Avoid making it high in sugar and aim instead for the protein content. You can also vary your blender drink by the flavor of the powder i.e. vanilla, lemon, chocolate, and others. A scoop of Millers bran or oat bran makes a high fiber drink. Enjoy creating your own taste treat in this liquid form. Be sure to keep it liquid or you defeat your purpose.
Clean water is an important component in eating well.
Your goal is to empty the jug by 5 pm, so your sleep will be undisturbed. If that isn't convenient for you, put the water in a couple of bottles and take them with you to drink in the car and while at work. A very thin slice of lemon added to the water will make it a delightfully special beverage. Again, you need to play a creative game with yourself while you're changing your outlook and attitude about fueling your body. You might want to park your car a little farther from the building or the store, than you usually do.