Plan Hydration
Complete step-by-step checklist to plan hydration covering calculate daily water requirement and set hydration goals, and essential action items.
Calculate daily water requirement
Use the formula: body weight (kg) × 0.03 = daily liters; or aim for 8-10 glasses (2-3 liters)
Set hydration goals
Decide daily water intake target based on your body weight, climate, and activity level
Choose a water tracking method
Use a water tracker app, smart water bottle, or simple journal to monitor intake
Start your day with water
Drink 1-2 glasses of water immediately after waking up
Drink water before each meal
Have a glass of water 15-20 minutes before breakfast, lunch, and dinner
Carry a reusable water bottle
Keep a filled water bottle with you at work, gym, and while commuting
Set hourly hydration reminders
Set alarms on phone or watch to remind you to drink water every 1-2 hours
Drink water during and after exercise
Hydrate before, during (every 15-20 min), and after physical activity
Include hydrating foods in your diet
Add foods with high water content like cucumber, watermelon, tomatoes, oranges, and lettuce
Replace sugary drinks with water
Avoid soda, sweetened tea, and packaged juices; choose water, infused water, or herbal tea
Increase water intake in hot weather
Drink extra water during summer, when sweating, or in air-conditioned environments
Track daily water consumption
Log glasses or liters consumed daily; review weekly to ensure you meet targets