Habit stacking is a powerful strategy that involves pairing a new habit with an existing one. By linking new behaviors with established routines, you can make them stick more easily. When it comes to hydration, habit stacking can be a game-changer. If you were to start habit stacking today, I would want you to think of something that you do often in a regular and repeated manner. For example, brushing your teeth is probably something that you do daily and around the same time each day. After you’ve identified your current habit-brushing teeth, select one simple healthy habit that you would like to add to your day and pair it with your current habit. An example would be, right before I brush my teeth, I stretch. A new healthy habit can be as simple as drinking a cup of water, putting your tennis shoes on, complimenting yourself while looking in the mirror, or adding a vegetable to your plate at lunch.

How to Stack Your Hydration Habits

1. Daily Kickstart 

Start your day with a glass of water to jumpstart your metabolism and rehydrate after sleep. Pair this with your wake-up routine, whether it’s right before making your bed, choosing your clothes, or washing your face. Some people find it helpful to keep a bottle of water on their nightstand, making it the first thing they reach for after sleep. Preparing before sleep by placing water within easy reach can ensure you start your day hydrated and energized.

2. Mealtime Sip 

Drink a glass of water before each meal to boost hydration and curb overeating. This simple habit not only supports your hydration goals but can also aid in portion control by helping you feel fuller. Choose your beverage before meals wisely, as research suggests that sugar-sweetened beverages are linked to increased food intake. Opting for water instead of sugary drinks can have a positive impact on both your hydration and your overall health.

3. Work Breaks

Turn your work breaks into hydration opportunities by taking a few sips of water every time you stand up, finish a phone call, or go for a walk. If you travel for work, ensure your cup holder always has a water container, and aim to refill it multiple times a day. To make water more appealing, consider adding a squeeze of lemon, frozen berries, or fresh herbs to diversify the flavor. This small habit can make a big difference in keeping you hydrated throughout the workday.

4. Phone Check

Every time you check your phone, take a sip of water. Given how often we glance at our phones, this habit can significantly boost your hydration. Alternatively, use your phone as a tool—set reminders on your myTula app to log your water intake and keep track of your progress. This way, you can easily integrate hydration into your daily routine, ensuring you stay on top of your wellness goals.

Benefits of Habit Stacking with Water

• Improved Blood Sugar: Long-term studies have shown that proper hydration is associated with a reduced risk of high blood sugar and diabetes. Well-hydrated individuals tend to have lower fasting blood sugar and insulin levels, helping to maintain more stable energy levels throughout the day.

• Improved Overall Health: Staying hydrated benefits more than just your thirst. It can lead to better skin health, improved kidney function, and enhanced mood and cognitive function. Proper hydration also supports cardiovascular health, making it a cornerstone of overall wellness.

• Weight Management: Drinking water before meals can help control appetite, making it easier to manage portion sizes and support weight management efforts. This simple habit can contribute to long-term weight control and reduce the temptation to snack between meals.

Start simple. Big change often begins with consistent, achievable steps. A simple hydration habit stack is the perfect place to start creating the healthy lifestyle you’ve been striving for. Cheers to hydration!

Sending Health Your Way!

The Tula Clinical Team 

Reviewed by:
Aubree RN, BSN
Austin MS, RDN, CSR, LDN, CD