The Seven-Day Water-Drinking Challenge

Estimated Reading Time: 16 minutes

Introduction To The Water-Drinking Challenge

Welcome to the Water-Drinking Challenge!

This challenge will last seven days and will guide you through the process of drinking more water on a regular basis.

Not only will you log your water each day to make sure you drink the minimum amount required, but you will also learn new benefits of drinking water and some excellent tips for making it taste delicious and keeping up with your Water-Drinking goals.

Why Drinking Water is So Important

We will go more into the many benefits of drinking water on Day 2 of the Water-Drinking Challenge (although I also cover this subject here), but for now, here is a brief list of some benefits you get by drinking more:

• Avoid dehydration
• Cleanse your body of bad toxins
• Decrease your appetite to help you lose weight
• Have healthier skin, hair and nails
• Maintain a healthy body and mind
• Stay full in between meals

Print Your Challenge Notes And Daily Water-Drinking Log

Make sure before you even get started on Day 1 of the Water-Drinking challenge, you print the pages you have been provided with.

This includes an overview of the challenge called Water-Drinking Challenge Notes and the Daily Water-Drinking Log, which you can download by clicking the two links and selecting the Save As option.

You will notice that the drinking log includes up to 12 glasses of water a day. While everybody’s minimum is 8 glasses a day, you will soon learn that some people have unique needs and need to drink more than this.

So go ahead and record as many glasses of water as you need to according to your own needs! If you need more than 12, just include them in any way you can.

By Day 3 of the challenge, you will know the amount of water you should drink each day, but even on days when you don’t quite reach it, at least aim for those 8 – 10 glasses of water as your base minimum.

Learn How To Motivate Yourself To Drink More Water

Since you are taking the Water-Drinking Challenge, you probably either struggle to drink enough each day, or simply don’t enjoy water.

This challenge is also going to help you find new ways to encourage drinking more water, from changing your daily habits to tricking your mind into getting more water, such as from food sources like cucumber and water-based soups.

I hope you have fun with this challenge!

Remember, while it is fun to follow along with others, you can start and stop the challenge at any time.

This challenge is meant to teach you the fundamentals of Water-Drinking, encourage you to drink more, and make you understand why it is one of the best things you can do for your body.

And remember, I trust you not to move on to the next day until you have completed everything you’re meant to have done so far! 🙂

Day 1 – Preparation For Your Water-Drinking Challenge

Welcome to Day 1 of the Water-Drinking Challenge!

Today we are going to get ready for the challenge and go through all the prep stages.

You will also want to drink your minimum 8 – 10 glasses of water a day, so don’t forget to log that into your Daily Water-Drinking Log!

Here are some steps you need to complete in order to get ready for the challenge:

Buy A Fun Water Bottle!

You will enjoy drinking more water each day when you really enjoy what you are drinking out of.

If you are having to keep filling up a small 8-ounce cup for each glass of water, it is going to get tiresome and tedious, and you probably won’t make it to your minimum amount.

Head to the store or shop online for something really fun to use. This can be any container that is food-safe, whether it is a tall 16-ounce bottle you only have to fill up about 4 – 5 times during the day, a stainless steel bottle that keeps your water ice cold until you drink it, or a mason jar you are using as your water bottle.

Buy more than one if you think you need them, and consider the type of bottle you might need for traveling in your car, going to the gym, or being at your desk at work.

Personally, I prefer one that is at least 32 fl. oz. and insulated, such as this one.

Get Your Print-Outs Ready

If you haven’t done so already, now is the time to print the templates that were provided to you above.

This includes an easy-to-use Daily Water-Drinking Log as well as a simple print-out that explains the water challenge and what is to be expected for each day.

Choose a place where you can conveniently place these to follow along with the challenge and keep yourself motivated. This might be on your refrigerator at home, in a binder when you head to college, or on your desk at work.

You can even print more than one so you have it in multiple places.

Consider Using A Water Tracking App

Another option, if you prefer, is to get a water tracking app for your mobile device.

There are a lot of excellent ones to choose from. If you use weight loss apps like MyFitnessPal, that likely already has a built-in water log.

Go ahead and click a water bottle symbol every time you drink a glass.

If you take a little browse through your phone’s app store, you are sure to find plenty of other apps to use.

Water-Drinking Challenge: Drink 8 Glasses Of Water

Today, your Water-Drinking Challenge is simply to drink eight glasses of water.

Of course you can drink more if you choose to, but this is the bare minimum for most individuals.

It can be any type of water you like, whether with some lemon wedges, or plain tap water, although filtered water is usually better.

It is good practice to drink more water and get used to logging it each day.

Day 2 – Benefits Of Drinking More Water

By now, you have gotten through Day 1 of the challenge, where you did all the prep work.

You should have your print-outs or your water tracking app ready to go, have the water bottles you want to use, and have started with at least 8 glasses of water.

