I Drank 64 Ounces of Water a Day for a Month. Here's What I Learned. (2023)

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Recently, I made it a priority to drink at least 64 ounces of water each day. I know we’ve said a million times that drinking water is important for helping you get that glow from the inside and out. So I decided it was time to start practicing what I preach.

And you know what I learned? All of the hydration hype is real.

How real? You know how sometimes you’re reading a magazine and some celebrity says that staying hydrated is her biggest beauty secret, and you roll your eyes? I now fully endorse such claims.

Here’s my water schedule and the 11 lessons and tips I learned by seriously upping my water intake. Plus 3 infused water recipes to get you started!

I Drank 64 Ounces of Water a Day for a Month. Here's What I Learned. (1)

My Water Schedule

  • Within 30 minutes of waking up: 8 to 16 ounces
  • 30 to 60 minutes before each meal: 8 ounces
  • During a meal: limit to 4 to 8 ounces
  • Start drinking water again 60 minutes after each meal
  • Between meals: 16 ounces or more
  • Before bed: 8 ounces

1. Start every day with at least one glass.

Make drinking water one of the first things you do, and it will become habit in no time. Try starting your day with a tall glass with a little lemon juice (lemon ice cubes make this much easier!) or mix up a cleanse water for extra detox benefits. It’s become such a habit that now I crave that warm glass of water every morning when I wake up.

2. Keep a water bottle glued to your hip.

Because you won’t drink enough if you don’t bring water with you! My water bottle now goes with me everywhere (here are some of my fave copper ones), and I make sure it’s filled up before I head out the door. You’d be surprised how much of your hydration goal you can knock out while sitting in traffic, heading to the store, or running errands.

Here’s the thing: you can’t drink more water if you don’t have easy access to it. This is definitely an “out of sight, out of mind” issue—at least for me.

And I’ll be honest, I panic a little bit if I head out the door and realize later that I don’t have my water bottle! Because I know I’ll get thirsty and it’s just easier if you plan ahead. Make sure to buy one that you’ll actually use, that fits in your car cup holder, and that isn’t a pain (or too ugly) to lug around with you.

Glass is ideal for water bottles, however BPA-free plastic is alright if you’re worried about breakage. Full Circle’s Daytripper glass bottle is a sleek glass version (they also make a travel-sized infuser bottle with a built-in citrus reamer). LifeFactory’s glass bottles have a silicone cover to protect them.

If you’re a fan of the Brita filter, they make a travel version; the CamelBak bottle is a great choice for those who just need to have a straw. Make sure to wash your water bottle with a brush often!

I Drank 64 Ounces of Water a Day for a Month. Here's What I Learned. (2)

3. Guzzle before you eat.

Water with lemon is the perfect beverage before breakfast. And now I won’t eat until I’ve emptied my 32-ounce water bottle before lunch and dinner.

This helps me feel full since thirst is often mistaken for hunger. Plus, it prevents me from drinking during meals, which can sometimes interfere with digestion.

4. Don’t buy your drinking water. Get a dedicated water pitcher instead.

I am not a fan of plastic water bottles. Tap water is so easy, and it’s free!

I’d much rather invest in a good water filter that I can use over and over rather than drink-and-toss plastic bottles. Try a filtered water pitcher that reduces bad taste, odor, chloramine, and chlorine from your water.

This could be a Brita-type filter pitcher, or just a large glass bottle you refill as needed. Sure, you’ll have to walk to the kitchen or break room a lot, but you’ll always have a supply of refreshing, cold water at the ready—and if you work at a desk, you’re better off getting up for short breaks throughout the day. You’re probably going to be needing to visit the bathroom more anyway!

I’m a fan of my 41-ounce glass pitcher with a handle; it’s large enough that I don’t have to refill it often, but small enough that I don’t feel like I’m going to drop it when it’s full. You can also buy a countertop model for your office, or if you have a lot of water drinkers at home. Just be sure to wash it out every few days.

I Drank 64 Ounces of Water a Day for a Month. Here's What I Learned. (3)

5. Flavor is your friend.

Drinking plain, filtered water can be an abrupt switch if you’re used to sweetened sodas or teas. So don’t be afraid to add flavor with spices (cinnamon or ginger), fruit (berries or citrus are my favorites), herbs (mint or rosemary), or veggies (cucumber).

