Hi!,
Whether you just joined this newsletter or have been reading for a while — welcome back. 🙏
For those who are new here — I am Pulkit.
Professor by day. Walker and runner by choice.
I lost 25KG through simple daily habits — no crash diets, no expensive supplements, no shortcuts. Every Thursday I share one habit or lesson from my journey that you can apply to yours.
For those who have been reading — you already know my story. And today I have a Day 30 update from my 75 Hard Challenge. 🔥
Let us get into it.
💧 Day 30 — The One Habit That Surprised Me Most
30 days ago I started my 75 Hard Challenge.
Every single day — no exceptions —
🚶 10,000 steps
🏋️ Daily gym
🥗 Zero junk food
📚 10 pages reading
📸 One daily selfie
💧 4 litres of water
I expected the gym and walking to make the biggest difference.
I was wrong.
The habit that surprised me most — drinking 4 litres of water every single day.
🔍 What 30 Days of 4 Litres Did For Me
Here is what actually changed —
Energy stopped crashing. That sluggish mid afternoon feeling — almost completely gone.
Hunger reduced. Most of what we think is hunger is actually thirst. 4 litres keeps unnecessary cravings away.
Gym performance improved. Even 1% dehydration affects strength and endurance. Proper hydration changed my workouts completely.
Weight loss accelerated. Water boosts metabolism and helps your body flush out fat breakdown byproducts.
Mind feels clearer. This one surprised me the most. Sharper focus. Better decisions. Less brain fog.
30 days of one simple habit — zero cost — massive results.
💡 How To Hit 4 Litres Daily — Simple Formula
Do not think about 4 litres all at once. Break it down —
🌅 Wake up — 500ml immediately before anything else
🏋️ Gym time — 750ml before and during workout
☀️ Office hours — 1.5 litres through the day
🌙 Evening to bedtime — 1.25 litres
Total — 4 litres. Done.
No fancy app needed. No expensive bottle needed. Just consistency. ✅
✅ This Week's Action
For new readers — Tomorrow morning — before chai, before breakfast, before your phone — Drink one full glass of water immediately after waking up. Just one. That is your start. Build from there. 💧
For existing readers — If you have been following my journey — you know consistency is everything. Add this one rule to your day — 500ml water before anything else every morning. Do it for 7 days straight — tell me what changes. 🔥
"Water is the driving force of all nature." — Leonardo Da Vinci
Your body is 60% water. Treat it accordingly. 🙏
📱 Follow The 75 Hard Challenge Live
I am documenting every single day on Instagram — Daily selfie. Daily checklist. Honest updates.
45 days still remaining — come watch! 👇 instagram.com/pulkittrivedi
Until next Thursday — Day 37 update incoming! 💪
Dr. Pulkit Trivedi Professor | Walker | Runner | Weight Loss Coach in Progress 📍 Ahmedabad, India
P.S. — Whether you are on Day 1 of your journey or Day 300 — water is always the answer. Start there. Everything else follows. 🙏💧