Don’t worry if you didn’t quite make it – that is the point of the challenge!

For Day 2 of the Water-Drinking Challenge, we are going to discuss the benefits of drinking water.

This is important information to know because it helps you understand why you need to drink more of that clear liquid, and it also motivates you to stick with your minimum water consumption each day.

After reading through the benefits of drinking more water, don’t forget to follow your challenge for today!

Water Helps You Lose Weight

Yes, just drinking water can help you lose weight and keep it off!

This is great news for anybody who wants to lose weight, is struggling with their diet, or is currently in weight maintenance mode.

The more soft drinks and fruit juices you replace with water, the more weight you are going to lose.

Not only is the higher quantity of water each day decreasing how many sugary and high-fat drinks you are consuming, but it can help you feel fuller in between meals, which helps prevent you from overeating and keeps you from unnecessary snacking.

A good way to reduce how much you eat during each meal is by drinking a full glass of water before every meal and snack.

This not only gets you drinking more water during the day, but it keeps you from eating 100 percent of what is on your plate.

You Have Healthier Skin, Hair And Nails

Are you struggling with brittle and dry hair, cracking nails, and acne-prone skin?

If so, water might be the answer!

Dehydration can do a lot of nasty things to your appearance, including taking away from the health of your hair and skin.

Your skin might appear dry, have frequent blackheads or pimples, or look overly tired – and water can help provide a healthy, glowing, and clear complexion.

Drinking more water provides more strength and vitality to your nails, reducing cracking, and making them look healthier than ever before.

That dry, brittle, and frizzy hair will also thank you!

It Prevents Dehydration

Did you know you can become dehydrated if you are drinking different beverages a day, but not getting enough water?

You could be drinking multiple glasses of fruit juice, milk, and soft drinks, and still get dehydrated.

You might not feel faint or show signs of severe dehydration, but dry skin, increased thirst, and headaches are all common signs of being dehydrated.

If you are dehydrated, you will experience a terrible hangover the morning after drinking alcohol, you might lack proper energy, and you simply feel malaise throughout the day.

Other Benefits

As mentioned above, you’ll find other benefits of drinking water here.

Water-Drinking Challenge

Add a wedge of lemon or lime to at least one glass of water today. This is going to give you a taste of what simple fruit flavouring can do and how much of a difference it makes in your enjoyment of water!

Day 3 – Calculate How Much Water You Need

Now comes the technical part: figuring out exactly how much water you should be drinking!

While these tips are still providing an estimate, it is a good place to start.

Also, don’t count out talking to your doctor to get an exact amount of water to aim for each day.

By the end of this challenge, you will not only know how much to drink, but will have also had your new minimum amount.

Don’t forget your body is made up of 60% of water – which is why you need to drink so much of it to stay properly hydrated!

The Minimum Averages

First of all, while 8 – 10 glasses of water each day is a good minimum goal, this might not be the amount you should be drinking.

When you don’t know how much, simply set this as a bare minimum each day.

And don’t forget some other sources of water count as well, such as tea and sometimes coffee, since they are made up mostly of water.

For women, the average goal is 9 x 8 fluid ounce glasses of water a day, while men have a higher average of 12 x 8 fluid ounce glasses of water a day.

This is a good adequate intake of water when you don’t know how to calculate your minimum.

Half Of Your Body Weight In Ounces

Since at least 60% of your body contains water, a good way to calculate how much you need is simply by determining about 50% of your body weight.

Having a little above or below this number is fine, but it is a good way to calculate a moderate goal.

Here are the steps:

1. Weigh yourself, in pounds. (If you live in a country that uses the metric system, you can easily convert kilos to pounds using free online tools such as this one.)
2. Divide that number of pounds by two.
3. The result of Step 2 is the number of fluid ounces of water you should drink each day.

Here are some examples:

• A 200-pound adult should have 100 ounces of water a day (12 – 13 glasses).
• A 150-pound adult should have 75 ounces of water a day. (9 glasses).
• A 300-pound adult should have 150 ounces of water a day (18 – 19 glasses).

Regardless of your weight, try not to drink fewer than eight glasses or more than 20 glasses.

Talk to your doctor if your number is above or below these averages, just to be on the safe side.

When You Need More Water

It is possible that, regardless of your weight, you should be drinking more water in order to stay hydrated. Here are some examples of when that is the case:

• If you get strenuous exercise each day.
• If you have previously had issues with staying hydrated.
• On days when you consume a lot of sodium.
• When you are planning on drinking alcohol.
• When you are pregnant or breastfeeding.

Water-Drinking Challenge

Drink your new goal in water!

Go ahead and record how much water you now need to have each day and aim for that goal today – and don’t forget to log it!

Day 4 – Introduce More Water-Based Foods

Now for something fun and a little different!

