How Much Water Should I Drink and How to Build the Habit

“How much water should I drink?” is the wrong question to ask. “How can I drink more water?” is a better one.

Drinking water should be a no-brainer. And yet I know it’s one of the harder habits to build. Whether it’s concerns about how much or whether the water is clean, we struggle to stay hydrated.

While there’s conflicting research out there concerning exactly how much we’re supposed to drink on the daily, I’m a serious advocate of staying hydrated and can personally speak to you about all benefits that come with regularly sipping water throughout the day.

Your body needs water to function at its best, and helps with cell regeneration, digestion and lubricating your joints. It can help you flush out toxins, improves your complexion, decrease headaches and prevent cramps and sprains. Need I go on?

water and lemon

Google says to drink between half an ounce and an ounce for every pound you weigh.

So for those who weight in at 120 lbs that would be between 60 and 120 ounces which turns out to eb 8-15 glasses of water a day. That seems a bit high, but don’t forget you are intaking water in other ways beside just drinking it. Most sources say that eight 8-ounce glasses a day should do it…

But the truth is you don’t need to be overly concerned with how much, but simply choosing water throughout the day staying completely hydrated before its too late which could cause fatigue or other low energy feelings.

Humans are made up of over 60% water.

I don’t want you to struggle with this ever so important habit. If there was just one habit to improve upon it might be this one. So here are my go-to hacks to help you incorporate drinking more water every day so that you can make it a consistent habit:

water glass on table

1. Keep a glass of water at your bedside.

When your alarm goes off first thing in the morning, the first thing you should do it grab that glass and drink up! Your body is more likely to be in a dehydrated state first thing in the morning. Drinking that water will dramatically increase your energy levels so that you don’t have to reply on that cup of java first thing. Or… drink your coffee, but have your water first!

2. Keep water bottles in your home, your car and your workplace.

The less you need to carry around, the easier it will be for you to drink water wherever you go. Make it a goal to drink one bottle before lunch and another one in the afternoon.

3. After every bathroom break, sip on a glass of water.

When you’re hydrating, your body is doing its job – regulating your water balance and flushing out toxins. If water’s going out, do make sure there’s enough going back in!

water with fruit

4. Liven up your water with fruit or herbs.

If you’re getting bored of the taste of water, consider adding in some lemon slices, cucumber, mint, strawberries or basil. They’re refreshing and will also help make drinking lots of water more enjoyable. If you don’t want to eat your fruit, there are lots of infuser water bottles available on the market.

5. Drink evening herbal teas.

If you’re someone who tends to get the munchies in the evening, swap out the snacks for a herbal tea. Our hunger cues are often a sign that we’re thirsty, and grabbing a tasty non-caffeinated tea first will almost always satisfy your hunger cravings. Check out David’s Teas for a fun selection of interesting flavours!

6. If you’re drinking alcoholic beverages, make it a rule to drink one glass of water after every boozy one.

Trust me, your hangover will thank you – the more hydrated you stay, the better you’ll feel the next day.

7. Eat a ton of fruits and vegetables.

If you’re finding it difficult to drink all that water, try upping your vegetable and fruit intake. Almost all fruits and veggies have about 80-90% water content. Aim to include a ton of veggies in all of your meals throughout your day, and fruit once or twice.

I’d love to hear about how you feel after a week of trying out these strategies to help you stay hydrated. Do you have any other tips and tricks for helping you get your daily water that I haven’t listed here? Let me know in the comments!

Your trainer,


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