Why You Still Aren’t Drinking Enough Water (And How To Fix It)

drinking-enough-water
(Image credit: Unknown)

Let’s be honest: you probably aren’t drinking enough water. You know you should, you know what the benefits are – clearer skin, less body fat, better concentration and all the rest – and you probably even know that on the rare occasions that you do make the effort to glug down some extra, you look, feel and perform better. So why aren’t you doing it?

According to the most up-to-date behavioural science, it’s likely to be a combination of bad habits, getting distracted and relying on your (unreliable) brain to get things done instead of (reliable) visual reminders. Here’s what you’re doing wrong – and how you can fix it today.

You’re relying on willpower

“Of course I’ll drink more water,” you tell yourself. “I’ll simply have half a litre or so every so often throughout the day – done! How can I possibly mess that up? It’s just water, not hiking the Pyrénées.” Here’s how: willpower, according to a raft of studies conducted by Florida State University psychologist Dr Roy F Baumeister, is like a muscle and gets fatigued from overuse. If you’re using it for other things – concentrating on work, training or other dietary habits, say – you run out fast, and then there’s none left for forcing yourself to get your H2O in.

The fix: Take willpower out of the equation. Fill up a refillable drinking bottle – or a filter bottle – at the start of the day, and carry it around with you until it’s done. You’ll have a constant reminder of how much you’ve had to drink, with no need to rely on memory.

You haven’t formed the right habits

According to a study from Duke University in the US, 40% of the “decisions” you make in a day are actually habits – and research by neuroscientists shows that activity in the region of the brain responsible for habitual behaviour is triggered specifically by the context of “cues” and “rewards”. So, the thinking goes, keep your current cues and rewards but change the habits they trigger, and you can change what you do.

The fix: Work out what your current cues and rewards are. For instance, if you’re having a latte at 11am, is it because you’re bored, in need of an energy boost or thirsty? If it’s the first one, just getting up from your desk to grab some water will be enough; if it’s the other two, you’d be better off with a black coffee or an apple. Spend a couple of weeks focusing on habit change, and you’ll make good behaviour automatic.

You aren’t using visual cues

In a groundbreaking piece of research now known as the Syracuse Study, behavioural psychologist and author Brian Wansink found that it’s possible to roughly predict a person’s weight by what food they have sitting out on view. Having cereal on the sideboard added an average of 9kg, and soft drinks – even diet ones – shoved it over the 10kg mark. Hiding the bad stuff works wonders, but putting good stuff on display is even better.

The fix: Keep your water where you’ll see it – on your desk at work, on the dining table when you eat and the coffee table while you watch TV. You’ll be much more inclined to take a swig and less likely to snack.

You haven’t reprogrammed your brain

If every time you get thirsty you’ve got to decide what to drink, chances are you’ll fall back into old habits like dashing to the vending machine. Take a few seconds to re-code your brain like a computer, and you won’t need to constantly flirt with temptation.

The fix: Set up “If > Then” statements ahead of time. For instance, “If I’m thirsty after 3pm, I’ll drink water, not tea” or “If I have more than two beers after work, I’ll order a pint of water”. Automate the behaviour and you’ll conserve willpower for other things.

Now make sure you’re up to date with the new rules of hydration

And find more ways to #swapforgood with the BRITA fill&go Active

Buy a BRITA fill&go Active now for just £7.99 (normally £12.99) BUY NOW

Coach Staff

Coach is a health and fitness title. This byline is used for posting sponsored content, book extracts and the like. It is also used as a placeholder for articles published a long time ago when the original author is unclear. You can find out more about this publication and find the contact details of the editorial team on the About Us page.