Refreshing water with strawberries


Easy Steps for Healthy Living Number 1


Drink more Water


Start drinking a glass of water together with a meal,
instead of sweetened drinks and juices,

at least with one meal per day during one week.

The following week I suggest you drink only water together with all meals.

If you wish to drink sweetened drinks in between the meals, it’s up to you.

The final goal is to make water your main drink,
and only drink sweetened drinks occasionally


Water with berries, delicious and healthy

Put any berries or fruit and some ice cubes into the water.
Delicious for in-between.


Check out Habit Changer No. 2

Be kind to yourself – live happy and healthy!


Please leave a comment and tell about your Habit-Changer experiences.
If you have any questions I’d be happy to answer them.


22 Thoughts on “Habit Changer: Water”

  • What a great place to start the journey toward a healthy life! Water is the best addition to any lifestyle – more of it is better for us in nearly any situation (not so much if you’re drowning…).

    Many of my family and friends have had the sweet drink habit for much of their lives, and they carry extra weight and health problems because of it. I kicked that habit a couple of decades ago for the most part, though I do offer myself the occasional treat of Mexican hot chocolate. Just had some this morning, and it’s not a problem for me once or twice a week or less. At least it doesn’t impact my weight.

    Can you offer any ideas for the truly sugar-addicted folks who must have sweet fizzy drinks throughout the day? These sweet drinks are extremely powerful at holding people in addiction. My wife has a cousin who can’t seem to stop even when the doctor tells her it’s threatening her life.

    Thanks again for a great article,

    • Hello Steve!

      How wonderful to read your comment. Yes, water is essential to life, water is the most refreshing drink when you are really thirsty, water is healthy and helps the body to clean and heal itself.

      I used to drink almost only sweetened drinks, but since more than 10 years ago I quit that unhealthy habit. I still drink a fruit juice or a sweetened drink but only occasionally and never together with a meal. Because the aromes of the meal tastes better and more intense when drinking water instead of lemonades or other sweetened and flavoured drinks.

      My tip for your family and friends are that they change their habits step by step. My experience is that it is much easier that way then to quit immediately.

      The 1. step: dilute the sweet drink with water whenever eating a meal. Inbetween the meals they can behave as usual. Follow this through for one month.

      The 2. step: start drinking plain water together with the meals. Inbetween the meals they can behave as usual. Follow this through for one month.

      The 3. step: when they drink something inbetween the meals, they should dilute the sweet drinks with water and once again follow this through for one month.

      The 4. and final step: drink only unsweetened drinks (water, tea or coffee) also inbetween the meals. I recommend to eat a fresh fruit or dried fruit when the craving for sweet drinks is too strong.

      The main thing is to find a substitute for the sweet drinks, and replace it step by step with a less unhealthy alternative, until the body gets used to the new habit.

      Steve, I hope this tip will help your family and friends. If you have any questions please contact me at any time.

      Wish you a happy & healthy life!


  • This may be just the approach that will work for the lady I’m most concerned about. Of course individual differences make approaches better for some people than for others. I’m in the ‘quit cold turkey’ category of habit change. The best armament I can have when I need to change a habit is to know that somebody has predicted that I can’t do it. Then I’m determined to prove them wrong, and I think of that nay-sayer every time I’m tempted. I believe I’m the exception, rather than typical, however.
    We will give your approach a try if we can convince her to take the plunge.
    Thanks so much Pernilla.

    • Hello again Steve,

      I appreciate your feedback about my recommendations how to break the habit of consuming sweet drinks. I’m convinced that it will work out, the most important thing though is that the person in question want by herself to change the habit. Should you need any further tips and recommendations, please don’t hesitate contacting me again.

      All the best,

  • Hello Pernilla,

    I am lucky drinking lots of water is a good habit I have always had but it amazes me how some people seem to live on soda or other drinks!

    For a short period of time I worked in a large office building for ConocoPhillips (the oil company) and there was a cafeteria downstairs. It was so easy to get lunch every day and get a large soda at the machine! It was cheap and lasted me all day. I thought it was a great deal at the time. I quickly realized it was not a great deal since it made me feel terrible. I would get diet soda but the carbonation was hard on my stomach still. My stomach would hurt every day.

