I confess I am very bad about drinking my water. I rarely get thirsty, and I just forget about it. Plus, I don’t really care for the taste of water. But it’s so important for so many things in our body, especially losing weight. So I’ve been trying to drink at least 64 oz, of water every day since the start of the year. Things were pretty touch and go until I got desperate after a 32 oz. day and begged Google for answers on how I could drink more water. Admist the search results, I found my answer in an image of a water bottle marked with lines and times. Aha!! It turns out you can buy water tracker bottles, but you know me … I’m a make-it-don’t-buy-it sorta girl. So I made my own DIY water tracker bottle and it’s awwwe-some!
First, the big question: does a water tracker bottle help? Yes, it’s totally working for me. All of my water fits in the bottle, so it sits right here on my desk all day within easy reach. I came up with a sipping schedule that works for me and I marked it on the side of the bottle, so it’s really easy to see if I’m on track or if I need to drink some more. Plus, my water bottle has a wide mouth so I can easily add fruit for yummy fruit-infused water. I’m actually finishing my 64 oz. ahead of schedule. It’s a total win!
Benefits of Staying Hydrated with Water
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Staying properly hydrated does a lot of things to make us healthier and happier. Even mild dehydration can make us feel tired and less energetic. When I’m not consciously drinking water, I do feel like I’m walking around dehydrated and I can definitely feel the effects of that.
Water is important for basic bodily functions, like regulating your body temperature, lubricating joints, lessening the burden on your kidneys, carrying nutrients and oxygen to your cells, dissolving minerals, preventing constipation, protecting body organs and tissues, and moistening tissue around your mouth, eyes, and nose.
Water can do other things for us that can make a real difference in our quality of life, such as:
- Helps you lose weight (you feel more full with water and thus eat less)
- Relieve headaches (I sometimes get headaches when I haven’t had enough water, too)
- Improve your complexion (water makes my skin tone less ruddy)
- Improved energy (muscles get tired when they don’t have water)
- Better concentration (I definitely notice this when I have more water)
- Lessen hangovers (drinking water the night before and in the morning help me!)
- Fight illness (water helps with decongestion)
Another benefit to drinking more water you may not know about is it can combat the effects caffeine has on your nervous system. So if you feel over-caffeinated, drink a bunch of water and it’ll help. I can attest to this personally!
The Mayo Clinic recommends we drink 8 glasses of 8-ounce water daily, which is also what my doctor recommends. That’s 64 oz. and is a totally doable amount if you spread it out over the day with a water tracker bottle.
DIY Water Tracker Bottle Materials
So I thought you all might like to see how to make a DIY water tracker bottle for yourself. Perhaps you’d also like to challenge yourself to drink more water!
The links below are Amazon affiliate links for your convenience.
DIY Water Tracker Bottle Step-by-Step Tutorial
Step 1: Peel the labels off your bottle.
Step 2: Clean off any residue or oil with the rubbing alcohol
Step 3: Print off the paper template and scribble the back of the template with a pencil (you only need the graphite where words and lines appear)
Step 4: Tape the template to the side of your bottle, graphite side against the plastic. We are use the Pencil Transfer Method for the image transfer.
Step 5: With your pencil, trace over all the lines, letters, and numbers on your template. Remove the template.
Step 6: Using your paint Sharpie marker, go over all the pencil lines you transferred to your bottle in the previous step. (If you make a mistake, use a little rubbing alcohol to remove the paint.) Allow to dry.
Step 7: Spray the area with the Sharpie paint with the clear sealer so it doesn’t come off when you wash it. Allow to dry, and then you’re done!
DIY Water Tracker Bottle Notes
If you wanted to drink a gallon a day for the Water Gallon Challenge, this DIY water tracker bottle also works really well. It’s exactly half of a gallon, so you’d simply refill it once during the day to get your full gallon. And this is much easier to carry around than a huge gallon!
What about that Water Gallon Challenge? I did it once, years ago. It was really tough and I constantly felt like I was sloshing about. I think it was too much water for me, honestly. And most health authorities consider a gallon of water to be more than the recommended intake, but it won’t have harmful effects on you. And, it’s true, I had no harmful effects other than possibly being less productive because of the frequent bathroom breaks. But I also didn’t notice any earth-shattering changes either, like amazing skin or whatever. It’s important to remember that we get fluid from the food and other beverages we consume, so 64 oz. is really a good water target to shoot for.
Still not convinced to drink more water? A study published in the Journal of Human Nutrition and Dietetics found great evidence that drinking more water helps us control our weight. They surveyed 18,311 adults between 2005 and 2012 and found that those who drank the most plain water also consumed fewer total calories, sugar, salt, saturated fat, and cholesterol. The study recommends that increasing our water consumption by 1-3 cups per day could decrease calories and that could add up to a lot fewer calories over time, resulting in significant weight loss.
The DIY water tracker bottle is working really well for me. I’ve been using it for a week, both with and without the added fruit, and I’ve finished my water everyday without it being a huge chore. Being able to see how I’m doing at any given time is a HUGE motivation and help.
And, I’m happy to report that I’ve lost 10 pounds since the start of the year. Yay!
I hope this helps you, too!
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