Water is imperative to live.
Water makes up 45–75% of your body weight. It is vital for heart health, weight loss, athletic performance, and cognitive function.
According to research, boosting your water intake can have various health benefits.
Yet, the amount of water you need is debatable, and drinking too much can harm your health.
How much water is enough?
According to the research report by the U.S. National Academies of Sciences, Engineering, and Medicine, an acceptable daily fluid intake is as follows:
- 15.5 cups for men per day or 3.7 liters (125 ounces)
- 11.5 cups for women per day or 2.7 liters (91 ounces)
Weekly Recap: 16 cups per day for 30 days
I tried to drink 3.78 liters of water per day last year, but it never worked. This year, I promised myself that instead of drinking a gallon of water for 12 months. Let’s break it down into small goals and track weekly progress.
Water bottle with measurements to track the progress
I bought the following one-gallon motivational water bottle with measurements to track my water intake.
The water bottle is available in many colors. Below is the one I purchased.
Week-1
The first week was hard.
I literally went to the washroom almost every hour.
I even got up at night multiple times in the first week.
I barely drank 3 liters in the first couple of days.
Every time I went to the washroom, I mentally prepared myself that it was the process of cleaning my kidneys.
I also felt unproductive during the first week because of the washroom breaks.
Finally, on day 7, I finished 1 gallon of water. I felt super happy!
Week-2
I finished the 3.78 liters 4 times in week 2.
Significant progress!
I was still preparing my body to absorb more water.
Drinking water is like cleanse the system, fill up, decrease your calorie load and improve the function of all your tissues. — Kewin R. Stone
Week-3
I drank 3.78 liters every day, and I felt proud of myself since I was hitting my goal every day.
I didn’t use the washroom as often as the first week, but I was feeling more hydrated and energetic than usual, and I was in a fantastic mood.
Week-4
Drinking a gallon of water became part of my routine, and my stamina increased.
I kept the motivational water bottle at my desk because I work from home. I drink it throughout the day, including during meetings.
If I calculate the 3.78 liters of water consumed over the course of 30 days, I was able to finish the bottle only 18 times; the rest of the days, I drank around 3 liters.
Success rate — 60%
Here are the four things that happened physically and mentally in 4 weeks.
Energy level increased, especially during exercise
Have you ever heard the phrase “it quenches your thirst”?
Well, the proverb is correct. During my workouts, I did not become dehydrated. Physically and mentally, I was feeling more energetic after the second week.
Body water waste and regular bowel movements
Water assists digestion and aids in the removal of waste. Drinking 3–4 liters of water daily will help with constipated bowel issues.
Tip: I have been drinking a warm glass of water with lemon first thing in the morning since 2016. It always helps me to start my day.
Increases mental alertness
Studies show that our brain, which is only 2% of our body weight, consumes around 20% of our body’s energy. Drinking adequate water provides enough oxygen to be delivered to your body’s cells.
I am feeling more active throughout the day, especially in the 4th week.
The Bottom line
Drinking adequate water on a daily basis is paramount for excellent health. In fact, I am getting famous among family and friends as a “water doctor.” Because I always recommend drinking at least 3 liters of water each day.
I’ll publish a new article about my 3.78-liter water intake journey each month. It wasn’t easy to drink a gallon of water for the first ten days, but I can see how it might become a sustainable habit.
As soon as you start seeing the benefits, it will become a habit.
Thank you for reading, following, and clapping.
Disclaimer: Please note that this article is not health advice. It is for information purposes only. The content reflects my review of credible sources from scientific papers.
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As a new reader, please check my holistic health, productivity, and well-being stories reflecting my reviews, observations, and 30+ days of experiments (29 completed so far) to build a sustainable healthy lifestyle.
My Supplements Stack
Many readers asked if I consume any supplements. Yes, I do. However, I consider supplements as add-ons, not solid meal replacements.
I prefer to eat whole foods and avoid canned ones. I also believe that recent food quality has lacked proper nutrition, so I take supplements to fill the gap.
I only consume proven and continuously consumed supplements by scientists like Andrew Huberman or experimental gentleman Tim Ferris. Supplements will help you enhance your overall life.
| What I Take & Why | Supplement Name – Optimize your health journey |
| Sleep Supplements Preferred to take 30 – 60 minutes before bedtime. | Magnesium L-Threonate –> 144 mg Apigenin –> 50 mg L-Theanine –> 200 mg |
| Supplements for Brain Performance | Creatine –> low dose (5 grams) taken daily Omega-3 Fatty Acids –> 2-3 of EPA daily1 Phenylethylamine (PEA) |
| Anti-inflammatory Supplements | Turmeric / Curcumin with Black Pepper -> Joint Support N-Acetyl Cysteine (NAC) –> Support immune function Methylsulfonylmethane (MSM) –> for treating injuries Athletic Greens –> as “nutritional insurance” |
| Physical Performance + Recovery Supplements | Grass Fed Whey Protein –> Joint health and recovery Alpha-GPC –> Before a workout L-Tyrosine –> To enhance exercise performance Branched-Chain Amino Acids –> to enhance muscle building & recovery L-Glutamine –> for gut health and muscle recovery Zinc –> for exercise recovery (muscle damage) |
| Immune Support Supplements | L-Lysine –> to combat viral infections and cold sores Apple Cider Vinegar –> to boost immunity Medicinal Mushrooms –> to enhance immune function |
