This is something I personally started doing with my husband recently. After a few days, I wanted to share this with our Optimized Life Community because it is something so simple but so beneficial and anyone can do it no matter where you are in your wellness journey.

I’m talking 64 oz a day water challenge! I know you are probably thinking 64 oz sounds like a lot of water! Don’t worry, we will help you and you will thank yourself for it.

It’s easy to remember to drink lots of water in the summer when it’s hot outside or even in January when your New Years’ resolution is to make healthier decisions. It might seem like you are constantly getting up to grab a water bottle but have you ever actually tracked how much you drink? It’s probably not as much as you think.

Why do I need to participate in this 30-day water challenge?

Water is something our bodies need 24/7. We are made up of approximately 60% water and it needs to stay that way throughout the day in order for our organs and body to stay hydrated and properly function. We are constantly losing that water when we talk, use the restroom (#1 and #2) when we sweat and breathe. That’s why it is so important to make sure you are replenishing the water that is lost.

What happens when you drink 64 oz of water a day?

When you drink 64 oz of water a day, things start to happen, good things!

One of the first things you will notice is you will go to the bathroom a lot! Drinking water helps your kidneys flush out toxins. You will also have regular bowel movements as well.

Another thing you will notice is you won’t snack as much. By drinking so much water, you will feel full and will eat fewer calories.

You will have more energy! Not getting enough water leads to fatigue because it impacts the amount of oxygen we get to the brain which causes your heart to work harder in order to pump oxygen to your organs, making you more tired and less alert. We are too busy for that!

Your skin will get clearer. Your skin will look and feel amazing.

You will feel less bloated. This is Where I was able to feel a difference. I thought I was drinking enough water during the day but it never fails, at night I would be so bloated and miserable. Once I started challenging myself and tracking my 64 oz water intake, I could feel my bloating disappear.  When you are dehydrated your body holds stores more water. This is what causes bloating and misery.

You will crave water! This is when you can take your challenge to a new level! Try increasing your daily water intake. Remember, 64 oz is just a baseline to get us started.

What is the 30-day water challenge?

The 30-day water challenge is when you drink 64 oz of water each day. According to this article by Mayo Clinic, women should drink 92 oz a day and men should drink 124 oz.

However, drinking 64 oz a day is a great place to start. That’s why we are focusing on that for the next 30-days.

If you don’t make your goal one day, no problem! Just wake up and try again the next day.

The idea is after 30 days, drinking 64 oz of water will become a habit. It will be something you do without hesitation.

Here is something for my organized peeps out there. You can download this pdf and print it out so you can keep track of what you are able to do daily.

64 oz water challenge
30 day water tracker

Click the link below to download and print this 30 day water challenge tracker pdf

HydroMATE Gallon Motivational Water Bottle

I got the idea to create this challenge after I purchased this motivational water bottle. I loved the idea of filling it up in the morning and drinking a little bit at a time. For me personally, drinking 64 ounces of water a day sounded like a lot.

However, getting this water bottle that broke down my daily water consumption into smaller chunks throughout my day really helped me make my daily goal which allowed me to reap the many benefits of consuming 64 oz of water.

Besides, how cute are these! And the colors!! Guys, there are colors for you as well.

64 oz motivational water bottle amazon
  • WATER BOTTLE WITH TIME MARKER: It’s even easier than ever to drink 64 oz of water each day. This water bottle has convenient hourly time markers and straw to help you boost your daily water intake.
  • MOTIVATIONAL WATER BOTTLE: This water bottle with times on it is a great motivation for any fitness goal. Makes a great gift idea to encourage fitness-minded loved ones.
  • BPA FREE: Our eco-friendly, leak-proof, reusable water bottle made from PETG plastic.
  • EASY TO CLEAN: Simply wash bottle with Baking Soda and Vinegar.

See what a few happy customers have to say!

Love it! The straw makes it very easy to use, just wish it was able to be washed in the dishwasher

So far so good! I really like my bottle and the times on there keeps me accountable! I am overall satisfied and wasn’t expecting gold because it’s a plastic water bottle, but the water bottle is pretty sturdy. I have dropped it three times and I just got it!!!!

Product is exactly as advertised. Love my bottle !!! It has so many different ways to carry it around, it’s never a hassle

Let’s not forget one major benefit of purchasing a water bottle versus buying cases and cases of plastic water bottles that are horrible for the environment. Did you know one water bottle takes 450 years to decompose? This is a HUGE PROBLEM and unfortunately, this is the one disadvantage to drinking so much water but we can do something about that by using a reusable eco-friendly water bottle.


I want to see how your challenge is going. Please keep us updated by commenting below! Remember, your comments could motivate someone to keep going or even accept this challenge.

Here at Optimized Life, we want to create healthy families and encourage wellness communities. We are simply people who want to live our healthiest and best life possible.

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  1. I wake to a pint of blood temp lemon water every morning, a trick to clear your liver and aid digestion. I have done this for forty odd years. I am trying to lose weight and have introduced a glass of filtered water before and after I eat. In hopes to improve the wrinkles feel full and stop any nibbling temptations. Two weeks of that and my pee is barely tinged with colour the weight has beguiling to move so on wards and upwards.

  2. I’m getting better at drinking more water – but tend to drink hot/warm water as I find cold water is much harder work.

  3. I have a morning ritual of drinking a glass of warm water with acv or lemon.. but I really don’t drink enough water throughout the day.. Thanks for sharing this!

  4. It is so funny that you just shared this, because I’m in the middle of a hydration challenge I’m trying for my own blog! So far I’m just noticing that I’m peeing a lot but I’m looking forward to more benefits 😂 I’m definitely going to check out that bottle, what a great motivator!

    • Optimized Reply

      Thats so awesome! Let me know how its going as you get into it!

  5. At the end of the day, I usually think “I need to start drinking more water.” Same thing the next day. Starting today I have printed out the chart and I’m doing it. Thanks for the extra motivation.

  6. Yes it’s definitely good to drink a lot of water for all the benefits you mentioned! I wasn’t much of a water drinker a couple of years back but when I decided to be more health conscious, drinking more water was one of the first things I did.


  7. I love the water bottle idea! When I started drinking more water, I definitely noticed the difference in my overall health and physical appearance. It was incredible! I find that taking advantage of how thirsty I am right when I wake up has helped up my intake the most! I always start my day with a big glass of water to rehydrate after a full night’s rest. Thanks for the tips!

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