Drink Water

How to Train Your Brain to Drink More Water

Drinking enough water every day is essential for all aspects of health. Yet many people struggle to remember to hydrate regularly. With hectic schedules and busy lives, proper water intake often becomes an afterthought. The solution is training your brain through habit-building, rewards, and reminders to seek out water more frequently.

This comprehensive guide covers science-backed methods to program your mind for better hydration. By implementing these brain training tips, you can make drinking water throughout the day an automatic routine. Your improved hydration will pay dividends through increased energy, reduced headaches, healthier skin, and more.

Why Drink More Water?

Before diving into the brain training strategies, let’s first review the many benefits of staying well-hydrated:

  • Boosts Energy – Every cell and organ depends on water to function. Even mild dehydration causes fatigue.
  • Enhances Focus – Dehydration hampers cognitive function. Water helps you concentrate.
  • Aids Digestion – Water keeps digestion regular and prevents constipation.
  • Flushes Toxins – Hydration helps your body’s detoxification systems remove waste and impurities.
  • Supports Immunity – Water carries nutrients to cells and flushes bacteria from your bladder and gut.
  • Prevents Headaches – Dehydration commonly triggers headaches. Water relieves them.
  • Improves Skin – Well-hydrated skin looks plumper and youthful. Water flushes skin impurities as well.
  • Reduces Weight – Water helps burn more calories, reduces overeating, and keeps off water weight.
  • Builds Muscle – Muscles are over 70% water. Hydration fuels performance and growth.
  • Promotes Heart Health – Decreased fluid levels increase heart disease risk. Water protects the heart.
  • Lifts Mood – Even mild dehydration elevates cortisol which can worsen mood. Water boosts positivity.

With all these benefits, it’s clearly vital we train our minds to seek out hydration. The tactics ahead will program your brain for success.

How Much Water Do You Need?

How Much Water Do You Need?

Experts recommend drinking half your body weight in ounces of water per day as a general guideline. For example, if you weigh 150 lbs, aim for 75 oz of water daily. This equates to around 9 cups of water.

However, water needs vary based on factors like activity level, climate, health conditions, and diet. More active people or those in hot environments need additional hydration. Certain medications and health conditions also increase water requirements.

Pregnant women should increase water intake as well. Consumption of diuretics like coffee and alcohol also raise daily water needs.

Tracking your urine color is the best way to gauge if you’re drinking enough water. Pale yellow to clear urine means you’re well hydrated. Dark yellow urine indicates dehydration.

Why We Struggle to Drink Enough Water

Why We Struggle to Drink Enough Water

Now that we know how much water we need, why do so many of us fall short of optimal hydration? Here are key reasons we fail to drink enough and how to overcome them:

Forgetfulness – Our busy schedules make it easy to forget to drink water consistently. Out of sight, out of mind. Implementing reminders and prompts trains your brain to remember hydration.

Laziness – Drinking water requires a brief interruption of whatever we’re focused on. Creating habits and placing water conveniently nearby minimizes effort needed.

Dislike Taste – Many don’t love the plain taste of water. Adding lemon, fruit, or getting a filtration system makes water taste better so you crave it more.

Prefer Other Drinks – It’s easy to fill up on coffee, soda, juice, and alcohol instead of pure water. Being mindful helps curb the excessive consumption of dehydrating drinks.

Dislike Interrupting Work – We feel pressure to avoid breaking focus. Building short water breaks into your work routine makes hydrating a sanctioned habit.

Underappreciate Benefits – Many don’t realize how dramatically hydration impacts energy, skin, headaches, digestion and overall health. Understanding the benefits makes drinking water a bigger priority.

Targeting the key reasons we avoid water intake using the strategies below will reprogram your mind to seek hydration.

Brain Training Tips to Drink More Water

Brain Training Tips to Drink More Water

Now that we understand the importance of hydration plus why we often fail to drink enough water, let’s get to the crux of this guide – proven brain training techniques to make drinking water a reflexive habit:

Set a Daily Water Intake Goal

Having a daily water consumption target programs your brain to consciously track intake until reaching the automated phase. Calculate your ideal daily water amount in ounces, then strive to hit that number. Apps like WaterMinder make tracking easy.

Carry a Water Bottle Everywhere

Keep a water bottle on hand at all times – at your desk, in your car, when running errands, on your nightstand – anywhere you spend time. Frequent visibility prompts you to take sips. Having water always available removes barriers to hydrating.

Set Recurring Reminders

Schedule regular daily alerts reminding you to drink water. Reminders could be hourly, or linked to certain times or actions. Cues interrupt and nudge your brain to hydrate. Over time you’ll naturally hydrate when the reminder goes off without needing the prompt.

Infuse Flavor

Add slices of lemon, lime, cucumber or other fruits to give your water an appealing flavor. The brain craves taste variety. Herbs like mint also work. Flavored water makes hydrating more exciting so you drink more.

Define Rewards

Promise yourself a little reward each time you finish a water bottle. After draining your 32oz bottle, get a 5 minute social media break, for example. Positive reinforcement trains your mind.

