Health & Wellness

28 Day Challenge – Drink More Water

January 31, 2016


Okay so our first challenge in #couchpotatotofabfit is about to start!  Most of us feel as though we drink enough water but you would be surprised to find that we don’t drink nearly enough especially if we are exercising.

Join our 28 day challenge to drink more water each day and you will feel healthier for it.  Your skin will be clearer, you may even lose weight and you will be flushing out the toxins from your body.

So the guidelines are pretty simple:-

  • Drink at least 8 glasses of water each day or more if you are exercising.  The Mayo Clinic suggests that the:

The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day.

  • You can include water used for coffee and tea although I would try to keep these to a minimum and make water your drink of choice.
  • You can add lemon or mint to flavour your water

How do I know if I’m drinking enough water?

A couple of quick signs that you are drinking enough is that you aren’t feeling thirsty and your urine is clear.

Ways to ensure you are drinking enough water?


  • Make water your drink of choice.
  • Carry a water bottle with you.  Invest in a fruit infuser bottle to keep it interesting.
  • Set your phone alarm to remind you to drink
  • Drink a glass of water before each meal
  • Start the day with a glass of lemon water
  • Drink  before exercising, during exercising and after exercising
  • Leave a jug of water on your desk
  • Fill a 1.25 litre bottle and aim to drink that over the course of the day
  • Download an app Here are 5 apps to track your water intake you could try.

Download the FREE Water Tracking calendar JUST CLICK HERE.

Mark off the each glass of water as you drink it!

Water Tracking guide


Join the #couchpotatotofabfit challenge today and let's get healthier together.Click To Tweet

Let’s Keep Sizzling!



Women Living Well After 50

Living Life Your Way

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  • Reply Michelle January 31, 2016 at 12:54

    Great idea. I even have a new water bottle with a fruit infuser (posted on Instagram). Warm lemon water is my daily regimen in the morning.

    • Reply Sue Loncaric February 1, 2016 at 10:19

      yes I saw it on instagram Michelle! Thanks for sharing this idea and I’m off to buy one this week. Great to have you in the challenge

  • Reply gigi January 31, 2016 at 21:01

    Okay! That is a challenge I can try! I love your chart with the glasses. That made me want to do the challenge even more! I’m going to figure out how many of my glasses I need to make the required amount and then use the glass. I might even use a fancy glass! Thanks Sue!!!

    • Reply Sue Loncaric February 1, 2016 at 10:20

      Hi Gigi!!! Oh I like the idea of a fancy glass so elegant! Great to have you in the challenge and I’m pleased you liked the download.

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  • Reply Michele February 6, 2016 at 04:27

    This is the one part of a healthy diet/fitness that I actually can do successfully regularly. I find it easy to drink water and I do so regularly. I wish that the eating and exercising were as easy for me!

    • Reply Sue Loncaric February 6, 2016 at 09:50

      Hi Michele at least you are starting on the right track. Just take things one step at a time you will get there. Have a great week!

  • Reply Memee February 6, 2016 at 18:04

    My 21 year old son and I both use the Water Your Body app to remind us to drink. It really got me in the habit of keeping water with me at all times. Now I don’t even have to wait for the reminder, I see my water and drink. It’s really changed my life. I used to hate water. It had to be super cold with ice or it caused a gag reflex. Now I can drink water any temp (though cold or with a drop of essential oil in there for flavoring, yummy!

    • Reply Sue Loncaric February 7, 2016 at 07:12

      Yes Apps are great Memee – what did we do without them! LOL:) I haven’t tried the essential oil which one do you use? It is great that your son is drinking water as well. Too often younger ones are too busy and don’t realise the importance. Thanks for stopping by to comment and have a great week!

  • Reply Memee February 7, 2016 at 04:00

    Another way to remember it (and this comes from multiple doctors) Is that if we are non-exercisers/non athletes it is half of our body weight in ounces. I am 189 pounds so every day I should drink 94 ozs of water for optimum organ health. Our hearts, minds, livers, lungs, eyes, skin, everything works better with lots and lots of water. The further away we are from our daily water consumption need (for me 94 oz) the more dehydrated our body is and the harder it is for our bodies to function properly. It impacts everything about us including mood, cognition, alertness, strength, wrinkles, detoxification, etc.

    • Reply Sue Loncaric February 7, 2016 at 07:16

      Thanks for the tip Memee. I think if we have tips like this it is easier to visual how much water we need. I think the benefits of water are under-rated. Thanks for the comment and have a lovely day!

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