Start with the first week’s goal and try to progress a little further each week. By the end of the month, have a plan for how you’ll continue to maximize your new habit!


Week #1 Goal:

Start every morning with three cups of water as your first task of the day. This is about 24 fl oz of water.


Week #2 GoaL:

Men aim for 16 cups of water a day. Women aim for 11 cups of water a day.


Week #3 Goal:

Use the following formula to calculate your daily goal for water consumption:

Ounces=[Bodyweight(lbs) x .5] +10


Week #4 Goal:

Try to minimize liquid calories (ex. soda) during the week. Sports performance based nutritional liquid calories are acceptable (ex. protein shake).