Schedule Water Breaks

Designate 2-3 periods in your workday as “water breaks” where you set aside everything to drink 1-2 glasses of water. Make it part of your routine like lunch breaks. Stopping to hydrate will soon become programmatic.

Make It Visible

Put glasses or jugs of water prominently within eyesight to serve as visual reminders. Place water in your line of vision on your desk, kitchen counter, TV console or other locales you frequent. Out of sight means out of mind when it comes to hydration.

Replace Other Drinks

When craving something flavorful, dilute juices or blend fruit into water instead of just having plain sodas or juice. Slowly reducing other drinks makes water more appealing.

Monitor Intake

Note how much water you drink throughout the day to quantify progress. Recording intake makes the goal tangible. Seeing your tally will motivate you to keep drinking to hit your daily target. Mobile apps make tracking easy.

Add Some Fizz

Try sparkling water for some perk. The bubbles make it feel special. Flavored seltzer like La Croix offers taste variety as well. Rotating plain and sparkling water keeps things interesting.

Make It Social

Do group water checks with co-workers or text friends your daily water tally. Social motivation helps build momentum. Have a friendly hydration competition.

Hydrate First Thing

Drink a full glass of water immediately upon waking before anything else. This kickstarts hydration first thing and the habit carries through your day. Becomes automatic over time.

Implementing these powerful yet simple techniques retrains your brain to view drinking water not as a chore but as an automatic reflex. With enough repetition, you’ll effortlessly hydrate all day long.

Best Water Sources for Filling Up

Having plentiful and convenient access to fresh, clean drinking water is key when training your brain to hydrate frequently throughout the day. Here are great options for keeping water on hand:

Reusable Bottle – Carry a refillable bottle and use public water refill stations. More eco-friendly than disposable bottles. Customize your water with slices of fruit for flavor.

Pitcher Filter – An at-home pitcher system like Brita filters your tap water for great taste and removes contaminants. Easy to fill up your glass or bottle.

Tap Attachment Filter – Faucet-mounted filters like Pur give you instant access to purified water from the kitchen sink. Fill bottles quickly.

Water Vending Machine – Water vending machines like Artic Refresh located at gas stations, stores, offices, etc. provide fresh, cold, filtered water for just 25-50 cents per gallon.

Home Dispenser – Tabletop water dispensers like Glacier Bay with spigots deliver cold and hot water when desired. Large tanks mean less refilling.

Chilled Water Jug – Keep a jug of water chilled in the fridge. Insulated jugs with spouts like H2Go Force offer portability.

With plentiful water sources, your brain doesn’t need to worry about access. Stay strategic with where you fill up.

Benefits of Using Artic Refresh

For grabbing water conveniently while out and about, Artic Refresh water vending machines are the ideal solution. Our water dispensers provide these unique advantages:

  • Convenient Locations – Found at gas stations, offices, rec centers, colleges, and other high-traffic spots. Our locator map lets you find nearby machines.
  • 24/7 Access – Get water anytime of day, even late night after the gym. Whenever you need a refill, we’re available.
  • Purified Water – Our rigorous 7-stage reverse osmosis filtration removes particulates, chlorine, bacteria, odors, and metals for optimally clean, refreshing water.
  • Ice Cold Water – Water dispenses chilled at the perfect 41°F temperature to quench thirst and reward your brain.
  • Exact Amount Control – Dispense just what you need (12oz, 20oz) into your reusable bottle so none is wasted.
  • Monthly Sanitization – We deep clean and sanitize every machine monthly to ensure purified water and functional nozzles.
  • Easy Payment – Insert cash/coins or use credit/debit cards and mobile pay like Apple Pay. Bulk pricing available.

Refill your reusable water bottle with Artic Refresh for the purest water to optimize hydration. It’s the smart move for health and sustainability.

Creating the Optimal Drinking Experience

Creating the Optimal Drinking Experience

To make hydrating as enjoyable as possible so your brain looks forward to water instead of dreading it, optimize your drinking experience:

  • Infuse Flavor – Add lemon, lime, cucumber or fruits to give a zing of flavor. Mint and berries add intrigue as well.
  • Drink Cold – Ice cold water is more palatable and refreshing. Keep spare bottles in the fridge or freezer.
  • Make It Fizzy – Bubbly sodas and seltzer like LaCroix offer taste variety and a fun feeling.
  • Use A Straw – Straws make sipping easier plus avoid bottle rim contact with your mouth.
  • Manage Aftertaste – Rinse your mouth with water to prevent an unpleasant lingering taste if needed.
  • Choose A Great Bottle – Pick a bottle design and mouth feel you enjoy using. Build an emotional connection with your container.
  • Give Yourself Options – Have both still and sparkling water available to suit your changing preferences throughout the day.

The more you enjoy the actual drinking process, the more your mind will seek it out. Personalize for maximum refreshment.