You can also dilute a couple of tablespoons of apple or other juice into your water. When you make drinking water feel like a treat (like fancy spa water) instead of a chore, you will be more inclined to reach for it on the regular. Here’s aninfused water tutorial to get you started.

Check out the 3 flavored water recipes below or try one of these recipes:

Fruit infusion ideas

Summer infusion ideas

Fall infusion ideas

(Video) I DRANK 64 OUNCES OF WATER A DAY FOR A WEEK AND HERE ARE MY RESULTS!!!! 👈🏾👈🏾👈🏾

Immune-booster infusion ideas

If you’re not a fan of straining or picking out mint leaves or chunks of cantaloupe every time you pour a glass, look for a glass (or BPA-free plastic) infuser pitcher that keeps the infusing agents contained. There are also countertop versions of these.

6. Try something other than water.

Hydration doesn’t have to just mean still water. Now I’m addicted to herbal tea! Zero calories and it’s warm and flavorful.

Plus when you think about how much water you already use in a day, you realize it’s all the time! I use water to make my morning coffee and my afternoon green tea, cooking rice, and making plant milk.

I add filtered water to my favorite Glowing Green smoothies. And you need water for fresh, simple syrups for better-tasting cocktails. All of those count (except maybe for the coffee because it is a diuretic, so I just call it even on that one).

Sparkling water or non-caffeinated teas will still keep you hydrated, as will tasty waters like coconut water, watermelon water or maple water. (The latter group does contain sugar, though, so drink it in moderation.)

7. You’ll see physical improvements.

I wasn’t expecting revolutionary changes in my body when I started drinking more water, and the improvements were subtle at first. As I moved into week two, I noticed I had more energy and felt less bloated.

Then it occurred to me that I wasn’t getting mid-afternoon headaches as often. I also started feeling like I had better concentration and more energy than I typically did before in the afternoons when blood sugar crashes would send me on a quest for snacks, coffee, or both around 3 pm every day.

This may also be a function of what I am NOT drinking, namely—diet soda. There is no doubt that I am avoiding dehydration throughout the day by maximizing my water intake, but I think some of those symptoms were from the sugary things I used to drink.

8. You’ll start to crave it.

You would think that after drinking so much water, you’d never be thirsty, but it’s the opposite. The more water I drank, the more I missed it when I slacked off.

When falling behind on my daily goal, I noticed that I was super thirsty, tired, and sluggish. Suddenly, I was craving water more than food, and that never happens.

I Drank 64 Ounces of Water a Day for a Month. Here's What I Learned. (4)

9. Your skin really will improve.

Once I’d reached peak hydration after several weeks of drinking more water, I noticed a big difference on the outside too. My skin, which usually tends toward dry, wasn’t as dry or itchy as it typically was. I found myself using less lotion, and my skin felt less tight after cleansing.

Next came fewer breakouts and—dare I say it?—a luminous glow. My bare skin started to look more like my skin post-makeup, post-highlighter application. It wasn’t flawless, but it was good enough that I no longer felt uncomfortable going out without makeup.

At first, I thought it was just my imagination. But when friends started asking what I was doing differently with my beauty routine—had I found new makeup, better moisturizer, or perhaps the holy grail of natural-looking highlighters?—I knew I was onto something.

10. You’ll save money.

If all of the above isn’t enough to make you want to up your water intake, perhaps saving money will be a good incentive. The fact of the matter is that when you’re drinking this much water every day, you don’t have the time or bandwidth to drink much else.

See alsoThe Best Essential Oil for Your Zodiac Sign

That means you’re saving money on flavored drinks, afternoon coffee runs, and sugary sodas. Seeing lower weekly grocery bills was an unexpected bonus for sure!

11. You’ll feel really darn accomplished.

Set a goal for the day (most experts recommend half of your body weight in ounces) and track it in a notebook or download an app like Waterlogged to make sure you’re reaching that goal. It will make drinking water feel like more of an accomplishment, especially if you’re competitive by nature!

Then you should definitely annoy toot your horn to your friends and family talking about how awesome you are for drinking all that water. What tricks do you use to up your water intake?

Increasing Your Water Intake FAQ

Won’t I be going to the bathroom all the time if I drink that much water?

I’ll be honest: you will be peeing a lot. There’s no way around it. It may feel excessive at first, but this is a good sign that your body is flushing out toxins.

