{"id":47529,"date":"2022-11-18T16:07:43","date_gmt":"2022-11-18T16:07:43","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47529"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"hydration-challenge","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/","title":{"rendered":"The 7-Day Hydration Challenge: Try This Expert-Approved Tips To Drink More Water"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#What_Is_The_7-Day_Hydration_Challenge\" >What Is The 7-Day Hydration Challenge?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#How_Do_You_Do_The_Water_Drinking_Challenge\" >How Do You Do The Water Drinking Challenge?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#Day_1_Determine_How_Much_Water_You_Should_Be_Drinking\" >Day 1: Determine How Much Water You Should Be Drinking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#Day_2_Start_Tracking_Your_Water_Intake\" >Day 2: Start Tracking Your Water Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#Day_3_Drink_Water_First_Thing_In_The_Morning\" >Day 3: Drink Water First Thing In The Morning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#Day_4_Ditch_The_High-Calorie_Sugar-Filled_Drinks\" >Day 4: Ditch The High-Calorie, Sugar-Filled Drinks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#Day_5_Eat_More_Water-Rich_Foods\" >Day 5: Eat More Water-Rich Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#Day_6_Drink_Water_Before_During_And_After_Exercise\" >Day 6: Drink Water Before, During, And After Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#Day_7_Drink_Water_Before_Every_Meal\" >Day 7: Drink Water Before Every Meal<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#Tips_For_Sticking_To_The_Challenge\" >Tips For Sticking To The Challenge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#The_Benefits_Of_Drinking_Water\" >The Benefits Of Drinking Water<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#Support_Detoxification_Processes\" >Support Detoxification Processes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#Helps_With_Weight_Loss\" >Helps With Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#Improves_Physical_Performance\" >Improves Physical Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#Aids_In_Digestion\" >Aids In Digestion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#Fights_Illness\" >Fights Illness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#Promotes_Healthy_Skin\" >Promotes Healthy Skin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#Improves_Brain_Function\" >Improves Brain Function<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;re like most people, you don&#8217;t drink enough water. In fact, according to the Royal National Lifeboat Institution (an organization that promotes water safety), 89% of adults in the UK don&#8217;t drink the recommended eight glasses of water a day. In other reports, 17% of people admit to not drinking any water during the average day. <\/span><span style=\"font-weight: 400;\">But staying properly hydrated is crucial for your health. Water helps to regulate your body temperature, lubricate your joints, and protect your organs. It&#8217;s also necessary for proper digestion, absorption, and transportation of nutrients (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908954\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Consequently, not <a href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-on-keto\/\">drinking enough water<\/a> is linked to a number of health problems, such as fatigue, headaches, and constipation (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6282244\/\">3<\/a>). So how can you make sure you&#8217;re drinking enough water? One easy way is to try a hydration challenge. For one week, commit to drinking a certain amount of water each day. Start with something achievable, like 64 ounces (eight cups), and work your way up from there, according to your individual needs. Be sure to drink water throughout the day, rather than all at once. And don&#8217;t forget to account for other sources of fluid, like coffee, tea, and fruits and vegetables. If you&#8217;re not used to drinking a lot of water, you may find it hard to meet your goal at first. Read on for tips on how to make it easier.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_7_Day_Hydration_Challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_7-Day_Hydration_Challenge\"><\/span><strong>What Is The 7-Day Hydration Challenge?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 7-Day Hydration Challenge is a great way to kick-start your journey to better hydration. For one week you will consciously make an effort to drink more water throughout the day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll also get more information about the benefits of proper hydration and how much water you should be drinking each day. While the most profound changes in your health will need more than 7 days to show, you&#8217;ll be surprised at how much better you feel by the end of the week!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Do_The_Water_Drinking_Challenge\"><\/span><strong>How Do You Do The Water Drinking Challenge?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">On each day of the week, follow these instructions:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_1_Determine_How_Much_Water_You_Should_Be_Drinking\"><\/span><strong>Day 1: Determine How Much Water You Should Be Drinking<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The first step is to find out how much water you should be drinking each day. Depending on your weight, age, sex, activity level, and environment you may need to drink more or less water than the average person. The average recommended amount is 8 glasses per day, but this may not be enough for some.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many ways to determine how much water you should be <a href=\"https:\/\/betterme.world\/articles\/fruit-infused-water-benefits\/\">drinking<\/a>. You can use an online calculator, such as the one from the National Institutes of Health, or go by these estimates:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adult men: 2 liters a day (67 ounces)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adult women: 1.6 liters a day (54 ounces)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can also take your weight in kilograms and multiply by 30-35 to get a range in milliliters of your baseline needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you exercise, you&#8217;ll increase the amount above by 4-8 ounces for every 20 minutes of exercise. So for example, if you workout for 40 minutes, you&#8217;ll need to drink an extra 8-16 ounces of water. If you live in a hot or dry climate, or it\u2019s a particularly hot day or time of year, you\u2019ll need to add some extra for that as well. Talk to your doctor or a registered dietitian about what factors may be affecting your individual fluid needs and how to monitor your hydration status.