Ever wonder why it can be hard to choose water when you’re thirsty, even though you know it’s the best healthy hydration choice? Esther Papies, PhD, tackled this question through research. Currently a professor at Radboud University’s Behaviour Science Institute, Dr. Papies was previously an associate professor at the University of Glasgow’s Institute of Neuroscience and Psychology, where she headed up the Healthy Cognition Lab. Part of her impressive academic work there focused on what happens in our brains when we make beverage choices and how we can hack our own psychology to make healthier decisions.

The key to making “water first for thirst” your personal mantra, according to Dr. Papies, isn’t about willpower or focusing on long-term health benefits—it’s about creating immediate rewards and building habits that make choosing water automatic.

“I’m surprised by how little we know about why people drink water,” says Dr. Papies, whose research while at the University of Glasgow revealed that our brains process beverage products differently. When we see sodas, our brains activate taste and reward centers, while water is often viewed as “boring but convenient.” The good news? Water is also strongly associated with being “refreshing” and “thirst-quenching”—immediate positive effects we can focus on.

Want to drink more water? Here’s how to make it happen.

First off, stop thinking about it as just “healthy” and start appreciating how refreshing water is to drink. When you’re thirsty and take that first sip of water, pay attention to the immediate satisfaction you feel. Dr. Papies’ research shows that “it’s very pleasurable to drink water when you’re very thirsty,” so focus on that instant reward rather than the accumulative, long-term health benefits.

Make your water experience more fun and personal. Select a glass you enjoy drinking from and use it when you enjoy some H2O—that creates what’s called “hedonic feedback,” experiencing an extra bit of pleasure based on the taste, smell, or, as in this case, the texture of your favorite glass. Dr. Papies notes the positive reinforcement subtly encourages you to reach for water more often.

Like your water cold? Keep it chilled. Prefer it room temperature? Do that instead. The point is to make water drinking pleasurable for YOU.

Dr. Papies’ research also found that our “typical” drinking habits are the strongest predictor of what we’ll choose in the moment. So, make water your default by keeping it visible everywhere—your desk, bedside table, kitchen counter, and gym bag. The less effort it takes to grab water, the more likely you’ll choose it.

In one study, Dr. Papies and her Healthy Cognition Lab researchers discovered that people who see drinking water as part of their identity had more consistent water intake. So, start thinking of yourself as “someone who drinks water” and notice how that simple mindset shift affects your choices.

Got kids? Dr. Papies says it’s crucial that you drink water in front of them: “The most important thing parents [and caregivers] can do is drink water themselves.” Children who see adults choosing water naturally adopt the habit themselves. Plus, research shows that even one glass of water can improve cognitive ability in school-aged kids.

The bottom line from Dr. Papies’ impressive healthy hydration research is simple: Don’t rely on long-term health goals to drive your water consumption. Instead, create immediate, positive associations; make water easily available; and gradually build habits that make reaching for water as natural as breathing. Before you know it, “water first for thirst” won’t just be a slogan—it’ll be automatic.

* This article is based on “Healthy Hydration and the Psychology of Desire,” which was published in the International Bottled Water Association’s membership magazine, Bottled Water Reporter, 2021.