Plus, it may seem like you’re making a ton more trips to the bathroom every day, but at least in my case, it felt that way because I truly wasn’t drinking enough water before (and not going to the bathroom often enough). It only seemed excessive by comparison, but you’ll get used to it, especially as you realize that the health benefits certainly outweigh the inconvenience.

BUT your bladder does adjust and this evens out after a couple of weeks.

How many ounces of water should I drink every day?

The answer isn’t so simple and often varies depending on the source. How much water each person should drink depends on lots of factors, including activity level, weight, and environment. If you live or work somewhere where it’s hot and you’re sweating a lot, for instance, you’ll need to increase your water intake.

The Mayo Clinic suggests that men consume about 15-1/2 cups per day and that women drink 11-1/2 cups per day. But those recommendations include the fluids that you get from water, other beverages, and food—and the Mayo Clinic estimates that 20% of your daily fluid intake typically comes from food. That’s why we like to stick with 64 ounces as a general, achievable goal.

(Video) i drank a GALLON of WATER everyday for a WEEK and here's what happened

How can I drink more water if I hate water?

Do some experimenting and find what works for you. If you miss the bubbly fizz of soda, try flavored sparkling water or seltzer, but be sure to check the label for added sugar. You might want to invest in a seltzer-making machine, so you can whip up your own carbonated drinks at home (while knowing exactly what goes into them).

Infusing water with fruit and herbs always makes me feel like I’m enjoying a drink at the spa, and it’s been fun to experiment with mixing different flavors.

Making adaily detox water is a simply habit that can provide bighealth and wellness benefits. Our internal organs can trap toxins, and detox drinks are the perfect way to flush out all the gunk. It’s important to give our digestive systems a restfrom breaking down and digesting foods. The liver is the most important organ to detox, and drinks like these can help it function to its fullest.

3 Infused Detox Water Recipes

I Drank 64 Ounces of Water a Day for a Month. Here's What I Learned. (5)

Lemons, cucumbers, apple cider vinegar and cranberries are excellent ingredients to include in detox drinks to cleanse our bodies and assist in weight loss. They contain important vitamins, minerals and enzymes that rev metabolism, improve digestion, fight off cravings and improve your inner body and outer looks. Your body will thank you and you’ll feel more energized to take on anything your day throws at you.

Lemon Water Elixir

There are countless reasons to start your day with a tall glass of this lemon water elixir (here are 10 in case you’re wondering!). Our bodieslose moisture while we sleep so replenishing first thing in the morning is the best way to stay hydrated and kick start digestion and metabolism.

I Drank 64 Ounces of Water a Day for a Month. Here's What I Learned. (6)

Ingredients

  • 1 cup room temp water
  • 1 lemon juiced
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon raw honey or stevia
  • dash sea salt

Instructions

Combine ingredients and stir

Flat Belly DetoxWater

Drink yourself skinny and flatten your belly with this drink. Not only can cucumber and citrus flush away toxicity, but you can also add vital nutrients and minerals to your water.Drink this skinny drink all day and flush the belly bloat away.

I Drank 64 Ounces of Water a Day for a Month. Here's What I Learned. (7)

Keep it simple! If you want to make another combination for optimal detox and weight loss, you can. Simply take a large pitcher or other water safe container, and fill with fresh water. Add fresh fruit (cut the fruit into paper-thin slices or small chunks), mint for extra natural flavoring and stevia or pure raw honey for sweetness.

Ingredients

  • ½ gallon water
  • 1 grapefruit sliced (can substitute with one lemon)
  • 1 tangerine sliced (can substitute with orange)
  • 1 large cucumber sliced
  • 10-20 peppermint leaves
  • Ice – as much as you like

Instructions

  1. Rinse grapefruit, tangerine, cucumber, and peppermint leaves.
  2. Slice the cucumber, grapefruit, and tangerine.
  3. Combine all ingredients in a half gallon pitcher.
  4. Refrigerate your detox water for 4-6 hours and serve over ice.

Cranberry Cleanser

Cranberry does more than help prevent UTIs. Cranberry water helps detox your liver and provides digestive enzymes that help your body rid itself of small fatty deposits.