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/drinking-water-before-bed-for-weight-loss\/\"><i>Drinking Water Before Bed For Weight Loss: Does It Work?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_7_Day_Hydration_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-47188 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792-1024x576.png\" alt=\"hydration challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207792.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_2_Start_Tracking_Your_Water_Intake\"><\/span><strong>Day 2: Start Tracking Your Water Intake<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The second day of the challenge is all about starting to track your water intake. This will help you become more aware of how much water you&#8217;re actually drinking and whether or not you need to make any changes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a few different ways that you can track your <a href=\"https:\/\/betterme.world\/articles\/mint-water\/\">water intake<\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Download an app: <\/b><span style=\"font-weight: 400;\">There are many different water tracking apps available. Not only do they make it easy to track your water intake, but some also offer other features like reminders and graphs that show your progress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use a paper journal: <\/b><span style=\"font-weight: 400;\">If you prefer to not use your phone or another electronic device, you can use a notebook to track your intake. Simply write down how much water you drink at each meal and snack time, and also whenever you feel thirsty.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Drink from a marked, refillable water bottle:<\/b><span style=\"font-weight: 400;\"> This method is great if you have trouble remembering to track your intake. Simply fill up your water bottle at the beginning of the day, and make sure to finish it by the end of the day, refilling as many times as you need to meet your fluid goal. Set your own time limit, such as 8 hours, 10 hours, or 12 hours.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_3_Drink_Water_First_Thing_In_The_Morning\"><\/span><strong>Day 3: Drink Water First Thing In The Morning<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On the third day of the challenge, your goal is to drink water first thing in the morning. This will help jump start your hydration for the day and get you in the habit of starting your day with a glass of water.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not used to drinking water first thing in the morning, start slow by having just a few sips. You can also try adding some lemon or lime juice to your water to make it more palatable. Over time, you can increase the amount that you drink until you&#8217;re up to a full glass.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_7_Day_Hydration_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-47196 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207620-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207620.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207620-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207620.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207620-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207620.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_4_Ditch_The_High-Calorie_Sugar-Filled_Drinks\"><\/span><strong>Day 4: Ditch The High-Calorie, Sugar-Filled Drinks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On day four of the challenge, <a href=\"https:\/\/betterme.world\/articles\/benefits-of-hydrogen-water\/\">your goal<\/a> is to ditch all high-calorie, sugary drinks.This includes soda, sweetened tea or coffee, sports drinks, and fruit juice. These beverages are not only high in calories, but they can also cause dehydration because they sometimes contain mild diuretics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s crucial to differentiate between healthy and unhealthy calorie-containing beverages. For example, milk and 100% fruit juice are high in calories but they&#8217;re also a good source of hydration. On the other hand, soda and energy drinks are high in calories but low in nutritional value.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make this challenge easier, try weaning yourself off of sugary drinks gradually. For example, if you typically drink 2 sodas per day, replace one of them with water for a week. Then replace the second soda with water the following week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are some ingenious swaps for sugary <a href=\"https:\/\/betterme.world\/articles\/water-fasting-for-a-week\/\">drinks<\/a> that you can try:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Soda: <\/b><span style=\"font-weight: 400;\">sparkling water + fruit juice or soda water + unsweetened flavored syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sweetened tea or coffee<\/b><span style=\"font-weight: 400;\">: unsweetened tea or coffee + stevia or other non-nutritive sweetener<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sports drink:<\/b><span style=\"font-weight: 400;\"> coconut water + pinch of salt or oral rehydration solution<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruit juice:<\/b><span style=\"font-weight: 400;\"> sparkling water + fruit juice or 100% fruit juice + club soda<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_7_Day_Hydration_Challenge\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_7_Day_Hydration_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-47200 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207624-1024x576.png\" alt=\"hydration challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207624.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207624-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207624.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207624-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207624.