Guide · During the day
When to drink: tie water to things you already do
You do not need a perfect timetable. Pick a few fixed moments — morning routine, meals, breaks, bedtime — and drink a little each time. That is usually easier than remembering one big target at the end of the day.
Link drinking to habits you already have
Back to overviewAn anchor is any action you already repeat every day: brushing teeth, switching the kettle on, sitting down for lunch, or logging off the computer. Add a short rule: after this, I take a drink. A few swallows are enough; you do not have to finish the bottle each time.
At home, try “water on the table for every meal.” At work, try “refill when I go to make tea” or “sip when I stand up to stretch.” On a long journey, drink at each stop. If you miss once, just continue with the next anchor — no need to give up the whole plan.
Morning
A glass after you brush your teeth; fill the bottle before you leave the house.
Midday
Water on the desk or table at lunch; a sip after a short walk outside.
Evening
A small drink with dinner; less right before bed if you dislike night-time toilet trips.
At work: short breaks and a visible bottle
Travel & desk kitIf you sit for long stretches, pair getting up with a drink: stand up, stretch, sip, sit down. If you use a timer for breaks, use part of the break to refill your glass. A plain mug looks fine on video calls if you prefer not to show a sports bottle.
If lifting or opening caps is hard, a bottle with a straw or a light screw top can help — choose what is easy to wash.
Evening: drink earlier if late fluids disturb your sleep
Build the habitSome people like a warm drink before bed; others wake up often if they drink a lot late. If night-time bathroom trips bother you, move more of your water to daytime and keep only a small cup for real thirst in the evening.
If you drink alcohol, a glass of water between rounds is a simple way to pace yourself. In hot weather, air conditioning can still dry the air — a sip before sleep is fine if it helps your throat.
Cold and hot days in the UK
Contact usCold, grey days
You may not feel hot, but heating and warm clothes still dry you out. Tea and coffee count — keep plain water handy too so you do not rely only on caffeine.
Warm sunny days
Fill your bottle before you go out. Children copy what adults do — sip when you stop in the shade, and offer them water at the same time.
When life gets busy, start small again
How much water?Stress, travel, or a new job can throw every habit off. That is normal. Pick one anchor tomorrow — for example “water after breakfast” — and add the rest when that feels easy.
Use a tick on a calendar or a note on the fridge if it helps. If tracking makes you anxious, skip it and just keep the bottle in sight.
Staying safe
ContactIf a doctor has limited your fluids, or you are fasting before a hospital procedure, follow their instructions — not this website. In very hot weather, confusion, being sick, or feeling much worse after heat exposure need urgent medical help.
Keep your bottle within easy reach so you are not twisting awkwardly. In kitchens or labs at work, follow the employer’s rules on where drinks may go.
Workshops
Book a placeSessions on day-time drinking habits. RSVP via our contact form.
| Date | Workshop | Format |
|---|---|---|
| Tue 10 Jun 2026 · 17:30 BST | Desk-worker micro-break design | Online and in person |
| Sun 29 Jun 2026 · 09:30 BST | Outdoor pacing along canal paths | In person; easy walking pace |
Common questions
How much water?Should I use timers on my phone?
Only if you like them. Many people do better with meal-time and break-time habits than with beeping alarms.
My workplace discourages drinks in meetings — what can I do?
Ask if a closed bottle is allowed. If not, drink before and after the meeting when you can.
I work nights — how should I drink?
Keep the same idea: drink with meals and breaks on your night schedule. Use quiet reminders so you do not disturb others.