    That was the end of my short lived soda habit! Now I have little occasionally but I know that too much isn’t good for me and I generally just drink water. I take a water bottle with me everywhere I go. I take my own water to work since I refuse to drink unfiltered tap water, or I use a bottle with a filter on it.

    I can’t imagine how many extra calories I would consume if I drank soda or juice or other drinks all day long! I also got in the habit of getting coffee drinks when I started working for State Government. It was so cozy to just walk across the street to the coffee shop! I got the punch card! After several years of that I realized I just couldn’t have the sugar and milk anymore. I tried the sugar free syrups but they taste terrible and the non milk milks but they don’t taste right in coffee to my either. I drink unsweetened almond coconut milk at home and love it but not in coffee. So eventually I quit that too. Now if I want something else I make a cup of tea.

    I like your suggestion to add fruit and ice. I love really cold water. My husband got on a kick of adding fresh lime to his water and for awhile he went through so many limes we bought them in bulk. It was a great healthy habit for him. It also lowered his blood pressure!

    What fruit do you add to water? Do you have a favorite?

    • Hello Jessica!

      How interesting to hear your story about changing your habit and stop drinking soda and coffee drinks. Too many people just go on drinking sweetened and carbonated sodas and sweet warm drinks even if they don´t feel well doing it. I think it´s great that you had the strength to search for what made you feel at unease and change your habits one after the other.

      We can save an enormous amount of unnecessary calories by cutting down on sweetened drinks like sodas and processed fruitjuices. The risk of getting diabetes is heavily reduced if we let these be and drink water and tea in our daily life instead. Occasionally we still can drink something sweet for example in the holidays or on a hot summerday. It´s the daily consumation, which I plead to stop as it is increasing the risk of getting illnesses like diabetes and heart diseases.

      My husband and I have a garden of our own and are happy to get a rich harvest of berries. I love to put berries of all kind in my water, for example raspberries, strawberries and blackberries. I keep them in the freezer and then they do ice my water at the same time.

      Thanks a lot for your refreshing comment. I´d appreciate if yoy would like to check my posts from time to time, I look forward to hear your interesting inputs.

      Best wishes to you!

  • Thanks Pernilla,
    My husband and I both love iced tea so that is a good choice for us. He makes batches in our stoneware pitcher. That is one problem I have with making beverages to have around the house in large quantities. It is hard to find pitchers that are not made of plastic. Glass is good but cheap glass pitchers are fragile and generally don’t have lids. The stoneware is great but also doesn’t have a lid.

    I am careful to avoid plastic cookware, dishes and glasses now since I know how bad the chemicals are that leach into our food and water. Now that I am careful to avoid it, I really taste plastic if food is stored in zipper bags, or water in plastic bottles. Food and drinks taste so much better if they are kept in ceramic, glass or other higher quality dishes.

    I keep telling myself I will get a real teapot again! I have never had one of my own but my Mom and Grandma do. It might encourage us to drink more hot tea if we had a nice pot all ready to go!


    • Jessica, you are so right! We should avoid plastic wherever and whenever we can. To save the environment on the one hand. On the other hand it´s healthier to keep water in glass bottles or pitchers instead of plastic ones. As you say there are unhealthy substances – bisphenol A (BPA) – in all sorts of plastic. So it´s a great decision to avoid keeping food in plastic containers, especially when you are cooking the food or heating it up, as well as using ceramic or glass dishes.

      Thanks for the very interesting discussion, Jessica.

      Enjoy your iced or hot tea!

  • Pernilla,

    I love this website! I began thinking differently about my health at the beginning of this year. Drinking more water was the first item on my list of new habits I wanted to change. I had heard of some of the benefits of drinking more water. Needless to say, I found it a little difficult in the beginning to make the change. But now, I definitely know that more water in your diet is a very good thing.
    It might be a challenge for some to stop drinking the sweetened drinks, pop, coffee, etc. but it is well worth it to your health. I certainly feel so much better now. I’ve recently started adding lemons to enjoy the benefits there as well.
    Thanks so much!
    Cheers to good health!

    • Hello Mark,

      How happy I am to hear that you like my website. Thank you so much for sharing your experience about starting to change your habits. It is very interesting to hear how much better you feel now while drinking more water.

