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💪 8-Week Body Transformation Challenge! 🥗


Drink Water

Make hydration a priority.


This habit is about drinking enough water each day (after all, up to 60% of the adult human body is water!).


Staying hydrated is one of the best things that you can do for your overall health.

Drinking enough water will help you maximise physical performance, boost energy levels and brain function, reduce headaches and constipation, reduce hunger, and help with weight loss.


We recommend working up to around 2L (~8 cups) of water per day, but if you don’t normally drink much water at all then you may wish to start with around 1L (~4 cups) of water per day.

Keep in mind that there is no one-size-fits-all guideline for water intake and drinking an excessive amount of water can also be bad for you as it can dilute the electrolytes in your blood.

Individual needs vary based on age, weight, height, level of physical activity, diet, environment temperature, etc.

See if you can tune in to your thirst levels and remember to hydrate regularly throughout the day without forcing it.

Feel free to drink any water-based low-calorie beverage, but the ideal choice to work towards is plain still water.


✅ Design your environment for success by keeping your fridge stocked with bottles of water. Be sure to carry your favourite water bottle with you wherever you go for easy sipping and to use as an obvious reminder to drink more water.

✅ Use habit stacking by pairing the habit of drinking water with another habit you already do often (like making coffee, eating a snack, going to the toilet, etc).

✅ If you’re really struggling or hardly ever drink plain water at all, then make it more enjoyable and satisfying by adding some fruit infusions, flavour drops, warmth (in the form of tea/coffee), cold (ice), or bubbles.