Hydration is one of the most overlooked tools in weight loss and overall wellness. Proper fluid intake supports metabolism, digestion, detoxification, energy levels, and appetite regulation. Even mild dehydration can increase fatigue, cravings, and stalled progress.
Our Goal:
80–110 oz of fluids daily
This range supports optimal metabolic function and helps your body efficiently process stored fat.
Step 1: Set a Simple Daily Target
Start with a foundational habit:
30 oz of water before coffee or any “fun drink.”
Fun drinks include anything flavored or containing caffeine (coffee, energy drinks, flavored lattes, etc.). Starting your day hydrated helps stabilize energy, reduce cravings, and prevent relying on caffeine for a boost.
Pro Tip:
If 80 oz feels overwhelming, build gradually. Increase by just 10 oz at a time and work your way up. Small, consistent increases are more sustainable than drastic changes.
Step 2: Make Tracking Easier
Use a larger water bottle (30–40 oz) to reduce the need to constantly track ounces.
Aim to refill it 2–3 times per day.
Use a straw — most people naturally drink more without realizing it.
Invest in a fun water bottle that excites you and keep it with you throughout the day. Think of it as your new “emotional support water bottle.” If it’s always nearby, you’re more likely to sip consistently.
Step 3: What Counts Toward Your Goal
The following all contribute to your daily total:
Plain water
Herbal or unsweetened caffeine free tea
Sparkling water
Water infused with fruit
Electrolytes count as well and can be especially helpful if you sweat frequently, exercise regularly, or feel fatigued despite drinking water. Choose options without added sugars when possible. We sell two different brands in the clinic. 1-2 servings of electrolytes per day is generally recommended.
If plain water feels boring, add fresh lemon, berries, mint, cucumber, or citrus slices for natural flavor.
Step 4: Make It Enjoyable
Hydration should feel supportive — not like a task to check off.
Add fruit or herbs for variety
Incorporate sparkling water or tea
Explore mocktail recipes in the Fuel the Glow Cookbook for creative, refreshing options aligned with your goals
Key Takeaway
Hydration is foundational. Before adjusting calories, increasing cardio, or changing macros, ensure your fluid intake is consistent and adequate.
Set the goal.
Keep your bottle close.
Sip consistently.
Let hydration work for you.