How to drink more water throughout the day

It's easy to forget to drink enough water during the day. These helpful tips can help you establish better hydration habits, all day, every day.

Morning

Time: 7 a.m. - 8 a.m.

Wake up and drink up

What to do
Drink a glass of water immediately before or after you brush your teeth to kick-start your day with a hydration boost.

Why?
Linking habits together is a great way to build healthy routines. You’ll be more likely to remember to drink a glass of water when you mentally connect it to an already established habit.

Mid-morning

Time: 10 a.m. – 11 a.m.

Water break

What to do
Remind yourself to take water breaks throughout the day with an alarm set on your phone, slotted into your calendar, or with a water tracking app. Having water readily available and within reach is also helpful. Consider a water delivery service to make sure healthy hydration choices are always on hand.

Why?
Creating habits doesn’t just magically happen. You need to remind yourself to take action in order to set healthier activities—like drinking more water—into your daily routine.

Lunch 

Time: 12 p.m. – 1 p.m.

Lunch and learn

What to do
Grab a water—still or sparkling—with your lunch and an extra serving of fruit or vegetables. 

Why? 
Food accounts for roughly 20% of our daily total water needs, with most of that coming from nutrient-packed fruits and vegetables. So pack some water-rich produce along with that sandwich and you’ll be doing double duty toward your daily hydration goal.

Afternoon 

Time: 2 p.m. – 3 p.m.

The afternoon slump

What to do
Feeling tired despite clocking in 8 hours of zzzs? We’ve all been there. Consider reaching for some H20 before you go for a caffeine hit. 

Why?
If you aren’t sufficiently hydrated, tiredness is often a first sign. Practice good hydration habits to provide your body with the water it needs to perform critical functions.

Early evening 

4 p.m. – 6 p.m. 

After school, but before dinner

What to do
It’s important to stay hydrated throughout the day to maintain your body’s water balance. Drinking fluid with meals is important, but don’t forget to sip-up during snack time, too! Set out grabbable snacks – for both kids and grown-ups – paired with water.

Why?
There’s a lot of time between lunch and dinner! Fresh fruits, veggies, and 8 oz. bottles of water are all grab-and-go options that can hydrate and nourish your family during this busy time of day.

Evening

Time: 6 p.m. – 8 p.m.

Dinner and beyond

What to do
Trade in your dinnertime soda or after-hours cocktail for a glass of water with a twist. Jazz up your favorite water—still or sparkling—with the addition of sliced fruit, fresh mint, or cucumber for added flavor. 

Why?
Too much alcohol or caffeine at this hour may interfere with sleep. Adding fresh ingredients to plain water lets you customize your drink to your liking and is a tasty, ever-changing alternative to sugary beverages or a traditional nightcap.