While you are also going to be drinking your water today, you are also eating some water-based foods.

This allows you to increase your hydration simply with nutritious foods, and helps you reach your goal even on days when you missed out on the number of ounces or glasses you were supposed to consume.

Here are some water-based foods to enjoy.

Fruits

Among the different fruits that have water, watermelon, grapefruit, and cantaloupe are among the ones with the highest water content.

Watermelon consists of 92% water! No wonder it is such a thirst-quenching fruit to enjoy on hot summer days.

Following just behind it is grapefruit with 91% water, and cantaloupe with 90% water.

Some other fruits that have a high water content include peaches, raspberries, pineapple, orange, and cranberries.

Cucumber

Cucumber is among one of the top water-based vegetables you can get, with over 96% of the vegetable being pure water.

It is often used in drinks and foods to provide a cool and refreshing treat on a hot day, and it is low in fat and calories, and has a crisp and cool flavour, making it easy to add to any of your meals or snacks.

Cucumber is excellent eaten alone, dipped in ranch dressing, or added to your salads.

You can also make yourself a cucumber sandwich by mixing a little mayonnaise and dill with the chopped cucumber.

Other Vegetables

Cucumbers aren’t the only vegetable that contain a high water content – there are quite a few that can increase your daily water intake, such as green cabbage, cauliflower, aubergine (aka eggplant), red cabbage, radish, peppers, and broccoli.

While not as hydrating, carrots also have 87% water, while potatoes and green peas are just behind them at 79% water.

A good way to use these vegetables for your increased water intake is with vegetable soup, since the soup itself is also primarily water.

Try to incorporate some of these water-based fruits and vegetables into your regular diet because they will really help you to stay hydrated on days when you need some extra fluids in your body, or when you fall a little behind on the amount of glasses of water you are drinking each day.

Water-Drinking Challenge

Drink your minimum water and eat a water-based fruit or vegetable.

Your challenge today is a two-parter!

The first part is, of course, to drink your new minimum amount required that you discovered on Day 3.

You are also going to try to add some water-based fruits and vegetables to your diet.

Day 5 – How To Drink More Water

If by this point you are struggling with drinking the 8, 10, or even 15 glasses of water you need per day based on your body weight and other factors, it is time to discuss ways you can get in more water.

Instead of having to constantly think about it, there are some tips to motivate, encourage, and remind you that it is time to have another glass of water.

By the end of the day, you might have had your minimum just by following these tips alone.

Flavour the Water

An excellent way to encourage you to drink more water on a regular basis is by flavouring the water, which is going to make it much more interesting!

A big reason people don’t often reach for the water over other beverages is because it is tasteless.

However, there is fruit infusing that allows you to add in different fruit chunks to a pitcher of water, along with some herbs and seasonings, to flavour it up and make it taste closer to juice.

Some fruits that are great for infused water include lemons, limes, strawberries, oranges, and watermelon.

Cucumber, while a vegetable, is also amazing for flavored water.

Drink Before Each Meal Or Snack

You will also start drinking a lot more water during the day if you commit to a full glass of water before every meal or snack.

If you eat six times a day, there are six glasses of water right there.

Plus, drinking before your meals helps you feel full so you don’t overeat.

It can also help with digestion as you are eating, and definitely keeps you from gaining too much weight by eating too much.

Make a habit of having just water with your meals instead of other beverages.

Trade A Glass For A Glass With Alcohol

If you are heading to a party or going to happy hour after work, that is another good opportunity to get some more water down.

For every glass of alcohol, whether a mixed drink, beer, or wine, you have, also have a glass of water before or after it.

That way, if you had three glasses of wine with friends, you also drink three glasses of water.

This reduces your wine headache and other drinking side-effects, keeps you from getting a hangover, and helps to prevent dehydration while social drinking.

Drink A Glass After Each Bathroom Trip

When you use the restroom, it is time to replenish your water intake. This helps to keep you from getting too dehydrated, but is also simply a good reminder that it is time for more water.

After every single bathroom trip during the day, head to the kitchen or break room to fill up your water bottle.

This makes it easy to remind yourself it is time to drink more.

Water-Drinking Challenge

For today’s challenge, you are going to try one of these tips and see how it works for you.

Aside from the normal times you drink your water, you are also going to have a glass of water before each meal or snack you eat today.

Day 6 – Try Fruit-Infused Water

If you followed along with Day 5 of the challenge, you know one of the tips for drinking more water is to add fruit to it – and that is what we are going to learn today!

Fruit-infused water not only is more delicious, but the vitamins and nutrients in the different fruits you use can actually make your water healthier!

Choosing Your Fruits And Herbs

While you can use any fruit or herb you have on hand for the fruit-infused water, organic and fresh produce is best.

It might seem like frozen fruit would be good in infused water to work as ice cubes, but this isn’t the best option since it might contain residues, or not give you as much juice as you need to flavour the water.

