Water Intake

Water intake refers to the total amount of water you consume daily through drinking and food. The 75 Soft Challenge requires drinking 3 liters (approximately 100 oz or 12-13 glasses) of water each day.

Why 3 Liters?

The 3-liter target is based on general hydration guidelines for active individuals:

• **Basic needs**: 2-2.5 liters for sedentary adults
• **Active individuals**: 3+ liters to account for exercise sweat loss
• **75 Soft target**: 3 liters balances adequate hydration with achievability

Benefits of Proper Hydration

Physical Benefits

• Improved exercise performance and recovery
• Better temperature regulation
• Enhanced nutrient transport
• Healthier skin and joints
• Improved digestion

Mental Benefits

• Better cognitive function and focus
• Improved mood and reduced fatigue
• Enhanced memory and alertness
• Reduced headaches

Tips for Drinking 3 Liters Daily

Morning Front-Loading

• Drink 500ml immediately upon waking
• Have another 500ml before breakfast
• You're already 1/3 done before leaving home

Use Visual Cues

• Keep a large water bottle visible at all times
• Use a marked bottle showing time-based goals
• Set phone reminders every 1-2 hours

Make It Enjoyable

• Add lemon, cucumber, or mint for flavor
• Drink herbal tea (counts toward total)
• Use a nice water bottle you enjoy using

Track Your Intake

• Use apps like 75 Soft to log water
• Mark tallies on paper
• Use water tracking bottles

Common Concerns

"I'll be in the bathroom constantly"

Your body adapts within 1-2 weeks. The frequent urination decreases as your body adjusts.

"Can I count coffee/tea?"

Caffeinated drinks have mild diuretic effects but still contribute to hydration. Plain water is best, but unsweetened tea counts.

"Is 3 liters too much?"

For most healthy adults doing daily exercise, 3 liters is appropriate. Those with kidney issues should consult a doctor.