      Water is for sure the best life elixir you can find on earth. Among uncountable other benefits, it cleanses your body, keeps your skin, body tissues and vascular walls elastic and, helps to stay alert and concentrated – in short, it´s rejuvenating and prolongs your life expectancy.

      Like you mentioned, it can be hard to stop drinking sweetened drinks. I know it myself as I decided to change that habit for several years ago. Therefore I changed the habit step by step as described above. It worked out very well for me and I hope it will help many other people too. Often we want to change everything immediately. In the long end we don´t have the strength to follow through, because it needs an immense strength and a lot of energy. Better change one thing after the other, step by step.

      If you have any questions around healthy living or need some tips and tricks how to change a habit, please contact me any time, I´d love to help you.

      Wish you a happy & healthy life!

  • Hi Pernilla
    The photo of the glasses with the berries in the water made my mouth water! 😉 It looks delicious.
    You are so right about the fact that we need to drink more water. Although I always tried to drink a few glasses of water immediately upon waking up, I could hardly manage two glasses. Then Hubby spoiled me with a beautiful YETI insulated tumbler in a color that I love and what a difference this tumbler has made for me. The one I’ve got is huge, 880ml / 30oz, but what surprised me is that even though it is the size of FOUR of our normal glasses, I can easily empty one of them. I’m not sure whether it is “mind over matter” or whether the fact that the drink remains cold for so long has something to do with it, but I am drinking much more water since I’ve got this tumbler. 😉
    But after your suggestion, I am going to try adding fruit to my water as well, thank you for that!

    • Hello Sharlee,

      Yes, it looks delicious and it is delicious! Water is the ultimate life elixir. Berries are also very healthy, rich with antioxidants who can fight the bad free radicals, which causes damages to the cells and the DNA if not getting caught and stabilized by the “police” so to say.

      That’s a wonderful true story about how to trick yourself drinking more water – a big tumbler in your favourite colour! Our mind is manipulative, that’s true. As long as we can control it ourselves it is a relief to be able to change long-standing habits to better ones.

      Cheers to a healthy life!

  • Hi Pernilla,
    I’m a very big believer in drinking water to stay healthy. Water plays a big role in maintaining your body’s homeostasis, meaning it helps your body function properly by doing things like providing cushioning for your spine so that you’re less likely to have back pain.
    Also, it is widely understood that sugary food and drinks can cause dental decay. Sugar in the mouth is broken down by bacteria to create acid which is washed around the mouth by saliva. The acid can attack tooth enamel, gradually dissolving the minerals on the surface of the tooth and allowing decay and cavities to appear.
    However, switching from sweet drinks to water can be a bit complicated for some people. Not all water has a neutral pH. Certain brands of water have actually been shown to have a low pH, meaning that you could essentially be drinking a dilute form of acid and lowering the pH in the mouth to create an environment where teeth are more at risk of erosion.
    Fortunately for a vast amount of people, I would say more than 90%, most bottle water is safe and good for you. There are some unique cases where tap water may actually be safer to drink than bottle water as far as your teeth are concerned. If you have doubts about the brand, then you should probably not drink it. But as said, for most of us drinking bottle water is a perfectly healthy thing to do, and drinking water with your meals is a good habit to start.

    • Hello Thabo,

      It’s a great pleasure for me to receive another comment from you. I appreciate very much that you share your vast knowledge about the most important elixir of life there is for all living creature and nature – water.

      Thank you for the valuable input of being cautious about what sort of water to drink. I’m myself very happy to live in a country where we can drink the tap water as there are strict regulations concerning its quality. 80% of the water in Switzerland stems from natural springs and groundwater. The tap water also has a more balanced ecology as water purchased in bottles, due to the transport from near and far. It is true that the most healthy water to drink is water with a pH value of 9 to 10. The bottled water is mostly not as healthy as we may believe. I rather do recommend to drink tap water and filter it to remove chlorine, chloramine, fluoride, etc., chemicals, which have been added to the tap water by municipal water companies in order to rid the water of germs, fungus, and algae.