Also make sure your fruit is washed thoroughly before placing it in the pitcher of water.

Always Fill The Pitcher With Cold Water

Cold water is best because it helps the nutrients come out of the fruit at a slower pace.

Room temperature water is also fine if you are getting it from the tap, but it’s best to avoid water that is warm or hot because this causes the fruit to fall apart quickly and might keep you from being able to get all the vitamins from the fruit.

It also makes it take longer to chill in the refrigerator.

Use A Glass Pitcher

Find a glass pitcher to use for your fruit-infused water. This keeps the fruit and water fresher without needing to be filtered out.

There are also infused water pitchers with a space in the middle to place your fruit pieces. These work very well, but aren’t necessary if you can’t afford one.

Cut Your Fruit Into Small Chunks

Placing a full strawberry into the pitcher might be easy to do since it is on the smaller side of fruit, but this keeps you from getting all the juice and nutrients inside.

It is therefore best to cut all fruits into bite-size pieces so you are able to release more of the juice.

Even grapes and berries should be sliced in half, while other fruits, such as watermelon and cantaloupe, are, of course, cut into smaller pieces.

When you are using fibrous ingredients, you want to use a muddler to crush them and release their oils before adding to the water. This includes lemongrass, rosemary, ginger root, mint, and basil.

Soaking The Fruit

For fruit-infused water, you typically don’t just put slices in and enjoy a quick glass of water – you want to soak the fruit for as long as possible, preferably at least a few hours.

Start by letting it infuse on the counter for up to two hours, then move the pitcher into the refrigerator to keep chilling and infusing with the flavours.

Here are some fruit and herb combinations to try:

• Blueberry and orange
• Cucumber and lime
• Mixed berry with strawberry, blueberry, and raspberry
• Peaches and berries
• Strawberry and mint
• Strawberry, lemon, and basil
• Watermelon, honeydew melon, and mint

Water-Drinking Challenge

For today’s challenge, you are going to make a pitcher of fruit-infused water. Follow the above directions and choose any type of recipe you like, whether you use one of the ones suggested here or try making your own.

Day 7 – Tips For Tracking Your Daily Water Intake

You made it! Congratulations on making it to Day 7 of the 7-day Water-Drinking Challenge.

By now, you have learned about ways to increase your water, know how to infuse it with fruit, and have discovered the many benefits of drinking more water each day.

For the final day, we are going to discuss some different ways you can track your daily water intake moving forward, after the challenge is over.

Keep A Daily Water Journal

An easy way to keep track of the amount of water you drink each day after this challenge is to get a journal or notebook used specifically for tracking your water.

Write the date on each page and simply record how many glasses you have.

This is also a good way to keep track of when you have fruit-infused water, fruit-based foods, or straight glasses of water.

You can make notes about what things helped you drink more water as the days go on, and what didn’t turn out to be that helpful.

Get A Water Bottle With Tracking

Another option is to choose a water bottle that actually lets you track your glasses right on the bottle.

There are a few different options available.

For example, if you use a plastic bottle that is disposable, use one tall bottle each day and use a Sharpie marker to put a tick or number each time you fill it up.

Make sure you throw the bottle away at the end of the day and get a new one – you shouldn’t drink out of plastic bottles day after day since bacteria can form.

There are also new bottles that offer a chalkboard surface, letting you write the number on the chalkboard label each time you fill it up and have a new glass of water.

Use A Mobile App

Mobile apps are very convenient and many of them are free to use.

Some are for dieting where it simply includes a water tracking portion, while others are specifically for Water-Drinking. Take a look at your app store to see what is available.

Some of the top-rated water tracking apps are iDrated, Waterlogged, and Daily Water.

Alternatively, you could use one of the many habit-tracking apps (this is the one I use) and simply create a habit to drink your specified number of glasses of water each day.

Water-Drinking Challenge

For this final day of the challenge, aside from drinking your minimum water for the day, you simply need to choose what method you will use in the future.

Over time, it will become automatic and you don’t need to keep tracking, but it is good to try it for a few weeks at least until you get back into the habit of drinking water.

Conclusion

Congratulations on completing the 7-day challenge!

What’s next?

Well, there are a few things worth mentioning.

Firstly, if you still struggle to drink enough water each day, then you might find this short hypnosis program helpful. (It worked for me a bit, years ago, but I think it would have been more effective if I didn’t suffer from aphantasia, which is the inability to visualize things in my “mind’s eye”.)

Secondly, the goal here is to make drinking enough water a habit, so you might find this excellent book by Stephen Guise useful.

Additional Resources

These are suggestions for those who wish to delve deeper into any of the above:

1. Habit-Tracking App
2. Infused Water Pitcher
3. Insulated Water Bottle
4. Mini Habits
5. Muddler
6. MyFitnessPal App