Sip Happens: The First Rule of Water Club: Sip! Don’t Chug!
I used to ignore hydration advice… until it changed everything. How one dehydrated human became the Chief Hydration & Outreach Officer (CH2O) of her life (and possibly her workplace).
Estimated read time: 8 minutes (💧 Sip breaks not included but encouraged)
Onjena Yo: Chief Hydration Outreach Officer (CH2O)
What’s Water?
I’ve been dehydrated for most of my life. Not in a “whoops, I forgot my water bottle” way, but more like “nurses couldn’t find a vein when drawing blood” level of dehydration.
My sister, TJ? She’s been telling me to drink more water FOR DECADES. So have my doctors and coaches. But what does that even mean?
“Drink more water” is one of those vague health suggestions, like “stress less” or “get more sleep.” It’s easy to nod at and forget five minutes later. Eight glasses? Of what size? Tap or bottled? Cold or room temp?
It’s advice so casually tossed around that I never really took it seriously.
The Turning Point
I will never forget the day TJ tried to carry two cases of water home from the grocery store because it was “only four blocks away.” That was the moment I realized that she was not kidding about hydration.
I committed to the “one gallon of water a day” challenge that was gaining popularity online. It sounded intense, but I was curious, and tired of feeling tired, achy and foggy.
I bought the giant water bottle marked with times and words of encouragement, cleared some bladder space, and got started.
Within six months, I noticed real changes.
TJ: Four blocks. Forty bottles. Committed to hydration.
What Changed? A Lot.
No more knee pain.
I’ve had chronic knee issues since reconstructive ACL surgery at 16. But with steady hydration, the pain just… faded away. No drama. No pills. Just water.
Better sleep.
I fell asleep faster and stayed asleep longer. My body felt less tense. My brain wasn’t buzzing.
Even on four hours of sleep, I felt more rested.
Not every night is perfect, but hydration helps my body bounce back faster, regardless of how long I sleep.
Lower anxiety.
My mind felt calmer. Fewer spirals. Water didn’t erase anxiety, but it turned the volume way down.
Clearer thinking.
Our brain is about 75% water, and I felt every drop. Less fog. Better focus. More “I’ve got this!” and less "What was I doing?" energy.
A leaping Onjena Yo, panicked about impact
The Moment Curiosity Became Conviction
I have a raised planter in my front yard where I’d been tending to a magnolia tree and rose bushes. I used a makeshift milk crate to climb up and down. About six months into my hydration journey, I finished watering and, without thinking, I jumped off the planter.
Mid-air, I panicked.
“WTH, Onjena, your knees can’t handle this. You’re going to be limping for weeks.”
I landed… and nothing happened. No pain. No swelling. No stiffness.
After my knee surgery, doctors warned that I’d live with chronic pain for the rest of my life and I did, for decades. Not anymore.
That leap off the planter was the moment I realized my knees weren't broken, just thirsty.
Since then, I’ve shared this with anyone who’ll listen, especially if they talk about back or knee pain… or have a stagnant water bottle on their desk.
I always find a way to seep in.
Hydration ≠ Just Drinking Water
This was the lesson I missed for decades: being hydrated is not the same as just drinking water.
You can chug a bottle and still be dehydrated if you:
Lose too much from caffeine, sweat, or stress
Don’t absorb it properly
Forget to drink consistently
The key? Sipping steadily throughout the day.
I had read about this man who received a kidney transplant from his sibling and he went on to have one of the longest-lasting kidney transplants in medical history. (Transplanted kidneys can last 10-20 years.)
His secret? He sipped water, all day, every day. Never chugged. Just consistent, gentle hydration. That story stuck with me and completely reshaped how I approached water.
(If you know the article I’m talking about or can find it, please send it my way. I’d love to reread it and give proper credit to the man that helped change my habits.)
His message was clear:
Sip. Don’t chug.
Your kidneys will thank you.
How Much Water Should You Actually Drink?
A solid rule of thumb:
Drink half your body weight in ounces.
160 lbs → 80 oz/day
200 lbs → 100 oz/day
Ounces? What does that even mean?
