Optavia Water Intake: How much should you have?

As someone whos been following the Optavia program, staying hydrated is a top priority for me.

Optavia guidelines suggest you should be aiming to drink 64 ounces of water each day.

However, according to the U.S. National Academies of Sciences, a daily fluid intake should be around 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women.

While the Optavia hydration plan provides clear guidance on how much water I should be drinking, my busy schedule often presents challenges to staying hydrated.

In this article, I will discuss my own experience and share the strategies I have found to be effective in overcoming these challenges.

photo of me drinking water from my optavia water bottle

Why is water intake important in Optavia?

Drinking enough water is an essential part of the Optavia plan as it helps your body to function optimally.

According to a randomized controlled trial published in the Nutrients Journal, “water aids in nutrient absorption, replenishes energy levels, supports healthy digestion, and flushes out toxins from the body.”

In addition, proper hydration “reduces fatigue, headaches, and muscle cramps and helps you to stay alert throughout the day,” states the journal.

All of these benefits together make it clear why Optavia plans to emphasize drinking an adequate amount of water every day.

Optavia Hydration Plan

Immediately after I signed up with Optavia 5 and 1 plan, I got their Habits of Health book, written by Wayne Scott Andersen.

Here’s the photo.

photo of my optavia book that explains water intake

According to Dr. Andersen’s book, “Water is important for our health. It helps remove waste from the body and keeps us hydrated.”

“Since our body cannot store water, we need to replenish it often, which is why drinking 64 ounces of water each day is one of the core Habits of Health.”

So, Optavia recommends you should be drinking 64 ounces of water each day, regardless of your age or gender.

That’s around 8 cups (1.8 liters).

On the contrary, the National Health Service (NHS) recommends water consumption based on age, sex, and health status. 

So for me, a 36-year-old physically active male, I should be drinking close to 4 L of water per day.

Now, I’m not here to debate whether the 8 cups suggested by Optavia are enough or not.

I know from my personal experience that when I’m really busy, I hardly drink even half of what Optavia suggests.

(Let alone the recommended 3.7 liters by NHS.)

Tips on how to stay hydrated on Optavia

As you can imagine, I was constantly running around all day, but somehow I never get enough water.

Despite my best efforts at drinking more water than coffee and soda, I find myself feeling thirsty yet again by the end of the day.

It’s a common complaint among those with active lifestyles, leaving many overwhelmed and defeated.

Here’s the good news.

With just a few clever tweaks to my daily habits, it was possible (and relatively painless) to make sure that my thirst stayed quenched no matter how hectic things got.

1. Keep a water bottle with you at all times

Having a reusable water bottle on hand at all times is an easy, convenient way to ensure that you stay hydrated throughout the day.

When you have your own water bottle, it eliminates the need to continuously purchase single-use plastic water bottles and makes it easy to monitor your water intake goals.

Alternatively, try keeping a large cup or tumbler of water in your workspace.

Take sips regularly in order to stay on track with your daily hydration goals.

When you go out, take the bottle with you.

So that it’s easier to keep topping up on liquids even when away from home.

2. Drink a glass of water first thing in the morning

Starting your day with a glass of water is a great way to get your body rehydrated and kickstart your metabolism.

Drinking a glass of water as soon as you wake up helps to flush out toxins, replenish lost fluids, stimulate digestion, and reduce fatigue.

It can also give you an extra boost of energy to help you feel energized throughout the day.

Start off each morning with a big glass of room temperature water and add some freshly squeezed lemon or lime juice for some added flavor.

3. Drink water with each Fueling

Drinking water with each Fueling (and lean and green meal) was a game-changer.

Not only does it help my body replace lost fluids, but it can also help you maintain a healthy weight and digestion.

I usually fill an 8-oz or 12-oz glass with filtered water before each Fueling and sip on it.

Additionally, drinking water with my meals also helps me feel more satisfied after I eat, making it easier for me to control my hunger on Optavia.

4. Use Fueling alternatives with water-rich foods

Okay, this tip works only if you’re willing to create your own Optavia fuelings from the scratch.

Eating more water-rich foods, instead of Fuelings, is an effective way to stay hydrated and fuel your body with important nutrients.

Fruits and vegetables are some of the best sources of hydration, as they are naturally full of essential vitamins and minerals that benefit our health.

And while fruits aren’t on the list of foods you can eat on Optavia, eating a wide variety of fruits can potentially help you get the right balance of fluids.

5. Drink herbal teas

Herbal teas are one of many drinks allowed on the Optavia plan. Many types of herbal teas are full of beneficial elements, such as polyphenols.

Herbal teas are also naturally low in calories, so they can be a great way to satisfy your taste buds without throwing off your diet goals.

Try adding a few servings of herbal tea throughout the day between meals, or as an alternative to other sugary drinks.

Although I’m not a tea drinker, I like to brew chamomile, peppermint, or ginger tea.

6. Use a hydration tracking app

Although the Optavia app allows you to monitor your meals and weight loss results, it doesn’t have a hydration log.

Therefore, I recommend using a third-party hydration tracking app, such as Daily Water Tracker Reminder, Hydro Coach, or WaterMinder.

These can be valuable tools when it comes to making sure you stay adequately hydrated.

These and many other apps allow you to set daily goals, track your water intake, and get reminders throughout the day.

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