drink before you go out, and carry water on long journeys or walks.
9. Set a gentle phone reminder for the first couple of weeks, then let the habit take over.
10. Have water-rich drinks and foods, such as cucumber-mint chaas, soups and fruit.

Habit tip: research on habit formation found that simple actions, such as drinking a glass of water, became automatic faster than more complicated routines. See how to build a healthy habit that lasts.

At work

• Keep a filled bottle on your desk at the start of the day.
• Drink a glass after each meeting or each long task.
• Walk to refill it yourself: it also breaks up long periods of sitting (see moving more on a desk-based day).

A note on caffeine and sugary drinks

Tea and coffee count towards fluids, but the NHS advises drinking caffeine in moderation, because some people are more sensitive to it than others. Sugary drinks are higher in calories and the sugar can damage teeth, so swap them for water or sugar-free drinks most of the time.

When to get advice

The NHS lists signs of dehydration including feeling thirsty, dark yellow and strong-smelling pee, peeing less often than usual, feeling dizzy or tired, and a dry mouth. If these do not settle after drinking fluids, or you are often very thirsty, speak to a pharmacist or doctor. Some medical conditions and medicines change how much fluid you should drink; if a doctor has advised you to limit fluids, follow their advice.