How to Drink 60 Ounces of Water a Day (The Smart Way)

December 17, 2025 •

4 min read

According to the CDC, around 60% of the human body is composed of water, highlighting its fundamental importance for health. Learning how to drink 60 ounces of water a day might seem daunting, but it is an achievable goal with the right approach and a few simple habit adjustments. This guide provides actionable strategies to help you consistently reach your daily hydration target.

Quick Summary

Achieving a 60-ounce daily water intake is attainable by implementing a structured schedule, leveraging visual cues, and incorporating hydrating foods into your diet. Flavoring your water, setting reminders, and consuming a glass before meals are simple yet effective strategies for increasing fluid consumption consistently throughout the day.

Key Points

Start Early: Begin your day with a full glass of water to jump-start hydration.
Use Visual Aids: Keep a marked water bottle nearby and use alarms or apps to remind you to drink consistently.
Infuse for Flavor: Add fruits, vegetables, or herbs like lemon, cucumber, or mint to make plain water more appealing.
Pair with Habits: Link drinking water with existing routines, such as before each meal, after a bathroom break, or when brushing your teeth.
Eat Your Water: Incorporate hydrating foods like watermelon, celery, and cucumbers into your diet to increase fluid intake.
Track Your Progress: Monitoring your consumption, whether with a bottle's markings or a tracking app, provides motivation and accountability.
Alternate Beverages: Use unsweetened tea, sparkling water, or low-sugar electrolyte drinks to add variety to your hydration routine.

Setting Yourself Up for Hydration Success

Many people aim for a daily water intake target, and 60 ounces is a popular and reasonable goal for many individuals. The key to success isn't chugging large quantities at once, but rather establishing a consistent rhythm of drinking throughout your day. Start by understanding your baseline habits and then gradually build from there.

Practical Strategies for Consistent Water Intake

To make drinking 60 ounces of water a day an effortless habit, focus on these tangible steps:

Invest in the Right Tool: A 30-ounce reusable water bottle is a game-changer. Carrying two full bottles throughout your day is a straightforward way to track and meet your 60-ounce goal without constant refilling. Opt for a bottle with time markers to create a visual roadmap for your consumption.
Hydrate Strategically: Don't just drink when you feel thirsty—by then, you are already dehydrated. Make drinking water a part of your daily routine. Try having a glass first thing in the morning to kickstart your metabolism and hydration. Pair a glass with each meal and snack. Drink before, during, and after exercise to replenish fluids lost through sweat.
Create Visual Reminders: Out of sight, out of mind. Keep your water bottle visible on your desk, on the kitchen counter, or in your car. Some people find success in setting automated phone reminders or using a hydration-tracking app to stay on schedule. A simple visual cue, like placing a glass of water by your toothbrush, can also help integrate the habit.
Infuse and Enhance Flavor: If plain water seems boring, infuse it with natural flavors. Adding slices of cucumber, lemon, lime, or berries can make water more appealing and encourage you to drink more. Non-caffeinated herbal teas, sparkling water, or coconut water are also hydrating alternatives that can help you meet your fluid needs.
Eat Your Water: Not all fluids need to be in liquid form. Many fruits and vegetables, like watermelon, strawberries, cucumber, and lettuce, have high water content and contribute to your overall hydration. Incorporating these water-rich foods into your diet can make reaching your goal easier.

The Importance of Consistent Hydration

Consistent hydration is crucial for overall health. Dehydration, even mild cases, can lead to fatigue, unclear thinking, and mood changes. By maintaining adequate fluid levels, you are supporting numerous bodily functions, from regulating temperature and lubricating joints to protecting sensitive tissues and aiding digestion.

Comparison: Flavored Water Add-Ins

Choosing how to flavor your water can impact your health goals. Here is a comparison of natural and commercial options.


Feature	Natural Fruit Infusions	Commercial Flavor Packets	Electrolyte Powders	Sugar-Sweetened Drinks (Sodas, Juices)
Flavor	Subtle, fresh, and customizable	Bold, often artificial tasting	Varies; some are fruit-flavored	Very sweet; often overly sugary
Added Sugar	None	Often none, but check labels	Usually minimal or none	Very high; contributes to calorie intake
Nutrients	Trace amounts from fruit/herbs	Few to none	Minerals like sodium and potassium	Few (some juices contain vitamins)
Cost	Low (cost of fresh produce)	Moderate to high, depending on brand	Higher than other options	Varies; can be expensive over time
Benefit	Adds appeal, no empty calories	Convenience; easy to carry	Replenishes electrolytes after intense exercise	None beyond hydration; adds empty calories

Potential Challenges and How to Overcome Them

Starting a new hydration routine might present a few hurdles. You might find yourself forgetting, or the frequent bathroom breaks might feel inconvenient at first. Setting regular alarms and building the habit slowly can help with the former. The increased urination is a sign that your kidneys are functioning efficiently and flushing waste from your body, so view it as a positive sign of a well-functioning system.

Another challenge is differentiating thirst from hunger. Sometimes, your body can mistake thirst signals for hunger. Drinking a glass of water before a meal can help you identify if you are genuinely hungry or simply dehydrated. This habit can also aid in weight management by reducing your overall food intake during meals.

Conclusion: Making Hydration a Sustainable Lifestyle

Successfully learning how to drink 60 ounces of water a day is less about a single-day achievement and more about developing a sustainable lifestyle habit. By breaking down the goal into smaller, manageable steps—using the right tools, creating reminders, and adding natural flavors—you can make consistent hydration an enjoyable part of your daily routine. The numerous health benefits, from improved energy and skin health to better digestion and cognitive function, make the effort worthwhile. With persistence, you will transition from reminding yourself to drink to naturally craving and reaching for water throughout your day.

Frequently Asked Questions

While 60 ounces is a good target for many, individual fluid needs vary based on age, gender, activity level, climate, and overall health. It is a reasonable goal for most healthy adults, but those who are very active or live in hot climates may need more.

Yes, drinking excessive amounts of water in a short time can lead to hyponatremia, a condition where sodium levels in the blood become dangerously diluted. However, this is rare in healthy individuals and mainly a risk for endurance athletes or those with certain medical conditions.

Early signs of dehydration include feeling thirsty, dark yellow urine, fatigue, and a dry mouth. By the time you feel thirsty, your body is already starting to become dehydrated, so it's best to drink consistently throughout the day.

To make water more palatable, try infusing it with natural ingredients like fresh fruit (berries, lemon), vegetables (cucumber), or herbs (mint, basil). Adding a squeeze of citrus or using sparkling water can also improve the flavor and experience.

Yes, other non-alcoholic, non-caffeinated beverages like herbal teas, sparkling water, and milk can contribute to your daily fluid intake. Many fruits and vegetables also provide a significant amount of water.

It's best to spread your water intake evenly throughout the day. Drink a glass upon waking up, before meals, and during/after exercise. Sipping consistently rather than chugging large amounts at once is most effective for staying hydrated.

While not a magic solution, drinking more water can support weight loss. It can help you feel full, leading to reduced calorie intake. Often, the body mistakes thirst for hunger, and drinking water can prevent unnecessary snacking.