I Drank 64 Ounces of Water a Day for a Month. Here's What I Learned. (8)

Ingredients

  • 2 tablespoons cranberry juice concentrate
  • 40 ounces room temperature water
  • 1 lemon juiced
  • Dash of cinnamon
  • 1 teaspoon of raw honey or stevia optional

Instructions

  1. If you cannot find cranberry concentrate, you can use pomegranate or cherry concentrate instead.
  2. If you can’t find concentrate, combine 8 oz. cranberry juice and 56 oz. water
  3. Drink one cup at a time throughout the day.

I Drank 64 Ounces of Water a Day for a Month. Here's What I Learned. (9)

Print Recipe

(Video) Is 64 oz of Water A Day ACTUALLY Enough?! (Medical Myth or Fact #2)

5 from 4 votes

6 Delicious Vitamin-Infused Water Recipes

With the help of these cleansing + hydrating water recipes, you’ll feel more energized to take on anything your day throws your way.

Prep Time5 mins

Total Time5 mins

Course: Drinks

Cuisine: Wellness

Keyword: detox

Servings: 42 oz

Author: Laura Wood

Cost: $5

Equipment

  • Half-gallon pitcher

Ingredients

Lemon Water Elixir

  • 1 cup room temperature water
  • 1 lemon, juiced
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon raw honey or stevia
  • Dash sea salt

Flat Belly Detox Water

  • ½ gallon water
  • 1 grapefruit, sliced (can substitute with 1 lemon)
  • 1 tangerine, sliced (can substitute with 1 orange)
  • 1 large cucumber, sliced
  • 10–20 peppermint leaves
  • Ice, as much as you like

Cranberry Cleanser

  • 2 tablespoons cranberry juice concentrate
  • 40 ounces room temperature water
  • 1 lemon, juiced
  • Dash of cinnamon
  • 1 teaspoon of raw honey or stevia (optional)

Digestive Aid Beauty Water

  • 8 ounces coconut water kefir or sparkling water
  • 2 tablespoons raw apple cider vinegar
  • 2- inch piece of ginger
  • 1 lemon, juice only

Cool Calm Beauty Water

  • 20 ounces water
  • 1 cup fresh berries
  • 1 handful fresh mint
  • 2 tablespoons honey, or 2 drops stevia (optional)

Weight Loss Flush Beauty Water

  • 20 ounces water
  • 1/2 grapefruit, sliced (ruby red preferred)
  • 2 tablespoons vitamin C powder or camu camu powder
  • 2 tablespoons honey, or 3 drops stevia (optional)

Instructions

Lemon Water Elixir

  • Combine ingredients and stir.

    (Video) : I Drank A Half Gallon Of Water For A Week & Here is What Happened!

    I Drank 64 Ounces of Water a Day for a Month. Here's What I Learned. (10)

Flat Belly Detox Water

  • Rinse grapefruit, tangerine, cucumber, and peppermint leaves.

  • Slice the cucumber, grapefruit, and tangerine.

  • Combine all ingredients in a half-gallon pitcher.

  • Refrigerate your detox water for 4–6 hours and serve over ice.

    I Drank 64 Ounces of Water a Day for a Month. Here's What I Learned. (11)

Cranberry Cleanser

  • If you cannot find cranberry concentrate, you can use pomegranate or cherry concentrate instead.

  • If you can't find any concentrate, combine 8 ounces of pure cranberry juice and 56 ounces of water.

  • Drink 1 cup at a time throughout the day.

    I Drank 64 Ounces of Water a Day for a Month. Here's What I Learned. (12)

Digestive Aid Beauty Water

  • Combine ingredients and stir.

    I Drank 64 Ounces of Water a Day for a Month. Here's What I Learned. (13)

Cool Calm Beauty Water

  • Combine ingredients and stir.

    I Drank 64 Ounces of Water a Day for a Month. Here's What I Learned. (14)

Weight Loss Flush Beauty Water

  • Combine ingredients and stir.

    I Drank 64 Ounces of Water a Day for a Month. Here's What I Learned. (15)

Video

Notes

Store detox water in the refrigerator for up to 24 hours.

(Video) Doc Drinking 64 oz of water per day a myth

Photos by Ana Stanciu

This article was medically reviewed by Dr. Gina Jansheski, a licensed, board-certified physician who has been practicing for more than 20 years. Learn more about Hello Glow’s medical reviewers here. As always, this is not personal medical advice and we recommend that you talk with your doctor.

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