Troubleshooting Brain Resistance to Drinking More Water

When trying to build frequent water drinking habits, you may hit some speed bumps as your brain resists change. Here are common hurdles and how to overcome them:

Forgetting Your Bottle – Set a reminder on your phone to grab your water bottle along with keys, phone, etc. Have back-up bottles around like in your car. Designate hydration stations.

Disliking the Taste – Add lemon slices or fruits to infuse flavor. Try chilling your water extra cold. A filtration system also improves taste. Sparkling water adds a new dimension.

Missing Reminders – Create multiple redundant alerts – on your phone, Alexa/Google Home, smartwatch, wall notes. Ask others to remind you too.

Craving Other Drinks – Allow yourself one small indulgent drink then focus on water the rest of the day. Slowly reduce excessive intake of sugary drinks.

Too Busy at Work – Set specific short water break times in your calendar. Make it a set routine like other daily tasks. Coworkers can join you.

Forgetting to Refill – Place empty bottles prominently in sight. Ask colleagues to refill your bottle if they’re refilling theirs. Set a reminder if bottle stays empty.

Nighttime Thirst – Keep a pitcher or bottled water at bedside to satisfy thirst. Set an alarm 1-2 hours before bed reminding you to drink up.

Troubleshooting challenges as they arise helps solidify lifelong hydration habits over the long run. Identify your friction points and strategically overcome them.

Signs Your Brain Training is Working

How do you know your efforts to train your brain to seek out water more are succeeding? Watch for these signs:

  • You feel thirsty if you go too long without water.
  • You reflexively sip water throughout the day without reminders needed.
  • Your urine is consistently light yellow or clear.
  • You finish 3-4 bottles of water daily without struggle.
  • You automatically drink water first thing when waking up.
  • You easily remember to grab water bottles before leaving home.
  • You experience fewer headaches and more energy overall.
  • You rarely overindulge in other sugary or caffeinated drinks.
  • Drinking water feels like second nature, not a chore.

When drinking water becomes an ingrained reflex requiring minimal thought or effort, you’ve succeeded in training your brain through repetition and rewards. Stay consistent until hydration becomes programmatic.

Maintaining Long-Term Hydration Habits

The final brain training challenge is making frequent water drinking a lifelong habit. Here are tips for maintaining high water intake in the long run:

  • Continue hitting your daily water intake goal – stay accountable.
  • Leave reminders in place like water bottles visible.
  • Continue drinking water first thing each morning.
  • Note in your schedule set water break times.
  • Keep motivational images related to hydration benefits handy to review.
  • Leave notes reminding of health reasons to drink up.
  • Occasionally reward yourself for staying consistent.
  • Continue tracking intake to quantify hydration.
  • Follow any other tactics that proved successful.
  • Remind yourself that lifelong health depends on water.

With continued repetition making hydration reflexive instead of a choice, your brain will maintain new solid water drinking habits for good. Just takes commitment and consistency.


Training your brain to seek out and drink more water consistently is completely achievable with the right strategies based on habit building, reminders, rewards and convenience. By implementing the tips in this guide, you can reprogram your mind to view hydration as an automatic necessity you no longer need to think about.

Having the right tools for easy water access like a reusable bottle and Artic Refresh refilling stations removes any friction as well. Within weeks of targeted brain training, drinking plenty of water will become ingrained reflexive habit that benefits your health, energy, skin and wellbeing lifelong. The power to build better hydration begins with determining to train your brain for success.

FAQ About Training Your Brain to Drink More Water

How long does it take to build a daily water drinking habit?

With consistent practice of reminders, rewards, and access, drinking water routinely can become fairly automatic within 2-4 weeks for most people. But allowing 2 months ensures it sticks.

What are easy reminders to drink water?

Timers and smartwatch reminders, notes on your desk or computer, keeping your water bottle visible, smartphone alerts, designating water break times, asking colleagues to remind you.

How do you make drinking water more enjoyable?

Add lemon, fruit slices, or mint to infuse flavor. Use a refreshing reusable bottle. Drink ice cold water. Fizzy water provides variety. Set rewards for drinking.

What are signs you are properly hydrated?

  • Urinating 4-6 times daily
  • Light yellow to clear urine
  • Rare thirst or headaches
  • No fatigue or grogginess
  • Good skin elasticity

If I don’t love water, what are alternatives?

Sparkling water, diluted juices, blended fruit and herb waters, tea, and coconut water. Limit milk and sugary drinks. The goal is to satisfy thirst with more pure water sources versus heavy sugars, caffeine, etc.

How do you calculate how much water you need daily?

A general guideline is to drink half your bodyweight in ounces. So if you weigh 150 pounds, that equates to 75 oz of water per day. Adjust up with exercise, heat, medications, etc. that dehydrate.

What are the best ways to make drinking water a habit?

Consistent reminders, rewards, accessibility, infused flavor, designated water breaks at work, daily intake goals, tracking consumption, accountability partners. It takes repetition to become ingrained habit.

How can I remember to drink enough water at night?

Keep water at bedside. Set evening reminder to finish your final water intake 60-90 minutes before bed. Use a bathroom reminder for middle of the night hydration if needed.