Hydration habits that work in real life

Signs you might need a drink

You might not feel thirsty at all. That is the tricky part about this process. The signal from your brain telling you to go get a glass of water often just vanishes.

But your body still leaves clues. You might notice a nagging headache right around three in the afternoon. Maybe you feel unusually tired, or your mouth is constantly dry. Constipation is another very common hint that things are moving too slowly because there is not enough fluid in your system.

The colour of your pee is usually the most honest clue. Dark apple juice means you need to drink up, whereas pale straw means you are doing just fine.

Make your water visible

Out of sight really does mean out of mind. If your water bottle is buried in the bottom of your handbag, you will not drink it.

Put a brightly coloured cup right next to your keyboard. Keep a jug on the kitchen counter where you prep your meals. You just need a visual prompt to take a sip when you walk past. It is amazing how much more you drink when the water is staring right at you.

Some people find a bottle with time markings on the side helps them stay on track. Others just like using a really big straw because it makes drinking feel like much less effort. Find the vessel you actually like holding and put it exactly where you can see it.

Flavour and food count too

Plain tap water gets boring. You do not have to force down pints of freezing cold water if you hate the taste. Warm drinks are often much gentler on the stomach. Herbal tea is brilliant. A slice of lemon or a sprig of mint in a glass of water makes a huge difference.

Fluid also comes from the food you eat. A bowl of chicken soup, a slice of watermelon, or a portion of cucumber with your lunch all contribute to your daily total.

• Try dropping a few frozen berries into your glass instead of ice cubes.
• Keep a box of peppermint tea bags at your desk for a warming option.
• Add a splash of no added sugar squash to make plain water more appealing.

Attach drinking to existing habits

Building a brand new routine from scratch takes a lot of mental energy. It is much easier to attach a new habit to something you already do every single day without thinking.

Have a glass of water while the kettle boils for your morning coffee. Take a few sips every time you pick up your keys to leave the house. Drink a glass while you wait for the shower to warm up.

These tiny moments add up fast. You are not trying to down a whole litre at once. Doing that can make you feel uncomfortably full or even a bit sick. Just aim for a few steady sips here and there throughout your day.

When to talk to your doctor

Sometimes drinking more water is not enough to resolve feeling rubbish. Your body goes through a lot of changes on this medication.

If you are dizzy when you stand up, dealing with severe constipation, or simply cannot keep any fluids down, you need to speak to your clinician. They are the experts in managing your specific medication. They want to know if you are struggling. Send them a message or book an appointment. Do not wait for things to get worse before asking for medical help.