How to Develop Good Habits of Drinking More Water and Not Holding in Urine?

Hey buddy! I totally relate to your question. I used to be a "camel" too—so busy that I'd go hours without drinking water and avoid bathroom breaks, until my body started flashing warning signs. I finally decided to change, and things are much better now. Sharing my tips here, hoping they help you out.

This comes down to two key things: "drinking more water" and "not holding it in." Let's tackle them one by one.

Part 1: How to Fall in Love with Drinking Water? 💧

Most people avoid water because they either forget or find plain water boring. We need some clever tricks to build the habit.

1. Get "Your Own Gear": Buy a cup/bottle you love

Don’t underestimate this! A stylish, comfortable, or marked water bottle seriously boosts your motivation.

Tip: Get a 1.5L+ bottle and place it where you’ll see it often (like your desk). Set a goal: "I must finish this today!" Watching the water level drop feels rewarding.

2. Set "Hydration Alarms": Drink by the clock, not just when thirsty

Feeling thirsty means you’re already dehydrated. Be proactive!

My schedule (for reference):
- After waking up (7:00-8:00 AM): A big glass of warm water (~300ml) to wake up and kickstart your system.
- Mid-morning (around 10:00 AM): A cup to refresh your mind.
- Before lunch (around 12:00 PM): A cup to curb appetite and dilute stomach acid.
- Afternoon slump (around 3:00 PM): "Survival water"—non-negotiable!
- Before leaving work (around 5:00 PM): Finish your daily target.
- Evening: Sip after dinner; avoid large amounts 1 hour before bed to prevent nighttime trips.

Use phone apps or smartwatch reminders to nudge you.

3. "Bundle" Hydration with Daily Routines

Habit-stacking works wonders.

Examples:
- Every time you stand up to stretch, grab a glass of water.
- After using the restroom, refill your "inventory" with water.
- Take a sip before starting a new task.

4. Spice Up Plain Water

If water feels too bland, jazz it up naturally.

Add flavor: Toss in lemon slices, mint leaves, or a tea bag (like green tea, chrysanthemum, goji berries). Instantly tastier and healthier!

Part 2: How to Stop Holding It In? 🚽

Holding pee might save time short-term, but it wrecks your bladder and prostate long-term. Your bladder is like a balloon—overstretching it weakens it. Stagnant urine also breeds bacteria.

1. Adopt a "Golden Rule": Pee Urgency > Everything Else

Mindset shift is key!

Remind yourself: No task or game is worth your health. When nature calls, drop what you’re doing immediately. Those few minutes won’t ruin your day.

2. Build "Preemptive" Bathroom Trips

Like hitting the rest stop before a long drive.

Go even if you don’t feel the urge:
- Before leaving home.
- Before long meetings.
- Before movies.
- Before bed.

3. Sync with "Drink More Water"

It’s a virtuous cycle. More water = more bathroom breaks = less chance to hold it. Soon, "holding it" won’t even cross your mind.

4. Don’t Apologize for Prioritizing Health

Some feel awkward about frequent trips.

Remember: Caring for your body is non-negotiable. No one will judge you. Walk out confidently—it’s self-respect.

To Sum Up

Buddy, it’s simpler than it seems. The keys are "deliberate practice" and "consistency."

Keep a large bottle on your desk and finish it daily.
Drink on schedule—don’t wait for thirst.
When you need to go, go now!

It might feel annoying at first, but stick with it for 21 days to build the habit. After three months, it’ll feel natural. Your body—especially your urinary system—will thank you!

You’ve got this! Wishing you healthy habits and great health! 👍