Do you struggle to drink enough water — even though you know how important it is?

You’re not alone! I created this simple and realistic 28-Day Drink More Water Challenge for those of us who know we need to hydrate but somehow never quite manage to make it stick.

After 25 years as a natural health practitioner, I can honestly say that drinking enough water is one of the simplest — and most powerful — acts of self-care.
But simple doesn’t always mean easy.

This challenge is here to help you build a small, consistent habit that makes hydration effortless — and actually enjoyable.

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The 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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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

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Final Thoughts

Congratulations on completing your 28-Day Drink More Water Challenge!
You’ve just strengthened one of the most foundational self-care habits there is.

Keep listening to your body, keep your water nearby, and keep it simple.
Your body will thank you with better energy, clearer skin, and a brighter mood. Why not invite a friend to join you next month? Small habits are easier (and more fun) when shared.

Ready to make your self-care simple and consistent?

Start your self-care journey with clarity and confidence.

The Free Self-Care Start-Up Toolkit gives you everything you need to set yourself up for success before you begin your first challenge.

Inside, you’ll discover:
🌱 A simple Before Assessment to understand what your body and mind need most
🌿 A guide to the Four Self-Care Pathways (Practical, Nourish, Mindcraft, Align & Uplift)
💧 How to choose your first challenge and track your results
🪞 Reflection prompts and planning sheets to stay consistent

You’ll also receive:
✉️ Weekly self-care reminders and new challenge ideas in the Make Self-Care Simple newsletter
💬 Access to our private community — where women share insights, celebrate wins, and stay motivated together

👉 Get Your Free Toolkit & Join the Community

(Part of the Practical Self-Care Pathway — build habits that support your body’s natural balance.)