A SIMPLE HYDRATION RESET

Wellbeing

How to Drink More Water: 30 Day Hydration Challenge

Want to drink more water but keep forgetting during busy days? This simple 30 day hydration challenge will help you reach six glasses a day and build water into your everyday routine.

7 min read July 19, 2026

How to Drink More Water: 30 Day Hydration Challenge

Drinking enough water sounds simple, but it can be surprisingly easy to forget. You may start the day with good intentions, become busy with work or everyday tasks, and realize in the evening that you have barely touched your water bottle.

Over time, drinking too little water can become part of your normal routine.

If you want to drink more water, you do not need to create a complicated hydration plan. A clear daily goal and a few simple reminders can make the habit much easier to follow.

This guide will help you complete a 30 day hydration challenge by drinking six glasses of water each day, recognizing when you usually forget to drink, and building hydration into your existing routine.

Why can drinking enough water be difficult?

Water is easy to overlook because drinking it may not feel urgent when you are focused on something else.

You might forget to drink water:

during a busy workday
while studying or concentrating
when you are away from home
because you do not keep water nearby
when other drinks are more convenient
because you wait until you feel very thirsty

Unlike a habit connected to a fixed time, drinking water needs to happen several times throughout the day. Without a simple routine, it can be easy to postpone.

This is why telling yourself to “drink more water” may not create a lasting change. The goal is too vague, and there is no clear way to know whether you have completed it.

Start with a clear daily hydration goal

A specific goal makes your progress easier to follow.

For this 30 day challenge, your daily action is:

Drink six glasses of water each day.

Decide what one glass means before you begin. Using the same glass or reusable bottle each day can make tracking easier.

You do not need to monitor every small sip. Simply count each completed glass until you reach six.

Individual hydration needs can vary depending on factors such as body size, activity, weather, diet, pregnancy, health conditions, and medication. Treat six glasses as the clear goal for this printable challenge rather than a universal recommendation for everyone.

Check your current water routine

Before beginning the challenge, pay attention to how much water you currently drink and when you usually drink it.

Ask yourself:

Do I drink water in the morning?
Do I keep water near me while working?
At what time of day do I usually forget to drink?
Do I bring water when I leave home?
Which drinks do I normally choose with meals?
Do I wait until I feel thirsty before drinking?

The purpose is not to judge your current habits. It is to find the parts of your day where adding a glass of water would feel easiest.

You may discover that you already drink water regularly in the morning but forget it during the afternoon. Or perhaps drinking water at home is easy, but your routine disappears when you are at work or travelling.

Spread your six glasses throughout the day

Trying to drink all six glasses in the evening may feel uncomfortable and does not create a useful daily routine.

Instead, spread your water across the day.

For example, you could drink:

one glass after waking up
one glass with breakfast
one glass during the morning
one glass with lunch
one glass during the afternoon
one glass with dinner

This is only an example. You can place your six glasses wherever they fit naturally into your schedule.

The important part is having a simple plan before the day becomes busy.

Connect drinking water to routines you already have

A new habit can be easier to remember when it is connected to something you already do every day.

You could drink a glass of water:

after brushing your teeth
when you prepare breakfast
when you begin work or studying
before each meal
after returning from a walk
when you take a regular break

The existing routine becomes a reminder for the new habit.

For example, instead of relying on yourself to remember at a random time, you can create a clear rule: “When I sit down for lunch, I will drink one glass of water.”

Keep water visible and convenient

Habits are easier to repeat when the action requires very little effort.

If you need to stop what you are doing, find a glass, and walk to another room every time you want water, it becomes easier to postpone.

Try making water the most convenient option:

keep a filled bottle on your desk
place a glass of water beside your breakfast
bring a reusable bottle when leaving home
refill your bottle before it becomes empty
keep water visible rather than hidden in a bag
prepare a glass before starting focused work

A visible glass or bottle acts as a simple reminder throughout the day.

The goal is to make drinking water easier to remember and easier to do.

Use one bottle to simplify tracking

If counting six individual glasses feels inconvenient, a reusable bottle can make the challenge simpler.

First, check how much your bottle holds. Then calculate how many full bottles equal approximately six of your usual glasses.

For example, your daily routine might become:

finish the first bottle before lunch
finish the second bottle during the afternoon
drink the remaining water with your evening meal

A bottle can give you a quick visual indication of how much you have already consumed and how much remains.

Choose a method that is easy enough to use every day. The best tracking system is one you can follow without constantly thinking about it.

Make water more enjoyable if needed

If plain water does not appeal to you, small changes may make it easier to drink regularly.

You could try:

serving water chilled or at room temperature
using a glass or bottle you enjoy
adding slices of lemon, lime, cucumber, or berries
drinking sparkling water occasionally
using a straw if it helps you drink more easily

You do not need to create an elaborate drink every time. Find a simple option that makes reaching for water feel more appealing.

Prepare for busy and unusual days

Your normal hydration routine may be easier to follow at home than during busy workdays, appointments, trips, or long journeys.

Think ahead about situations in which you usually forget to drink.

You could:

fill your bottle before leaving home
keep a spare bottle in your work bag
drink one glass before beginning a long task
set a gentle reminder on your phone
check your progress before the afternoon ends

The aim is not to follow a perfect schedule. It is to make sure your daily goal remains possible when your routine changes.

Track every day you drink six glasses of water

When you are building a daily habit, visible progress can make the goal feel more manageable.

Instead of thinking about the entire month, focus on drinking your six glasses today.

Then mark it.

The 30 Day Hydration Path is a printable habit tracker designed for this challenge. Fill in one circle each day you drink six glasses of water and watch your progress build along the path.

Your daily goal is clear: drink six glasses of water and complete the next circle.

Keep the printable somewhere visible, such as on your fridge, desk, wall, or inside your planner. Seeing it regularly can remind you to check your progress before the day is over.