Almost nobody fails to drink enough water because they don't know it's good for them. They fail because they forget, or because water is boring, or because the day gets busy. So the fix isn't more willpower. It's making the easy choice the automatic one.
Make it easy
- Keep a bottle in sight. On your desk, in the car, by the couch. People drink more from a bottle they can see than one in a bag.
- Know what "enough" looks like. If your bottle holds 750 ml and your goal is 2.2 litres, you need to finish it about three times. A number you can picture beats a vague intention. Not sure of your goal? Read how much water you should drink a day.
- Start the day with a glass. Before coffee. It's the easiest habit to anchor because your morning routine is already fixed.
- Attach water to things you already do. A glass with every meal, a few sips every time you sit down at your desk, a refill whenever you boil the kettle. Habit researchers call this stacking.
What "enough" looks like
Make it appealing
- Flavour it. Lemon, cucumber, mint, frozen berries, or a splash of juice. Sparkling water counts too.
- Eat your water. Watermelon, cucumber, oranges, soups and yoghurt all contribute. Roughly a fifth of daily fluid typically comes from food.
- Get the temperature right. Some people drink far more when it's ice-cold; others prefer room temperature. Use whatever you'll actually finish.
Make it stick
- Use reminders you won't ignore. A nudge every 20 minutes gets muted by lunchtime. A few well-timed reminders around your real day work much better.
- Track it, lightly. Seeing progress is motivating, but logging has to take a second, not a minute. Widgets and one-tap logging help.
- Make it social. People stick with habits more reliably when someone else knows about them. A shared goal or friendly challenge with a mate works surprisingly well.
- Swap one drink, not all of them. Replace one soft drink or one afternoon coffee a day with water. Small swaps last; overhauls don't.
- Drink more when you move or it's hot. Your needs go up with sweat. See how much to drink when you exercise or it's hot.
A day with water built in
Here's how the tips above slot into an ordinary day. Tap each moment along the timeline. None of them needs a reminder once it's a habit.
Your day, with water attached
Wake up
Start the day with a glass, before coffee. Your morning routine is already fixed, so it's the easiest habit to anchor.
Tip 3
Breakfast
A glass with every meal. Attaching water to something you already do is what habit researchers call stacking.
Tip 4
At your desk
Keep a bottle in sight, and take a few sips every time you sit down. People drink more from a bottle they can see than one in a bag.
Tips 1 and 4
Kettle on
Refill your glass or bottle whenever you boil the kettle.
Tip 4
Afternoon
Swap one soft drink or one afternoon coffee for water. Small swaps last; overhauls don't.
Tip 11
Workout or hot day
Your needs go up with sweat, so drink more when you move or it's hot.
Tip 12
Dinner
Another glass with your meal, and eat some of your water too: soups, cucumber, oranges and watermelon all contribute.
Tips 4 and 6
Your habit checklist
Tick the habits you already have. Then pick one more to add this week. Small swaps last; overhauls don't.
Twelve habits
Where an app helps
Tips 8 to 12 are exactly what Hydration Hero was built for. It sets a personal goal, sends reminders at intervals you choose, and makes logging a small moment rather than admin: your avatar reacts to every drink. Streaks, badges and challenges with friends keep it going past week two. With the optional Health Power Up and weather features, your goal rises on active or hot days automatically.
Want to see if it suits you? On iPhone you can try the App Clip instantly, with nothing to install.
A word on overdoing it
More isn't always better. Drinking very large amounts in a short time can dilute the sodium in your blood, a condition called hyponatraemia. It's rare in everyday life but can happen in endurance events. Spread your drinking through the day and let thirst and pale-yellow urine guide you.
This is general information, not medical advice. If you're worried about your symptoms, see your GP or call healthdirect on 1800 022 222. In an emergency in Australia, call 000.
Frequently asked questions
How can I make myself drink more water?
Make it automatic rather than relying on willpower: keep a bottle in sight, drink a glass first thing in the morning, attach water to routines like meals, flavour it with fruit if plain water is boring, and use a few well-timed reminders. Tracking your progress and doing it with a friend also help habits stick.
What is the best app to remind me to drink water?
Look for reminders you can schedule around your day and logging that takes a second. Hydration Hero sends reminders at intervals you choose, sets a personalised goal, and keeps you motivated with an avatar that reacts to every drink, streaks, badges and friend challenges.
Does flavoured or sparkling water count?
Yes. Sparkling water and water flavoured with fruit, cucumber or mint hydrate you just like plain water. Watch for added sugar in flavoured drinks.
Can you drink too much water?
Yes, though it's rare. Drinking very large amounts in a short time can lower the sodium in your blood (hyponatraemia), which is most often seen in endurance events. Spread drinks through the day and let thirst and urine colour guide you.
Read next
- How much water should you drink?Work out the goal behind tip 2
- Set up a drink water reminder appReminders you won't mute
- Water for exercise and hot weatherHow much more you need when you sweat
- Does coffee count as water?What your other drinks are worth
Sources
- Water: Nutrient Reference Values for Australia and New Zealand, NHMRC / Eat For Health
- Drinking water and your health, healthdirect
- Dehydration: signs, symptoms and treatment, healthdirect
Last updated 10 November 2026. This is general information, not medical advice. If you have a heart, kidney or liver condition, or have been told to limit fluids, follow your doctor's advice on how much to drink.