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_5_Eat_More_Water-Rich_Foods\"><\/span><strong>Day 5: Eat More Water-Rich Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On the fifth day of the challenge, your goal is to eat more water-rich foods. This includes fruits and vegetables that are high in water content, as well as cooked grains and soups (<\/span><a href=\"https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/ten-water-rich-foods-hydration\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).These foods will help you reach your daily water intake goals, and they&#8217;re also packed with other essential nutrients.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the best water-rich foods include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Watermelon:<\/b><span style=\"font-weight: 400;\"> This juicy fruit is over 92% water. It&#8217;s also a good source of vitamins A and C.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cucumber:<\/b><span style=\"font-weight: 400;\"> Cucumbers are 96% water. They&#8217;re also a good source of fiber, vitamins K and B6.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tomatoes: <\/b><span style=\"font-weight: 400;\">Tomatoes are about 95% water. They&#8217;re also an excellent source of lycopene, which is a powerful antioxidant.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lettuce:<\/b><span style=\"font-weight: 400;\"> Lettuce is about 95% water. It&#8217;s a good source of vitamins A, K and C. It also contains folate, which is important for pregnant women.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Celery:<\/b><span style=\"font-weight: 400;\"> Celery is over 95% water. It&#8217;s also a good source of fiber and vitamins K and B6.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bell peppers:<\/b><span style=\"font-weight: 400;\"> Bell peppers are about 94% water. They&#8217;re also an excellent source of vitamins A and C not to mention how flavorful they are.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strawberries:<\/b><span style=\"font-weight: 400;\"> Strawberries are about 91% water. They&#8217;re also a good source of fiber, vitamin C and manganese.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cooked grains:<\/b><span style=\"font-weight: 400;\"> Cooked grains like rice and quinoa are about 70% water, which they absorb during cooking. They&#8217;re also a good source of complex carbohydrates and fiber.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Soups:<\/b><span style=\"font-weight: 400;\"> Soup is a great way to increase your water intake. Many soups are over 90% water, and they&#8217;re also a good source of <a href=\"https:\/\/betterme.world\/articles\/benefits-of-coconut-water-for-men\/\">vitamins and minerals<\/a>. Choose broth-based soups like vegetable soup, chicken noodle soup, and miso soup instead of cream-based soups.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_7_Day_Hydration_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-47166 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207611-1024x576.png\" alt=\"hydration challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207611.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207611-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207611.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207611.png 1297w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_6_Drink_Water_Before_During_And_After_Exercise\"><\/span><strong>Day 6: Drink Water Before, During, And After Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On the sixth day of the challenge, your goal is to drink water before, during, and after exercise. This will help ensure that you&#8217;re properly hydrated during your workout, and it will also help you recover afterwards.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before exercise, try to drink 17-20 ounces of water. This will help ensure that you&#8217;re properly hydrated and\u00a0 that your body has enough water to cool itself during exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During vigorous exercise, you should drink 7-10 ounces of water every 10-20 minutes. This will help replace the fluid that you&#8217;re losing through sweat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After exercise, try to drink 16-24 ounces of water. This will help your body rehydrate and replace the fluid that you&#8217;ve lost through sweat. After exercise, you may also want to replenish electrolytes by drinking coconut water or eating foods that are high in electrolytes, such as bananas, sweet potatoes, and dark leafy greens (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK234935\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/lemon-water-in-the-morning\/\"><i>Lemon Water In The Morning: What It Can And Can\u2019t Do For You<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_7_Drink_Water_Before_Every_Meal\"><\/span><strong>Day 7: Drink Water Before Every Meal<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On the seventh day of the challenge, your goal is to drink 16-24 ounces of water before every meal. This will help you reach your daily water intake goals and it may also help you eat less.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not used to drinking that much water, set an alarm on your phone or keep a water bottle with you at all times to help you remember to drink up. Start with small sips and work your way up to larger gulps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/garlic-water-benefits\/\">Drinking water<\/a> before meals is a simple and effective way to lose weight. In fact, one study showed that people who drank about 19 ounces of water before meals ate less than those who didn&#8217;t <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25893719\/\"><span style=\"font-weight: 400;\">drink any water<\/span><\/a><span style=\"font-weight: 400;\"> at all (<\/span><a href=\"https:\/\/hub.jhu.edu\/at-work\/2020\/01\/15\/focus-on-wellness-drinking-more-water\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). If made into a habit, this might help a person lose weight over time.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_7_Day_Hydration_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-47126 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599-1024x576.png\" alt=\"hydration challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207599.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Sticking_To_The_Challenge\"><\/span><strong>Tips For Sticking To The Challenge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The key to success with any challenge is consistency. Here are a few tips to help you stick to the 7-Day Hydration Challenge:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set a daily water intake goal and track your progress. Use a water tracker app or simply write down how much water you&#8217;re drinking each day in a journal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make water more accessible by keeping a water bottle with you at all times. Fill it up before you leave the house and make sure to drink from it regularly throughout the day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add flavor to your water with fruit, herbs, or cucumber slices. This will make it more enjoyable to drink and will also give you a small dose of electrolytes and antioxidants.