Let’s translate:
8 oz ≈ 1 cup ≈ 240 mL
16 oz ≈ 1/2 liter
32 oz ≈ just under 1 liter
120 oz ≈ ~3.5 liters a day
Metric system folks: Divide your weight in kilograms by 30. (So if you’re 60 kg → aim for about 2 liters/day)
You’ll need even more water if you:
💦 Sweat heavily (exercise, heat, hot flashes, etc.)
☕ Drink caffeine or 🍷 alcohol
🤰🏽 Are pregnant or breastfeeding
🤒 Are sick (fever, vomiting, diarrhea)
🏔️ Live at high altitude (5,000+ ft/1,500+ m (Think Denver)) your body breathes more to get oxygen and loses water with each breath
Translation: If you’re not at sea level, stress-free, and sipping cucumber water in a chill breeze…you probably need more water than you think.
Tap In. Bottle Out: My Hydration Hacks
Rule 1: Sip! Don’t Chug
Slow and steady keeps the body ready.
#SipDontChug
Rule 2: Aim for half your body weight in ounces per day.
(Or 1/30th of your weight in kilograms in liters.) Adjust if you’re sweating, sipping caffeine, or living at high altitude.
#HydrationEquation
Rule 3: Carry a Reusable Bottle That Sparks Joy
Pick one that’s easy to clean and fits your work or travel style. Pick two and rotate. Add stickers that show off your personality or interests.
#TapInBottleOut
Rule 4: Refill Before You’re Parched
Thirst is a late-stage alert. Stay ahead of it.
#RefillandChill
Rule 5: Bathroom Breaks Are Badge-Worthy
That’s progress, not a problem. But plan accordingly.
#CelebratetheFlush
Rule 6: Warm, Salty, and with a Twist of Lemon?
Room temp absorbs better. But hydration is personal. Make it yours. No judgment. Just flow.
#SipItYourWay
Rule 7: Self-Check In and Sip On
Track your patterns. Notice what shifts — mood, sleep, energy. Your body is talking. Listen and celebrate.
#FlowWiththeFlow
Rule 8: Hydrate in Solidarity
Encourage others. Accept compliments on your glow up. Recruit at your local water cooler.
#GetYourSipTogether
What Does 54,000 Plastic Water Bottles Look Like?
My sister and I never relied on plastic bottles for daily hydration. We bought them for road trips, guests, or construction crews. But once I committed, I leaned into tap water + a good reusable bottle.
Why it matters:
Plastic bottles = 54,000 used over 50 years if you drink 3 a day
That’s 850 lbs of plastic and 4.5+ tons of CO₂
That plastic can take 450 years to break down
Most people unknowingly consume a credit card’s worth of plastic each week from packaging and pollution
7+ miles of bottles lined up
A stack taller than Mount Everest
Enough to fill 10 garbage trucks
Worth $54,000 over 50 years if you buy bottled water daily
Equal to 850 pounds of waste, or about the weight of a grand piano
You’re 60% water but you might be 0.0004% plastic (and rising).
Let’s flip that ratio back in your favor.
CH₂O of the Refill and Chill Club
It was a natural progression to become the Chief Hydration Outreach Officer at work. I check in on people’s water intake like it’s a performance review.
Some try to dodge the conversation:
“But coffee counts, right?”
No. Coffee is betrayal in a cup when it comes to hydration. I mean, technically… but no.
I’ve been known to:
Call out water bottles that haven’t moved in hours
Casually pick up Yetis to check how full they are
Become instant best friends with anyone carrying the same water bottle as me
Our Hydration & Walking Club naturally evolved into an unofficial “Refill and Chill Club.” We sip. We compare step counts. We refill and chill. Sip happens. Regularly. And life changes.... #SipbySip
Pay It Forward
Make your Water Cooler talk actually about water. Get your sip together and start or join a “Refill and Chill Club.”
My Mom checked in with me with these questions:
“Did you eat dinner?”
“Did you eat something good?”
“Did you eat something green?”
My version?
“How many ounces of water have you had today?”
Like mother, like daughter, trying to save our world, one sip at a time.
Your Turn! Got your own hydration hacks, wins, or hilarious bathroom break mishaps? We’d love to hear them. Add your story to our #VillageValues Slam Book! Use the hashtag #GetYourSipTogether and tag @villagevalues.bsky.social so we can feature your journey.
Because every sip counts.
#DontChugSip #TapInBottleOut #RefillandChill #CH2O #EverySipCounts #GetYourSipTogether
