Build Better Hydration Habits with Simple Strategies
Staying hydrated is one of the simplest yet most overlooked ways to improve your health. But let’s be real—remembering to drink water throughout the day isn’t always easy. That’s where creating strong hydration habits comes in! Inspired by concepts from the book Atomic Habits by James Clear, this post will help you build hydration habits that actually stick.
Habit Stacking (Page 73) One of the easiest ways to create a new habit is to tie it to something you already do. This is called habit stacking, and it works because your existing routine acts as a reminder. For hydration, try:
After brushing your teeth in the morning, drink a glass of water to start the day refreshed.
Before every meal or snack, sip water to stay hydrated and help with portion control.
While waiting for your morning coffee to brew, drink a glass of water to kick-start your hydration.
The Four Laws of Behavior Change (Pages 54-59) James Clear outlines four principles for making habits easier to stick to. Let’s apply these to drinking more water:
Make it Obvious:
Keep a water bottle in plain sight, like on your desk or kitchen counter.
Set reminders on your phone or use sticky notes as visual cues.
Make it Attractive:
Use a water bottle you love, whether it’s colorful, sleek, or personalized.
Add a twist by infusing your water with lemon, cucumber, or mint to make it more appealing.
Make it Easy:
Start small by drinking a glass of water every couple of hours instead of aiming for an overwhelming goal.
Keep a refillable bottle handy to reduce effort.
Make it Satisfying:
Use a tracking app or a visual marker, like crossing off a checklist or tallying glasses on a sticky note.
Try fun apps like Plant Nanny or WaterMinder that gamify hydration.
Environment Design (Page 84) Your surroundings play a big role in how easy it is to stick to your habits. Design your environment for hydration success:
Keep a glass or bottle of water in every frequently used space, like your desk, bedside table, or kitchen.
Pre-fill water bottles in the morning to remove any friction when you need a drink.
Habit Tracking (Pages 206-208) Seeing your progress is a powerful motivator. Use a habit tracker to stay on top of your hydration goals:
Mark off a day on a calendar when you hit your water target.
Use apps like Plant Nanny, WaterMinder, or even a simple spreadsheet to monitor your intake.
If you’re working with a coach, ask them to set a hydration habit for you in Apotheo for added accountability.
Make it attractive! Add a twist by infusing your water with lemon, cucumber, or mint to make it more appealing.
Additional Resource Want more tips on building habits? Check out the book Atomic Habits!
Final Thoughts Building hydration habits doesn’t have to be hard. By using tools like habit stacking, the Four Laws of Behavior Change, environment design, and habit tracking, you can turn drinking water into an effortless part of your day. Start small, stay consistent, and watch how these tiny changes lead to big improvements in your energy and health.
Want more tips like this? Explore more resources and coaching support right here on The Morph Method!
