#4 MGM: Increase Your Water Intake

Mighty Goal Monday - Increase your water intake

MGM #4 – Increase you water intake

Staying hydrated is essential when it comes to maintaining a healthy lifestyle. However, I know it can be challenging to not only know how much you should be drinking but also to make sure you reach the recommended amount on a daily basis. There are days, I can tell I am not well hydrated because I usually am in a fog for the rest of the day. But there are also days where I know I am never letting go of my water bottle. Meaning that I know I need to work on being more consistent. (FYI, I’m always working on completing the Mighty Goal Monday challenges as well.)

This week’s Challenge: Increase your Water Intake by Drinking at least 70% of your recommended intake at least 5 times this week.

Let me explain.

Some of you may believe that the recommended amount of water is always 8 cups. As time has gone on, that recommendation has since changed. What I learned and practice in my Dietetic Internship was individuals water consumption should range from 30mL/kg body weight to 35mL/kg body weight. Now that can be confusing if you are not calculating nutritional needs on a daily basis like I am.

*Please note that this is a general range for individuals if you have a medical condition that requires more or less water intake go off your medical doctor’s recommendations.*

Here is an easy way I like to look at it.

There are 30mL in 1 ounce (and 8 oz equals 1 cup) Since the minimum amount of water you should be consuming is 1 oz/kg body weight, you can calculate your minimum water intake by determining your weight in kg.

A Simple Calculation

Your weight in pounds/2.2 = your weight in kilograms(kg).
Your weight in kilograms = the minimum amount of water in ounces you should be consuming
To determine the number of cups you should be drinking, take your ounces divided by 8.

Confused, please contact me and I can help you understand it better.

Again, for this week’s challenge, I want you to increase your water intake by consuming 70% of your minimum amount of water at least 5 times this week. You can do it!

Water & Your Body

I am sure you have heard before that your body is mostly made up of water, about 60%. Which means it is important to replenish your fluid levels throughout the day to compensate for your losses. Water loss in the body occurs through urination, sweat, fecal matter, and even respiration. Without enough water within your body, problems could occur. Water is essential for maintaining every system within the body, as well as, carry nutrients from your body. On top of this, water is also needed to help prevent constipation. So if you ask me, water is pretty essential in our bodies.


“If you feel thirsty, you are already dehydrated.” – This phrase is very common in the medical field and is true. By the time your brain sends out thirst signals, your water levels have already be depleted, causing dehydration to occur. When dehydration occurs it is possible to become light-headed, dizzy, or confused. If these symptoms occur, especially while being active or outside, please take some time to drink some water to replenish your depleted water stores. Additional health consequences can occur if dehydration is an ongoing problem.

Benefits for staying Hydrated

Improve your workouts.

Maintaining a good hydration status is important when wanting to improve your performance. Drinking water before, during, and after a workout can reduce fatigue from occurring, as wells, improve your endurance.

Boost your Mood and Brainpower.

Drinking water is important when it comes to your brain. If you notice yourself starting to go into a fog, whether it be through mood or thinking, drinking water can help. Studies have shown when dehydrated, there is a negative decline in both cognitive thinking and overall moods.

Ways to increase your water consumption

Carry a water bottle with you

Always having a water bottle (especially a reusable water bottle) is necessary if you are always on the run or sitting at a desk. When you have it on you, you are more likely to drink water opposed to not having a water bottle at all. My water bottle collection is always growing and I feel empty if I don’t have one with me. My favorite water bottles are Tervis water bottles because they are durable and double insulated. (I’ve had my Tervis cup for over 6 years now and it’s still my favorite one to carry!)

Try different alternatives to water

I am not talking about drinking soda or coffee. Instead look for sparkling waters or flavored waters. When choosing alternatives to water, make sure there are no calories or sugars as water does not have either. LaCroix is a great sparkling water brand that offers a large variety of flavors.

Infused Water

Adding real fruits can be a great alternative to plain water. I bought this pitcher and fell in love with it. It is so easy to make a large batch of infused water and have it throughout the week. My favorite fruits to infuse are strawberries, watermelon, lemon, lime, and orange. Another refreshing combination is cucumber and mint! The best part about infused water is you can make them whatever you are in the mood for or whatever extra fruit you might have. The possibilities are endless.

Overall, staying hydrated is essential when it comes to living and maintaining a healthy lifestyle.
Start this week off strong with a large glass of water with breakfast, on your commute into the office, or with your morning workout.

Do not forget to share your achievements, tips, and/or comments with me and the #MightyGoalMonday community. It is much easier to accomplish goals when you have others completing the same goals.

Share your #mightygoalmonday accomplishments and tips

Together we can accomplish small but MIGHTY weekly nutrition goals.

Mighty Goal Monday #3 Recap

Were you able to eat a balanced meal for at least 8 meals this past week? A balanced meal contains all the food groups to provide all the nutrients your body needs. I hope you got creative and found a new recipe that incorporates all the food groups. I was loving my taco salads that I loaded up with veggies, beans for protein, cheese & yogurt dressing for dairy, thin pretzels for grains that I ate with salsa, and a side of fruit. As time goes on, I hope you find it easier to make balanced meals without even thinking about it.

New to Mighty Goal Monday?

Find out more about why I started this blog series and what other MGM’s you have missed and can start at any time.


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