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Don't Drink Enough Water? Take This 7-Day Hydration Challenge!



Staying hydrated is the foundation of good health. When your body doesn't get the amount of water it needs, it can suffer both short-term and long-term consequences, from fatigue to even kidney failure. But we also understand that nobody wants to be dehydrated, and for many of us, it's often a force of habit. For example, you may start your day off with coffee and not even get your first sip of water until lunchtime.

Overall, a good rule of thumb is to drink half your body weight in ounces. Here's how you can get there each day.


  • Day One: Set hourly reminders on your phone. It might sound excessive, but if you normally go all day without drinking water, it's totally necessary.
  • Day Two: Infuse your water for flavor. Add your favorite fruits and/or herbs, like cucumbers and mint, to make water a little more fun to drink.
  • Day Three: Make it a competition. Challenge a friend or coworker to see who can drink the most water by the end of the day. Keep track in your bullet journal or through apps like My Water Balance.
  • Day Four: Substitute your usual beverages for H2O. Any time you'd normally grab a coffee, soda, or juice, opt for water instead. And if that's just not realistic for you, double the amount in water (for example, drink two cups of water for every one cup of coffee).
  • Day Five: Add time markers. Use a permanent marker on a disposable bottle to indicate how much you should drink by a certain time. That way, you'll see if you're behind or on track each time you pick up your bottle.
  • Day Six: Follow your body's natural routine. Have a glass as soon as you wake up, each time you use the restroom, before every meal, and before you go to bed.
  • Day Seven: Reward yourself with a new water bottle and stay hydrated!
 
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