You’d think drinking water would be the easiest healthy habit in the world.
And yet… here we are — another day, another half-full glass on the counter.
If plain water feels boring, forgettable, or just impossible to keep up with, you’re in good company. I’ve lost count of how many clients (and days!) I’ve had the same struggle.
That’s why this challenge keeps it as simple as possible — no huge bottles, no timers, no guilt trips.
Just small, steady sips that remind your body what it feels like to be properly hydrated again.
After all, self-care isn’t always about doing more — sometimes it’s just about remembering to drink what’s right in front of you.
“Because apparently, coffee doesn’t count (I checked).”
Jump to RecipeThe Intention
To gently reintroduce your body to regular hydration and create a rhythm that feels natural.
Like all Make Self-Care Simple challenges, you’re encouraged to adapt it to fit your own energy, lifestyle, and body’s needs.
Try this Challenge If:
- You suspect you don’t drink enough water
- You find water boring or forget to drink regularly
- You struggle with fatigue, headaches, or sluggish digestion
- You want a simple, low-effort self-care habit that makes a big difference
(Tip: I find this challenge especially helpful in the cooler months when it’s easy to forget to drink.)
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What Is the Drink More Water Challenge?
Over the next 28 days, you’ll track and celebrate the days you meet your personal water goal.
You’ll start small — just five mini “sips” a day — and see what changes you notice in your energy, skin, and focus.
By the end of the challenge, you’ll have clear feedback on how hydration affects your wellbeing — and you’ll decide if you want to make it part of your regular routine.
Why Water Matters
Water supports nearly every function in your body — from energy and temperature regulation to digestion and brain function.
Even mild dehydration can affect your mood, concentration, and metabolism. Over time, it can also put stress on your kidneys and joints.
So, a little consistency really does go a long way.
How Much Water Do You Need?
There’s no perfect number. Everyone’s needs are different and depend on:
- Temperature and weather
- Activity level and sweating
- Age, gender, health, and medications
Instead of chasing a fixed target, this challenge focuses on habit and awareness.
You’ll simply notice how your body feels as you drink more regularly.
Check-In Before You Begin
Spend one day observing how much you currently drink. Include everything — tea, coffee, smoothies, juice, and water.
Then ask:
- How much of this is pure water?
- How do I feel (energy, mood, focus, skin, digestion)?
You’ll use these notes to compare your “before” and “after” once the challenge ends.
The Simple 28-Day Drink More Water Challenge
For the next 28 days, drink at least 100 ml (about 3 fluid ounces) of plain water at these times:
1️⃣ Upon waking
2️⃣ Before breakfast
3️⃣ Before lunch
4️⃣ Before dinner
5️⃣ Before bed
That’s just five quick moments a day — about two big gulps each time.
Over 28 days, that adds up to around 14 litres (24½ pints) of pure water.
This is in addition to your normal beverages.
Why This Works
- Small = achievable. 100 ml at a time feels easy, which helps you stay consistent.
- Timing = benefit. Drinking before meals supports digestion and helps prevent overeating. Drinking on waking and before bed supports detox and hydration overnight.
- Habit stacking = success. Pairing water with things you already do (like meals or brushing your teeth) helps make the habit automatic
Can I Drink Warm or Hot Water?
Yes! It all counts — cold, warm, or hot — as long as it’s plain water (no flavourings or sugar).
Some people find warm water easier to drink in cooler weather. Experiment and notice what feels best.
Want to Take It Further?
If this feels easy, you can gently increase:
- Drink 150–200 ml each time instead of 100 ml
- Or add another 100 ml after every bathroom break
You’ll get even more benefit without feeling overwhelmed.
Tracking Your Progress
Tracking makes this more fun — and motivating!
Use your Drink More Water Tracker from the Free Self-Care Startup Kit or simply tick off each day in your journal.
After 28 days, compare how you feel.
Common improvements:
- More steady energy
- Clearer skin
- Better digestion and regularity
- Fewer headaches
- Improved focus and less fatigue
If you don’t notice much change, that’s okay — it might mean your hydration was already good, or your body needs more time. Either way, awareness is progress.
Reflection & Integration
After 28 days:
- Review your “before” and “after” notes
- Notice small wins — even subtle ones
- Decide if you’d like to continue or increase your daily intake
Remember, consistent small habits make the biggest difference
Final Thoughts — Stay Hydrated (Without the Pressure)
Congratulations on completing your 28-Day Drink More Water Challenge!
You’ve strengthened one of the simplest — and most powerful — self-care habits there is.
If you managed to drink more water than you spilled, forgot, or replaced with tea… that’s a win.
Because every small, consistent sip adds up — to better energy, clearer skin, and a lighter mood.
Keep listening to your body, keep your water nearby, and keep it simple.
And if you ever fall off the hydration wagon, don’t worry — your next sip is always a fresh start.
Why not invite a friend to join you next month? Hydration (like laughter) really is better when shared.
“Because apparently, coffee still doesn’t count — but you’re doing brilliantly anyway.”
Take the First Step…
We’ve all done it — promised ourselves we’d start that new healthy habit “tomorrow,” and felt oddly proud of the plan… until tomorrow never comes.
The truth is, self-care doesn’t need a perfect day — just a small, curious step today.
Your body learns from action, not intention. The Self-Care Start-Up Toolkit helps you turn what you’ve learned into action — so your self-care finally becomes real, simple, and yours.
Free Self-Care Start-Up Toolkit
Turn inspiration into lasting results — with a simple system that helps self-care finally work with your body, not against it.
If you’ve been reading along and thinking, “I’d love to try this myself one day…” — you don’t have to wait, or wonder where to start.
The Free Self-Care Start-Up Toolkit gives you the gentle structure to make your first challenge easy, personal, and effective.
It’s the same step-by-step approach I use when following the challenges alongside you — so you’ll feel supported every step of the way.
Inside, you’ll find:
🌿 A gentle Before Assessment to pinpoint what your body truly needs — so you can stop guessing and start seeing real results
🌿 Step-by-step guidance (plus short video walkthroughs) to choose the right self-care challenge for your needs — and actually complete it.
🌿 Printable planners, reflections, and trackers to help you stay consistent
🌿 Access to our private community (coming soon!) — for gentle accountability and encouragement
You’ll also receive:
💌 Weekly self-care reminders, new challenges, and encouragement in the Make Self-Care Simple newsletter
🪴 Access to our free private community — where women share progress, celebrate wins, and remind each other we’re not alone
👉 Get Your Free Toolkit & Join the Community
(Part of the Practical Self-Care Pathway — build habits that support your body’s natural balance.)
Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.
©2025 Make Self Care Simple.
Download your free handy challenge reminder!
28-Day Drink More Water Challenge
Notes
28-day Drink More Water Challenge
Goal: Build a simple daily hydration habit Duration: 28 days You’ll Need: Water, glass or bottle, tracker or journal Steps:- Track your current intake for 1 day
- Drink 100 ml at 5 key times (morning, before meals, before bed)
- Log your progress daily
- Compare your before/after notes at the end
- Optional: Increase amount or frequency after week 2
