Water Drinking Challenge: Can You Do It?

We all know that drinking water is beneficial for our bodies.

But, let’s admit it, drinking water is not always enjoyable and trying to remember to keep sipping isn’t the most exciting thing to do. But what if we turn it into a challenge?

The water drinking challenge is an easy way to increase your daily water intake. You only have to drink a set amount of daily for a specific period. You can set any goal for yourself that fits into your lifestyle and routine.

For example, you can start with 4 glasses of water daily for one week. Once you reach that goal, you can add another glass every week until you reach the recommended 11-16 glasses daily.

The best part about this challenge is that it encourages healthy habits. After consistently accomplishing your weekly goals, you naturally drink more water daily. Plus, with all the added benefits, such as glowing skin, increased energy, and better digestion, you will be motivated to continue improving your water intake.

Challenge yourself or get a group of friends who are also willing to improve their health and get it done!

What is the Water Drinking Challenge

This challenge encourages you to drink a set amount of water daily for a certain period. It can be anything from one week to a month, depending on your preference. The most common amount of water that people aim for each day is two liters to a gallon, but you can set any goal that fits your needs.

Benefits of Drinking Water

The water drinking challenge offers the following health benefits:

• Improved digestion and better absorption of nutrients in food
• Increased energy levels
• Decreased joint pain due to improved hydration
• Clearer, brighter skin
• Better heart health
• Improved mental clarity and focus.
• Weight management

These are only some of the benefits you gain from drinking more water daily. Our bodies are mostly made up of water, so it’s important to stay hydrated. Dehydration can lead to more serious issues like fatigue and headaches.

How Much Water Do You Need to Drink

The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men consume approximately 15.5 cups (3.7 liters) of fluid per day, while women should aim for about 11.5 cups (2.7 liters).

These amounts are subject to change, depending on a few factors. For example, if you exercise a lot or live in a hot climate, your body will need more fluid than the average person. Therefore, it’s important to pay attention to how much you’re drinking and adjust according to your needs.

Keep in mind that other liquids count too. All drinks, gelatin, ice cream, sherbet, popsicles, water ice, ice cubes, and soups count in your daily total. However, drinking water regularly throughout the day is the best way to stay hydrated. For this reason, it’s good to focus on water only.

Why Challenge Yourself to Drink Water?

Challenging yourself to consume more fluids will help you stay motivated and on track. You can even compete against your friends and family members, or have a friendly competition for who drinks the most! This can be a fun way to improve your health and form better habits.

How to Start the Challenge

To get started, you can set a daily goal for yourself. This number should be realistic and achievable from where you are right now. Start small and gradually work your way up as you get more comfortable with drinking frequently throughout the day.

You can also encourage your friends or family members to join you in the challenge to make it more fun. You could create a WhatsApp group to celebrate your wins, share tips for drinking more, and encourage each other to complete the challenge.

Set Up Rewards

Whether you’re challenging yourself or in a group challenge, setting up rewards for yourself or your group is important.

Rewards can help keep you motivated and make the process more enjoyable. It could be something simple, like allowing yourself five minutes of extra sleep if you finish your daily goal. But you could plan something larger, like buying yourself something you want after completing the challenge.

For a group challenge, you could all contribute $5-10 to a pot, and whoever completes the challenge wins the money. It could also be split among all those in the group who complete the challenge.

Whatever reward you choose should help motivate you to keep going to the end.

Track Your Progress

Tracking your fluid intake can be a helpful way to ensure that you are staying hydrated. Here are a few ways to track how much you’re drinking:

• Track the number of glasses you drink using pen and paper
• Make it fun by using a water-tracking bottle*
• Make it easy and track it with an app

Choose a way that works best for you!

Printable Water Tracking Sheet

Download this free printable tracking sheet to help you reach your goals.

Tips to Drink More Water

Here are a few tips to make it easier to stick with your water-drinking challenge:

• Start every morning with a glass of water 
• Carry a water bottle with you
• If you like cold water, use a bottle that keeps it cold
• Add flavor to your water with fruit, herbs, or veggies
• Set reminders throughout the day by setting up alarms on your phone
• Use a water reminder*

Hopefully, these tips will help make it easier for you to stay hydrated and reach your daily goal.

My Favorite Water Bottles

Here are some of my favorite water bottles.

The Bottom Line

Staying hydrated is of paramount importance to your overall health and wellness. By consciously making efforts to increase your fluid intake through the use of tools, setting reminders, carrying a bottle, or even spicing up your water with some flavors, you can easily achieve your hydration goals.

Remember, it’s not just about taking up the challenge—it’s also about making it a part of your lifestyle. So, embrace these strategies and start your journey towards better hydration today!