This week, I am focusing on hydration, adding three litres of water every single day. I wanted to investigate hydration before changing my eating habits, so I could get a clear indication of what consistent water actually does to my body.

Quick Summary: A Nutrition Coach’s Take on Daily Hydration

There’s a lot of conflicting advice out there on what we should or shouldn’t eat and drink, but as a nutrition coach, I’ve learned firsthand just how important water can be, often more than any food rule. According to Australian guidelines, women need 2.1 litres and men need 2.6 litres a day.

Why I Started With Water Before Food

After completing the 75 Hard program, where I had to drink four litres of water daily, and going through radium therapy, where anything under four litres left me with migraines, I’ve discovered three litres hits the sweet spot for me, especially living in a hot climate. It’s the kind of personal calibration a nutrition coach does with every client; the guideline is the starting point, not the finish line.

Daily Hydration, by the Numbers

Over the last few years, I’ve noticed that when I’m slack and inconsistent with my intake, my energy plummets, I snack more, and my sleep quality suffers, exactly the pattern a nutrition coach watches for in clients before touching their diet at all. When I stay hydrated, my skin looks healthier, my mood is brighter, and I feel more balanced overall. Starting my mornings with a litre of water within the first hour or two of waking helps me replenish what I’ve lost overnight and sets me up for the rest of the day. To keep myself accountable, I carry a one-litre water bottle everywhere I go so I can track my progress. Anything else, tea, coffee, or smoothies, is extra and not counted in my total.

The Food Allergy Connection

I also deal with food allergies, which is part of why I opened my café in the first place, so people like me have a safe place to eat without worry. There are times I’ve conformed to social norms and picked something I knew my body couldn’t handle, because I didn’t want to be seen as the annoying customer who can’t eat anything. It’s a choice I always regret later.

One of the big reasons I’m committed to this 52-week habit challenge is to hold myself accountable and really tune in to what my body needs. As a nutrition coach, staying hydrated supports my gut health, especially when recovering from bad food choices, and I’m curious to see how proper hydration might also boost my mental clarity and cognitive function. After years of brushing aside my allergies, I am determined to show my digestive system and my mind the care they deserve, the same identity-level care I walk women through inside Reclaim Her.

Making It Stick

To make sure I hit my water goal, I’ve set phone reminders for noon and 5 p.m., a simple system any nutrition coach would recognise as more reliable than willpower alone. During 75 Hard, I would finish four litres by 6 p.m. to avoid being up all night, and interestingly, those late-night bathroom trips eased up after a few weeks. Once I committed to drinking more water, I actually noticed I got thirstier; my body finally realised it liked being hydrated.

Conclusion

By making three litres of water part of my everyday routine, outside of any strict challenge or medical treatment, I’m excited to see how it affects my energy, digestion, and mental clarity. It’s only week two of my 52-week journey, but the commitment has already taken hold. If you’re looking for the same kind of nutrition coach guidance that starts with the basics before anything else, that’s exactly the work I do inside Transformational Coaching.

FAQs

How much water should I actually be drinking a day? 

Australian guidelines suggest 2.1 litres for women and 2.6 litres for men, though your needs may be higher depending on climate, activity, and health.

Why did a nutrition coach start with water instead of food? 

Because hydration affects energy, digestion, and mood so directly that it’s often the clearest starting point before touching diet at all.

Does timing matter, or just the total amount? 

Both help. Starting with a litre soon after waking replenishes what’s lost overnight and makes hitting the daily total easier.

Can hydration really affect gut health and food sensitivities? 

Yes. Staying hydrated supports digestion and recovery, which matters even more when managing allergies or past poor food choices.

How do you stay consistent with a water goal? 

A dedicated bottle, phone reminders, and tracking against a clear number- the same accountability structure a nutrition coach builds with clients.