Hands up if you’re guilty of downing flat whites at your desk all day, but when it comes to good old H2O, you’re criminally bad at getting enough of the good stuff?

At this point, you probably don’t need reminding that supping water is one of the best things we can do for our health. Not only does it help transport vital nutrients around the body, it plays a role in regulating body temperature, flushing out toxins and keeping your joints lubricated. Drinking decent amounts can also bless you with clearer, healthier skin.

Topping yourself up can be taxing work though, and nearly two thirds of us don’t drink the recommended 2 litres per day. If you regularly fall into the forgetful camp, here’s how to stay hydrated and make drinking water less of a chore.

Drink a glass when you brush your teeth

Building healthy, lasting habits isn’t easy, and it can be notoriously difficult to make even small positive changes stick around for the long haul. But did you know that approximately 40% of your daily actions are driven by automatic behaviours?

Research by leading social scientist BJ Fogg has found that habit stacking, where we attach a new habit to an existing routine, is a particularly effective tool for enacting change. Why? Because it takes advantage of the deep neural pathways that we’ve already built in the past, we don’t need to create entirely new synaptic connections for a new habit to take hold.

Instead of vaguely telling yourself you’ll drink more water throughout the day, sink a glass around a well-practised behaviour like brushing your teeth, opening the curtains or making your morning coffee. Neurologically, it’ll tee you up far better for success than simply setting the hopeful intention.

Infuse your water with a flavour kick

One of the major reasons why people avoid drinking water in the first place is because they don’t necessarily love the metallic taste.

But the secret to drinking more of the wet stuff needn’t be forcing yourself to chug what you hate, as there are plenty of accessibe ways to pimp your glass and make the habit all the more appealing.

Adding garnish like fresh mint, chopped fruit or cucumber slices can add extra depth of flavour to water’s bland profile, and there’s now a whole category of flavoured electrolyte powders that can make rehydrating at the gym both tasty and effective.

Even just adding a simple twist of lemon to a pre-Zoom meeting refreshment can encourage you to reach for your deskside tipple more often.

Add water-rich foods to your basket

Although most of the water our body craves comes right from the tap, around 20% to 30% comes from what’s sitting on our plates.

If you’re a notorious snacker that’s forgetful with drinks, try skipping the dehydrating crisps and go for fruits and veggies that are known for their water-rich properties instead.

The humble cucumber, which is comprised of a whopping 96% water, is one of the best you can chop up and chomp while you’re busy responding to emails – but other hydrating heroes include tomatoes, watermelon, apples, oranges and blueberries.

Get on the bubbles

A cold glass of fizzy water can feel like a fancy treat, but did you know that it’s just as hydrating as the flat stuff?

A study in The American Journal of Clinical Nutrition found that carbonated H20 counts just as much towards your daily 6 to 8 glasses quota as plain old tap water.

If you don’t love the taste of plain mineral water, sparkling waters and supermarket seltzers now come in innumerable flavours, from forest fruits to fiery ginger. Just make sure to opt for those that are low in added sugar to avoid unwanted trips to the dentist.

Set an alarm

In today’s digital world, notifications practically rule our lives. Habit researchers have found that the average person checks their smartphone every five minutes, with most of these interactions happening completely unconsciously.

If you’re already a hapless slave to your devices, why not turn your tech reliance into a silver lining by setting reminders to take regular water breaks?

Not only will you increase your likelihood of reaching the holy grail of regularly drinking two litres per day, but stepping away from your inbox can help reduce niggling back pain, limit eye strain, supercharge your productivity levels and ultimately prevent you from burning out on the job. An easy wellness hack that ticks multiple boxes? Count us in.