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink a glass of water first thing in the morning and before every meal. This will help you reach your daily water intake goals and will also help you eat less.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to drink plenty of water before, during, and after exercise. This will help ensure that you&#8217;re properly hydrated and will also help you recover afterwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink water instead of sugary drinks like soda, juice, and alcohol. This will help you cut calories and reach your weight loss goals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you&#8217;re struggling to drink enough water, talk to your doctor or a registered dietitian. They can help you come up with a hydration plan that&#8217;s tailored to your individual needs.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_7_Day_Hydration_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-44423 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207602-1024x576.png\" alt=\"water\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207602.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207602-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207602.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207602-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207602.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Benefits_Of_Drinking_Water\"><\/span><strong>The Benefits Of Drinking Water<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Drinking plenty of water has numerous <a href=\"https:\/\/betterme.world\/articles\/the-7-day-water-fast\/\">health benefits<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Support_Detoxification_Processes\"><\/span><strong>Support Detoxification Processes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your body has several organs involved in detoxification including your skin, liver, and kidneys. Drinking water helps these organs function properly and eliminates toxins through sweat and urine (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/are-there-any-health-benefits-to-drinking-a-gallon-of-water-a-day\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Helps_With_Weight_Loss\"><\/span><strong>Helps With Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water can help you lose weight in a few different ways. First, it can help you feel fuller so you eat less. Second, it might help boost your metabolism. Finally, it can replace sugary drinks that are high in calories (<\/span><a href=\"https:\/\/hub.jhu.edu\/at-work\/2020\/01\/15\/focus-on-wellness-drinking-more-water\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Physical_Performance\"><\/span><strong>Improves Physical Performance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water is essential for proper muscle function. When you&#8217;re properly hydrated, your muscles can work at their peak level of performance. Dehydration can lead to fatigue, cramping, and decreased endurance (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/are-there-any-health-benefits-to-drinking-a-gallon-of-water-a-day\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Aids_In_Digestion\"><\/span><strong>Aids In Digestion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water helps the digestive system break down food and absorb nutrients. It also helps to soften stool and prevents constipation (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/are-there-any-health-benefits-to-drinking-a-gallon-of-water-a-day\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_7_Day_Hydration_Challenge\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_7_Day_Hydration_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-44424 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207601-1024x576.png\" alt=\"hydration challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207601.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207601-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207601.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207601-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207601.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fights_Illness\"><\/span><strong>Fights Illness<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water is essential for a strong immune system. As part of your blood it helps carry nutrients and oxygen to your cells and flushes toxins out of your body. Drinking plenty of water may help reduce the risk of several illnesses, including kidney stones and UTIs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908954\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Promotes_Healthy_Skin\"><\/span><strong>Promotes Healthy Skin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water helps to keep your skin hydrated and looking its best. It can also help reduce the appearance of wrinkles (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/are-there-any-health-benefits-to-drinking-a-gallon-of-water-a-day\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Brain_Function\"><\/span><strong>Improves Brain Function<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water is essential for proper brain function. The neurotransmitters that send messages between cells need water to function properly. Plus, being properly hydrated prevents fatigue, irritability, and difficulty concentrating (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908954\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Drinking enough water is essential for good health. The 7-Day Hydration Challenge is a great way to make sure that you&#8217;re drinking enough water every day. By following the tips in this article, you&#8217;ll be well on your way to hydration success.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_7_Day_Hydration_Challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re like most people, you don&#8217;t drink enough water. In fact, according to the Royal National Lifeboat Institution (an organization that promotes water safety), 89% of adults in the UK don&#8217;t drink the recommended eight glasses of water a day. In other reports, 17% of people admit to not drinking any water during the [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":47530,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[123,87],"class_list":["post-47529","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 7-Day Hydration Challenge: Try This Expert-Approved Tips To Drink More Water - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking to up your water intake? Try this \u2605 7-DAY HYDRATION CHALLENGE \u27a4 from an expert. These tips will help you drink more water every day and reach your hydration goals.