August's Monthly Challenge: Boost Your Hydration

Proper hydration is essential for every cell and function in your body. According to sports dietitian Leslie Bonci, owner of Active Eating Advice, dehydration can lead to headaches, fatigue, and irritability, and may even increase your hunger. To help you stay hydrated, we've created a simple seven-day challenge! Each day you will start a new hydration habit.

Special thanks for inspiration to Leslie Bonci, and Mindful by Sodexo

Day 1: Determine Your Water Intake Needs

Calculate your daily water intake goal. How Much Water Should You Drink? The amount of water you need varies based on several factors, including activity level and climate. However, a good starting point is the 8x8 rule: eight 8-ounce glasses per day.

The U.S. National Academies of Sciences, Engineering, and Medicine recommend:

• 11.5 cups (2.7 liters) per day for women

• 15.5 cups (3.7 liters) per day for men

This includes fluids from water, beverages like teas and juice, and food, which provides about 20% of your daily water intake.

Use a chart, mobile app, or another tracking method to monitor your progress. HERE is a recommended apps to set-up on Day 1.

Day 2: Start Tracking

Begin tracking your fluid intake. Use a marked jug, bottle, or glass to measure your consumption. Aim to distribute your intake evenly throughout the day, focusing on morning and afternoon to minimize nighttime bathroom trips.

Day 3: Reach for Water First

Water is the simplest, calorie-free way to quench your thirst. If you find plain water boring, try adding slices of ginger, lemon, mint, or other herbs for flavor. Experiment with different combinations to find your favorite.

Day 4: Include Nutrient-Rich Beverages

Incorporate other hydrating beverages and avoid those that dehydrate. Consider the following swaps:

• Skip coffee (or start with decaf)

• Skip tea (or switch to herbal decaf)

• Avoid sugary drinks like sodas and sports drinks

• Include sparkling water, fruit smoothies, and milk alternatives

Day 5: Eat Water-Rich Foods

Foods high in water content can also help you stay hydrated. Try filling half your plate with these water-rich options:

• Lettuce (96% water)

• Tomatoes (95% water)

• Bell peppers (94%)

• Watermelon (92%)

• Strawberries (91%)

Day 6: Hydrate Throughout the Day

Spread your water intake throughout the day instead of consuming large amounts at once. This helps maintain hydration levels and avoids diluting digestive acids during meals.

Day 7: Maintain Your Hydration Habits

Continue practicing your new hydration habits beyond this challenge. Consistent hydration supports your overall health and well-being.

By participating in this challenge, you’ll develop better hydration habits and experience the numerous benefits of staying well-hydrated. Let's drink to good health! 🥤

Will you join me in this 7 day hydration challenge?