Don’t worry. I’m not going to give you a “quick” list of all 18 tips at once. Why? Because not only will you likely stop reading after the third or fourth tip, but there’s no way you can successfully implement all 18 habits at the same time. So, let’s try introducing one each week. Read the tip for the week on Sunday, then practice it all week long. Each week, add the new habit and let them accumulate. Focusing on one small habit at at time drastically increases the liklihood of success in making it stick long term. Add a reminder in your phone to read the blog each week. Ask a family member or friend to do this with you for added accountability. You’ll be amazed at how easy it is when you take it one small step at a time.
If you are just now joining us, simply got to the blog page and start from the begining. Don’t try to “catch up” but read one a week, practicing that week’s habit and adding the next week.
Ready for your second habit?
2. Drink More Water
Hydration: The Foundation of Optimal Health and Performance
Water is essential to virtually every biological function in the human body—from regulating internal temperature and lubricating joints to facilitating nutrient transport and detoxification. Proper hydration is fundamental for cellular health, digestion, circulation, and brain function. Yet, dehydration remains a common issue, often mistaken for fatigue, hunger, or even cognitive fog.
According to the National Academies of Sciences, Engineering, and Medicine, the average daily water intake should be approximately 2.7 liters (91 ounces) for women and 3.7 liters (125 ounces) for men from all beverages and foods combined (National Academies, 2005).
How Drinking More Water Supports Weight Loss and Metabolism
Hydration also plays a pivotal role in body composition and weight regulation. Multiple studies have found that increased water intake may aid in:
- Appetite suppression: Drinking water before meals helps create a sense of fullness, reducing overall calorie intake. One study found that individuals who drank 500 mL of water before meals consumed fewer calories and lost more weight over a 12-week period (Dennis et al., Obesity).
- Boosting metabolism: Drinking water has been shown to temporarily increase resting energy expenditure by 24–30% within 10 minutes of ingestion, peaking around 30–40 minutes post-consumption (Boschmann & Steiniger, Journal of Clinical Endocrinology & Metabolism).
- Improving digestion and exercise performance: Water helps break down food, transport nutrients, and prevent fatigue and cramps during physical activity. Even mild dehydration (1–2% fluid loss) can impair cognitive performance and physical endurance (Popkin et al., Nutrition Reviews).
Practical Tips for Staying Hydrated
- Begin your morning with a full glass of water to replenish fluids lost overnight.
- Carry a reusable water bottle and sip throughout the day.
- Flavor your water with lemon, cucumber, or mint if plain water feels monotonous.
- Monitor urine color—light straw-colored urine generally indicates adequate hydration.
Bottom Line
Staying hydrated goes far beyond quenching thirst. It supports nearly every system in your body, enhances weight loss, sharpens mental clarity, and boosts energy levels. Make it a daily habit to drink water consistently, and your body—and mind—will thank you.
Come back next week for Habit #3