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The 7-Day Hydration Challenge: Try This Expert-Approved Tips To Drink More Water\" \/>\n<meta property=\"og:description\" content=\"Looking to up your water intake? Try this \u2605 7-DAY HYDRATION CHALLENGE \u27a4 from an expert. These tips will help you drink more water every day and reach your hydration goals.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1956941365-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14\"},\"headline\":\"The 7-Day Hydration Challenge: Try This Expert-Approved Tips To Drink More Water\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/\"},\"wordCount\":2350,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1956941365-scaled.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you're like most people, you don't drink enough water. In fact, according to the Royal National Lifeboat Institution (an organization that promotes water safety), 89% of adults in the UK don't drink the recommended eight glasses of water a day. In other reports, 17% of people admit to not drinking any water during the average day. <\/span><span style=\\\"font-weight: 400;\\\">But staying properly hydrated is crucial for your health. Water helps to regulate your body temperature, lubricate your joints, and protect your organs. It's also necessary for proper digestion, absorption, and transportation of nutrients (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908954\/\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Consequently, not <a href=\\\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-on-keto\/\\\">drinking enough water<\/a> is linked to a number of health problems, such as fatigue, headaches, and constipation (<a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6282244\/\\\">3<\/a>). So how can you make sure you're drinking enough water? One easy way is to try a hydration challenge. For one week, commit to drinking a certain amount of water each day. Start with something achievable, like 64 ounces (eight cups), and work your way up from there, according to your individual needs. Be sure to drink water throughout the day, rather than all at once. And don't forget to account for other sources of fluid, like coffee, tea, and fruits and vegetables. If you're not used to drinking a lot of water, you may find it hard to meet your goal at first. Read on for tips on how to make it easier.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is The 7-Day Hydration Challenge?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The 7-Day Hydration Challenge is a great way to kick-start your journey to better hydration. For one week you will consciously make an effort to drink more water throughou ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/\",\"name\":\"The 7-Day Hydration Challenge: Try This Expert-Approved Tips To Drink More Water - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1956941365-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking to up your water intake? Try this \u2605 7-DAY HYDRATION CHALLENGE \u27a4 from an expert. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The 7-Day Hydration Challenge: Try This Expert-Approved Tips To Drink More Water - BetterMe","description":"Looking to up your water intake? Try this \u2605 7-DAY HYDRATION CHALLENGE \u27a4 from an expert. These tips will help you drink more water every day and reach your hydration goals.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"The 7-Day Hydration Challenge: Try This Expert-Approved Tips To Drink More Water","og_description":"Looking to up your water intake? Try this \u2605 7-DAY HYDRATION CHALLENGE \u27a4 from an expert. These tips will help you drink more water every day and reach your hydration goals.","og_url":"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1956941365-scaled.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Kristen Fleming, RD","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14"},"headline":"The 7-Day Hydration Challenge: Try This Expert-Approved Tips To Drink More Water","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/"},"wordCount":2350,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/hydration-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1956941365-scaled.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you're like most people, you don't drink enough water. In fact, according to the Royal National Lifeboat Institution (an organization that promotes water safety), 89% of adults in the UK don't drink the recommended eight glasses of water a day. In other reports, 17% of people admit to not drinking any water during the average day. <\/span><span style=\"font-weight: 400;\">But staying properly hydrated is crucial for your health. Water helps to regulate your body temperature, lubricate your joints, and protect your organs. It's also necessary for proper digestion, absorption, and transportation of nutrients (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908954\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Consequently, not <a href=\"https:\/\/betterme.world\/articles\/how-much-water-should-i-drink-on-keto\/\">drinking enough water<\/a> is linked to a number of health problems, such as fatigue, headaches, and constipation (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6282244\/\">3<\/a>). So how can you make sure you're drinking enough water? One easy way is to try a hydration challenge. For one week, commit to drinking a certain amount of water each day. Start with something achievable, like 64 ounces (eight cups), and work your way up from there, according to your individual needs. Be sure to drink water throughout the day, rather than all at once. And don't forget to account for other sources of fluid, like coffee, tea, and fruits and vegetables. If you're not used to drinking a lot of water, you may find it hard to meet your goal at first. Read on for tips on how to make it easier.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is The 7-Day Hydration Challenge?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The 7-Day Hydration Challenge is a great way to kick-start your journey to better hydration. 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