Your Water Habit Plan
A simple water routine that fits your day: no apps, no counting
Set a simple target
- Step 1: notice what you drink on a normal day. That's your starting point
- Step 2: add one glass of water with each meal
- Just a guide, not a rule: about 2.7 L (women) or 3.7 L (men) of total fluid a day (NASEM)
- About 20% comes from food, the rest from drinks. Go higher for heat, sweat and training
Anchor it to your day
- Cue 1: a glass of water right after you wake up
- Cue 2: a bottle on your desk. Refill it every time it's empty
- Cue 3: a glass with every meal
- Cue 4: water before and after training, with sips during it
Make it easy
- A 750 ml (25 oz) bottle filled 3 times holds about 2.25 L.
- Flavor with no sugar: a lemon or lime wedge (CDC), cucumber slices or mint
- Keep a jug in the fridge. Cold water is easier to drink
- Refill spots: desk, kitchen, gym, car. Water beats sugary drinks: no calories (CDC)
Hot days and hard workouts
- Hot or humid day: drink extra fluids and sip all day, don't wait for one big drink
- Gym: sip between sets. Weigh yourself before and after to see how much you sweat
- For long exercise, drink to thirst; avoid both major dehydration and overdrinking.
- During exercise, drink to thirst. Overdrinking can cause low blood sodium.
Good to know
- Kidney, heart or other medical conditions can change how much fluid is safe. Ask your doctor for your own target.
Sources
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