SMART Goals for Drinking More Water
- Deborah Ann Martin
- 19 hours ago
- 6 min read
Many people start the New Year feeling tired, foggy, achy, and run down. They often blame stress, sleep, diet, or motivation, but one of the most common and overlooked reasons is dehydration. Most people know drinking more water would help, but they forget, feel overwhelmed by tracking ounces, or assume they need dramatic changes to see results.
Drinking more water does not require perfection or complicated rules. It requires small, realistic habits that fit into real life. SMART goals make drinking more water simple, achievable, and sustainable.
This article helps you drink more water in a way that supports your body, your energy, and your daily life without guilt or pressure.
Why People Are Searching for Help Drinking More Water
People are searching for help drinking more water because their bodies are trying to tell them something. Many experience low energy, headaches, brain fog, dry skin, muscle fatigue, poor focus, frequent cravings, and a general sense of feeling “off” without knowing why. Drinking more water supports digestion, focus, mood, physical comfort, and overall well-being. This is not about perfection. This is about taking gentle care of your body.
Phase One: Building Awareness Around Drinking More Water
You cannot change what you do not notice. Awareness gives you a starting point.
Step 1: Notice Your Current Water Intake
SMART goal example: “I will notice how many times I drink water today without changing anything.”
Why it matters: You need a baseline before you improve.
How to do it: Simply watch your habits. No judgment. Just awareness.
Step 2: Identify Your Barriers to Drinking More Water
SMART goal example: “I will write down one reason I forget to drink water.”
Why it matters: Barriers are easier to overcome when named.
How to do it: Common barriers include forgetting, access, dislike of taste, or busy schedules.
Step 3: Pay Attention to Body Signals
SMART goal example: “I will notice one time I feel tired, foggy, or thirsty.”
Why it matters: Your body communicates what it needs.
How to do it: Notice how you feel before and after water.
Step 4: Set a Gentle Baseline Goal for Drinking More Water
SMART goal example: “I will drink one glass of water in the morning.”
Why it matters: A baseline gives you a simple starting point.
How to do it: Place water beside your bed or in your morning routine.
Awareness creates a starting point.
Phase Two: Creating Simple Drinking More Water Habits
Drinking more water works best when connected to routines you already do.
Step 1: Anchor Water to Daily Habits
SMART goal example: “I will drink water after brushing my teeth.”
Why it matters: Anchors eliminate decision fatigue.
How to do it: Attach water to something you already never forget.
Step 2: Use Visual Reminders
SMART goal example: “I will keep a water bottle where I can see it.”
Why it matters: What you see, you remember.
How to do it: Place water on your desk, counter, or beside you.
Step 3: Drink Before Meals
SMART goal example: “I will drink one glass of water before one meal.”
Why it matters: Routine moments create habit rhythm.
How to do it: Choose breakfast, lunch, or dinner. Keep it simple.
Step 4: Start Small and Build
SMART goal example: “I will add one extra glass of water per day.”
Why it matters: Small changes stick.
How to do it: Increase slowly instead of forcing yourself to do everything at once.
Small changes lead to consistency.
Phase Three: Making Drinking More Water Easier
If drinking more water feels like a burden, it will not last. Ease supports consistency.
Step 1: Improve the Taste
SMART goal example: “I will add lemon, fruit, or flavoring to my water if I want to.”
Why it matters: Enjoyment makes habits easier.
How to do it: Use fruit slices, flavor drops, or herbal infusions.
Step 2: Use a Bottle or Cup You Like
SMART goal example: “I will drink from a bottle or cup that feels comfortable and appealing.”
Why it matters: Comfort encourages use.
How to do it: Choose something you enjoy holding and drinking from.
Step 3: Choose Your Preferred Temperature
SMART goal example: “I will drink water cold, room temperature, or warm based on preference.”
Why it matters: Preference increases follow through.
How to do it: Listen to what makes water enjoyable for you.
Step 4: Sip Throughout the Day
SMART goal example: “I will take small sips instead of forcing large amounts.”
Why it matters: Gentle hydration works just as well.
How to do it: Keep water near you and take natural sips.
Ease increases follow through.
Phase Four: Drinking More Water for Energy and Focus
Water directly supports your brain and energy.
Step 1: Drink Water Before Mental Tasks
SMART goal example: “I will drink water before focused work or important tasks.”
Step 2: Replace One Drink With Water
SMART goal example: “I will replace one soda, juice, or sugary drink with water.”
Step 3: Hydrate When Energy Drops
SMART goal example: “I will drink water when I feel tired before assuming I need caffeine.”
Step 4: Notice Positive Changes
SMART goal example: “I will note one benefit I notice from drinking more water.”
Noticing benefits reinforces the habit.
Phase Five: Staying Consistent With Drinking More Water Without Pressure
Drinking more water should not feel like a strict rule.
Step 1: Let Go of Perfection
SMART goal example: “I will not judge myself if I miss a day of drinking more water.”
Step 2: Adjust On Busy Days
SMART goal example: “I will lower my water goal on overwhelming days.”
Step 3: Track Lightly If Needed
SMART goal example: “I will mentally note progress instead of obsessively tracking.”
Step 4: Celebrate Effort
SMART goal example: “I will acknowledge when I drink more water.”
Consistency matters more than totals.
Phase Six: Making Drinking More Water a Long Term Habit
Water should feel natural, not forced.
Step 1: Build Routine
SMART goal example: “I will drink water at the same times each day.”
Step 2: Review and Adjust
SMART goal example: “I will adjust my hydration habits if needed.”
Step 3: Pair Water With Other Health Goals
SMART goal example: “I will connect drinking water to my goals for energy, mood, or health.”
Step 4: Stay Flexible
SMART goal example: “I will let my drinking water habits adapt as life changes.”
Long term habits come from simplicity.
When Everything Feels Too Much While Drinking More Water
Some days you will forget. Some days life will get busy. That does not mean you failed.
• Take three slow breaths and remind yourself you can start again anytime
• Drink one small glass of water instead of quitting completely
• Place water near you so it feels easier
• Be gentle with yourself because your body is trying to heal
• Remember that progress is built one sip at a time
Drinking More Water Is One of the Easiest Health Wins
You do not need extreme health plans to feel better. Sometimes your body simply needs kindness, consistency, and water. Drinking more water supports your brain, your energy, your mood, and your body in powerful ways.
SMART goals help make drinking more water easy, doable, and sustainable.
You are not behind. You are taking care of yourself.
Journal Prompt: Drinking More Water Reflection and Awareness
Use these prompts to support drinking more water emotionally and practically:
• How do I feel physically and mentally when I drink more water?
• What makes drinking more water difficult for me?
• What small hydration habit feels easiest to start with?
• How can I make drinking more water feel enjoyable instead of like a chore?
• What benefit do I hope to experience from drinking more water?
• What gentle reminder will I give myself on days I forget?
When You Want Support Beyond This Post
If you need more than reflection, these options are here to support you.
Neighbor Chat
A safe, welcoming space to talk about anything on your mind. No fixing, no pressure, just connection and understanding.
Next Step Coaching
Support focused on breaking life challenges into smaller SMART goals so you can move forward with clarity and less overwhelm.
Community Group
A supportive group space to connect with others navigating similar challenges and life transitions.
You are welcome to choose the support that fits your needs right now.
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