30-day water challenge to drink a little more.

This challenge has no number of litres to hit. It is about drinking a little more water than you do now, in small easy steps, until it is simply what you do. How much is right depends on you, so follow what suits you, and ask a doctor if you are unsure.

30 days
four habits a day
one prompt a day

The rules: four small habits.

Four moments in the day to have a glass. Start from what you drink now and build up only when it feels easy.

Morning glass of water
Every day Morning

Keep a glass by your bed and drink it before anything else.
Fill your bottle
Every day Morning

Fill a bottle before you start the day and keep it within reach. Water you can see is easier to remember.
Midday refill
Every day Midday

Around lunch, refill the bottle and have a glass. It is a good moment to check in with yourself too.
Water with dinner
Every day Evening

Put a glass beside your plate. The meal reminds you, so there is nothing to remember.

Your 30 days, one small step each.

Keep the rules every day, and add the day's prompt on top. Swap any prompt for one you like better.

Week 1 Notice
1. Day 1 Count your glasses today, just to notice
2. Day 2 Put a glass by your bed
3. Day 3 Find a bottle you like
4. Day 4 Add one glass to your day
5. Day 5 Have a glass before coffee or tea
6. Day 6 Try water with lemon or mint
7. Day 7 Look back: what made it easy?
Week 2 Make it easy
1. Day 8 Leave a glass by the kitchen sink
2. Day 9 Keep a bottle where you sit
3. Day 10 Set a reminder for midday
4. Day 11 Have a glass after every walk
5. Day 12 Try sparkling water
6. Day 13 Make a jug of fruit water
7. Day 14 Add one more glass if it feels easy
Week 3 Make it yours
1. Day 15 Have water with every meal
2. Day 16 Try a new herbal tea
3. Day 17 Carry your bottle all day
4. Day 18 Have a glass when you get home
5. Day 19 Add frozen berries to your water
6. Day 20 Refill your bottle at lunch
7. Day 21 Look back: how many glasses now?
Week 4 Keep it going
1. Day 22 Pour a glass when you sit down to work
2. Day 23 Try iced water with cucumber
3. Day 24 Ask a friend to join you
4. Day 25 Have a glass before your shower
5. Day 26 Bring water on a day out
6. Day 27 Wash your bottle and start fresh
7. Day 28 Notice your new normal
Days 29 and 30 Look back
1. Day 29 Compare today with day 1
2. Day 30 Choose the habits you'll keep

If you miss a day.

Missing a day is part of any challenge, not the end of it. Pick up with the next day's prompt and carry on. A month of most days is still a month of small habits kept.

In Cozy, a busy day does not have to cost you a streak: skip the habit for the day and its streak holds. Away or unwell for a while? Pause the habit, and its streak waits for you.

Keep the challenge in Cozy.

Make these four habits in Cozy and tick each one off as you go. The cards fill with color and your streak counts the days.

Download on the App Store

Get it on Google Play

Three tips for 30 days.

Start from where you are

If you drink two glasses today, aim for three, not eight. Small steps are easier to keep than a big number.
Keep it where you look

A bottle on your desk, a glass by the bed, a jug in the fridge. Each one is a small nudge without a single reminder.
Make it taste nice

Lemon, mint, cucumber, frozen berries or sparkling water. For more small ideas like this, see these health habits.

Rather use paper?

Print the water tracker, stick it on the fridge and color in a glass each time you drink one.

Questions, answered.

What is the 30 day water challenge?

Drinking a little more water each day for a month, until it becomes a habit. This version is about small steps, not a set amount.

How much water should I drink a day?

It depends on you, your body, the weather and how active you are, so this challenge sets no number. Follow what suits you, and ask a doctor if you are unsure.

How do I remember to drink water?

Tie it to things you already do, like waking up, meals and coming home. In Cozy you can count each glass on the habit's card and set a reminder for it.