      There is a lot to consider around everything we drink and eat, but by and large, it is a most healthy step to start drinking water instead of sweetened drinks, may it be tap water or bottled water.

      You are very welcome to leave more interesting comments at my site. Already looking forward to hear from you again.

      Enjoy the refreshing feeling of water!


  • Hello Pernilla
    You have a wonderful post and such helpful tips on how to adjust easily. I used to drink a lot more water than what I do now. I have really been trying hard to get back into this habit. I know it is so much better for me. A good thing is I am not much into the sodas and sweet tea, but my weakness lies with coffee. I can drink a ton of it. I am also not much for the fruit in the water either. But I know a lot of people really enjoy it. Thank you so much for the encouragement.

    • Hello Melissa,

      I’m delighted to receive your comment. Very pleased to hear that you find my tips helpful. Some habits can be a tough nut to crack and in that case, it needs more tricks to beat the system, in other words, to beat the brain. First, it is most important to want to do the change. Second, understanding the benefits – preventing future chronical diseases, getting rid of pain etc. – helps to see beyond the uncomfortable feelings about changing the habit. Third, thinking of your beloved ones and wanting to be there for them, healthy and as long as possible enjoying life together, is an enormous driving force.

      To reassure you a bit, coffee is rather healthy containing antioxidants and healthy nutrients like for example Vitamin B2 and B5, Potassium, and Magnesium, when not in excessive amounts though. Therefore it would be good for your body if you’d drink some glasses of water in between. If you’re not fond of berries in the water, you could try out to add freshly pressed orange and/or lemon juice to the water. To add one last thing is that sometimes we just have to get used to a new habit and in a short while we start to like it.

      Hope I could motivate you to start drinking water. If you need some more motivation, I’ll be glad to help you.

      Wish you a happy & healthy life!

  • Water is one habit I have no issues with! I drink plenty of water. Mostly plain for me. If it is possible to drink too much water, I do lol. I do like a bit of lemon and ginger in my water now and again. I also find frozen cubes with herbs like mint work well as natural flavors too. I gave up carbonated beverages of all kinds 7 years ago. Never miss it anymore. I have a coffee and tea vice, but everything else is water 🙂

    • Christina,

      So very nice to receive another comment from you! Great to hear that you love drinking water, the life elixir number one. Adding lemon and ginger to the water is an excellent and very healthy idea. I love to add lemon and ginger when drinking black tea. Frozen cubes of herbs are brilliant, haven’t thought of that myself. Thank you so much for sharing this great idea.

      Enjoy the refreshing feeling of water!


  • Most people know they should be drinking more water, but very few people do. I rarely drank plain water most of my life until I developed some auto-immune health problems. In some ways this experience was the best thing which happened for me, even though it was an emotional time for me it forced me to make healthier habits like drinking plain water. I do add some frozen fruit with my water to give it some flavor, I love fruit so this motivates me to drink my water to get the reward of the fruit.

    It takes about two weeks to add a new habit into your life,

    • Hello Jeff,

      I’m very happy to greet you here again. Thank you so much for sharing your experiences. Health issues are for the most people the triggering point to change a habit. As long as we feel healthy we don’t see the point why changing our habits. The problem is that the health issues develop long before we recognize it. Therefore I hope to spread the word about how important it is to make healthy choices in order to prevent diseases in the future.

      Enjoy the refreshing feeling of water!

  • Hi, Pernilla just wanted to add a thing or two on this post. Water the greatest substance our body has to have that is up to us to give it. This is something that I learned a long time ago when I was out in this world working in my occupation of a builder. Those hot summer days would just dry my body out and I would have to keep replenishing it. My work partners would drink mountain dew and all kinds of sweet drinks and here I was with a bottle of water. It made perfect sense to me but others would say I don’t like the taste of water and I would say that I loved it. I stayed healthy to this day.

    • Hello Fred,

      Thanks a lot for sharing your healthy way of living! It is so true, water is the most refreshing drink on hot summer days or after having done exercises. Sweetened drinks are quite dangerous for our health as they contain an enormous amount of sugar. Most people are still not aware of how damaging sugar is for our body and mind. Water is cleansing and essential to the body. So it is very wise of you to stay with water as your mains source of liquid.

      Wish you nice summer days,

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