Try this: Use a clear bottle with time markers or rubber bands—move one band up every time you finish a glass. Gamify it and turn hydration into a challenge.

3. Eat Your Water (Seriously)

Hydration doesn’t only come from liquids. Fruits and veggies like cucumber, watermelon, strawberries, celery, and lettuce are over 90% water. They’re also packed with electrolytes that help you retain fluids better than water alone.

Try this: Add hydrating snacks like grapes or orange slices to your afternoon break, or build salads with crunchy veggies that double as hydration helpers.

4. Stack It with Other Habits

If you tie water to habits you already have, you’ll drink more without thinking about it. This technique is called “habit stacking”—a psychological trick that boosts follow-through.

Try this: Drink a glass every time you brush your teeth, before each meal, after bathroom breaks, or while waiting for your coffee to brew.

5. Track It Without the Pressure

You don’t need to hit 3 liters on the dot. Aim for steady sips throughout the day. Use hydration tracking apps or a smart bottle if you're tech-inclined—but don’t let it stress you out.

Try this: Use a daily checklist or journal to jot down when you’ve had a glass—seeing your progress builds momentum without needing perfection.