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Motivate Me Monday!

Annie and I have teamed up to provide our readers with weekly exercise and healthy eating tips.  Since Annie is our fitness guru and I love to find creative ways to eat healthy, we thought it would be fun to create “Motivate Me Mondays”.  We know it is great to start each week feeling motivated and recharged, so we hope that our articles inspire you each week. Please join us each Monday for quick healthy living tips and remember to stay fit and eat well!

Weekly Healthy Eating Tip: Drink More Water.

Water is probably the most essential nutrient we need. It makes up about 60 percent of the body and keeps organs functioning properly. To name just a few important functions, water aids the body with brain functions, digestion, metabolizing body fat and rids the body of harmful toxins. Water also keeps skin, hair and nails healthy and hydrated.

So why is it so hard to meet our daily water intake requirements? I know as a mom, I am always so busy taking care of my child that I often forget to take care of myself!  According to the Mayo Clinic, “an adequate intake (AI) for men is roughly three liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day,” (

While the Mayo Clinic states it should be total beverages; water is best—many flavored beverages will give you unnecessary calories, and caffeinated beverages can dehydrate you, which only leads to needing more water to fulfill your daily requirements.

To find out how much water you need based on your weight, lifestyle and environment, check out this calculator:

The calculator assesses your weight, lifestyle and environment and comes up with a personal calculation of how much water your body needs.

Here are some more tips I’ve used to help me meet my water intake goals:

When you wake up in the morning, drink a full glass of water—It will help wake up your body and give you energy to start the day.

Always carry a water bottle with you—Be kind to the environment and use a reusable water bottle!

Always drink a full glass of water before meals—This helps with over-eating, too. Often our body signals to our brain that we are hungry, when in fact, we are just dehydrated and need more water.

Always drink extra water on top of your daily requirements if you exercise.  The more you sweat, the more you will need to replace lost water. I try to aim for an extra eight ounces per 20 minutes of vigorous exercise.

Always keep a glass of water by your bed—When you wake up thirsty in the middle of the night, you’ll be more likely to drink the water if it’s already there.


This week, I challenge you all to assess your body’s water intake needs and make it a daily goal to meet them. You will be happy you did; you will feel great and who knows, maybe you will even lose a little weight without even trying— always a bonus!

Disclosure:  This advice should not replace the advice of your doctor.