Everything starts
with that first small step


Most of us — 87% in fact — are likely to be affected by a chronic disease or major illness in our lifetime. But we can all take small steps that will achieve huge results while reducing our risk. Follow HealthPartners’

Small Steps to a Healthier You program to better health.

Stay Hydrated: Stay Healthy!

Glass of water

Why 9 & 13?

That’s the number of cups of water that women and men should drink every day — 9 cups (2.2 litres) for women and 13 cups (3 litres) for men. Taking this one small step will put you on the road to better health.

Water helps to flush toxins out of vital organs, delivers nutrients throughout the body, and plays an important role in cognition and memory performance.

Download printable version of your Small Steps Tracker.

Small Steps to Better Health

There are small steps you can take to help you stay hydrated and drink the recommended number of cups of water a day. Here are just some small steps to set you on the road to better health!

At home, there are many small steps you can take when it comes to drinking enough water:

  • Add lemon juice or fresh fruit to water.
  • Start your own ‘stop the pop’ challenge and make the daily water challenge fun by having the kids add their own flavours to water.
  • Choose sparkling or mineral water over soda.
  • When you think you’ve had enough water for the day, drink just one more glass.

In the workplace, you can encourage your employees and co-workers to better health by practising these small steps:

  • Replace that morning cup of coffee with a glass of pure cold water or hot herbal tea.
  • Drink a glass after every bathroom break.
  • Start off with a few glasses a day and work your way up to the recommended amount.
  • Bring a water pitcher to your weekly team meeting (you could even add a special flavour to it, such as raspberry, mint or orange) and use the meeting to share your successes so far.
  • Start an internal contest by challenging your co-workers to switch their drinking habits for a week by trading one coffee a day with a glass of water or tea.
  • Use an app to track your cups and encourage your co-workers to do the same.

Everyone has a role to play in creating a healthy workplace. Overall, small steps can include:

  • Hand out water bottles to everyone at staff meetings, corporate lunches or other workplace events.
  • Replace pop machines with machines that carry bottled and mineral water — or better yet a water cooler.
  • Hold staying hydrated workshops and information sessions on a quarterly basis.

Take small steps to staying hydrated at home and in the workplace. Your body will thank you for it!

Connect with healthpartners

At HealthPartners, we believe we can all take small steps to better health. HealthPartners works with 16 of Canada’s most trusted health charities in workplaces across the country to keep Canadians healthy and improve health outcomes. This is so important in light of the fact that 87% of the population — you, a loved one, a work colleague, a friend, a neighbour — will have a chronic disease or major illness at some point in their lives.

At HealthPartners, it’s all about building healthier Canadians, healthier employees and healthier workplaces. At HealthPartners, it’s all about taking small steps...

Here’s how you can help:


ACT: Take that first small step to better health.

Share: Show others that health is important to you. Take a photo of the small steps you have taken to better health and share it using our hashtag — #hphealthyselfie

Connect: Sign up for updates from HealthPartners on how you can become a healthier ‘you.’ Just fill in your contact information when you are prompted to do so when you visit our website and we’ll be in touch!

GIVE: Please consider a donation to HealthPartners. Every donation contributes to reducing the rate of chronic disease in Canada and improving the health of Canadians. Donations can be made directly on our secure HealthPartners site by following this link: (link needs to be added here) or, if you have a HealthPartners giving campaign at your workplace, please consider a donation during your campaign.

HealthPartners would like to stay in touch, and offer you other 'small steps to better health'.

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