Between work, errands and looking after others, it’s easy to reach mid-afternoon and realize your water glass has barely been touched.

Staying hydrated doesn’t need to become another demanding task.

A few practical reminders can make drinking regularly feel like a natural part of your day.

Make it easy to remember

Keep a glass of water beside your favourite chair or a refillable bottle where you work.

Have a drink with meals and take a water bottle when you head out.

Linking a drink to something you already do—such as eating breakfast—can help build a routine.

Choose something you enjoy

Plain water is an excellent everyday choice.

If you prefer a little flavour, try adding cucumber, lemon or a few berries.

Unsweetened sparkling water offers another option.

Other beverages and water-rich foods also contribute to hydration.

You don’t have to get every drop from plain water.

Skip the competition

There’s no single amount that suits everyone.

Fluid needs vary with your health, activity level and surroundings.

The aim is to meet your needs comfortably—not force yourself to finish an oversized bottle.

If your healthcare team has prescribed a fluid limit, follow that advice rather than increasing your intake.

This week, start with one manageable change: put water within reach and make time for a drink alongside an existing daily habit.

Looking after yourself can begin with something wonderfully simple.

Sources: Canada’s Food Guide; MyHealth Alberta, Drinking Enough Water; Alberta Health Services, Restricting Fluid.