14-Day Winter Hydration Challenge

 


I know what you’re thinking. A hydration challenge in the middle of winter?? Hear us out. While staying hydrated is in the forefront of people’s minds in the summer, it seems to fall by the wayside when it’s cold out, though it is still highly important to stay properly hydrated throughout the winter months!

 
 

This challenge is designed to bring greater mindfulness around water consumption during a time when it’s lacking.

 

 

The Challenge:

 

From Wednesday, February 26th - Tuesday, March 10th, we challenge you to drink half your body’s weight in ounces of water every day.

 

 

How it’s done: 

1. Take your body weight in pounds, and divide by 2. 

 ***This is how many ounces of water you should aim to consume on a daily basis to optimize your body’s hydration and cellular function. 

2. Aim to drink your goal amount of water every day for 14 days. 

3. Record your progress on Challenge Runner​ at the end of each day. 

4. Qualify to win prizes at the end of the challenge!


Example: Weight: 180 lbs / 2 = 90 fluid ounces

 

How to track:

 

If you have an iPhone, you can log your water consumption on the Health app that came programmed into your phone. Under Health Data, select Nutrition, then select Water, adjust your units to fluid ounces (US) and start logging! Or download an app of your choosing. Pen and paper works great, too! Most importantly, at the end of the day log your water consumption on Challenge Runner. Information on setting up your Challenge Runner account can be found here​.

 

Prizes:

 

One raffle entry will be given for each task completed below. A total of 6 raffle tickets will be drawn at the end of the challenge!

 
  • ​Reach your goal water intake at least 10 of the 14 days

  • Share a picture of yourself participating in the challenge on the BeWell Facebook page, or email it to us at BeWell@albemarle.org 

  • Fill out our feedback form at the end of the challenge 

 

Raffle winners will receive BeWell swag.... AND will be able to choose from any of the following prizes:

 

 

  

Glass Tupperware Set

 

 

 

High Density Foam Roller
 
  
 

 

 
 
 
Life & Apples
Wellness Planner
 
 
  

Waterproof Duffle Bag

 
 
 
 


Tips for Success

  • When you wake up, measure out your total water consumption for the day

  • Bring your water with you! Leave it in the car, your office, or wherever you will have easy access to it throughout the day

  • Carry around a refillable water bottle so you can steadily hydrate during the day

  • Aim to drink half of your daily allotment of water within 5 hours of waking. For example, if you wake up at 7 a.m., try to drink half of your water by 12 p.m. If you wake up at 3 p.m., try to drink half by 8 p.m.

  • Set reminders on your phone to hydrate

  • If you like trying new apps, download a hydration app, i.e. Daily Water Tracker Reminder or Hydro Coach to help you track your consumption

 

The Big Why:

 

Measuring out your water…  setting reminders to drink…  recording your consumption… Sounds like too much work to be worth it? Pause for a minute and take a look a some of these symptoms:

 
  • Fatigue/Tiredness

  • Headache

  • Foggy thinking

  • Aches and Pains

  • Poor memory

  • Easily distracted

  • Mood changes

  • Delayed reaction time

 
 

Any of these sound familiar? They may be the result of dehydration. Want to see what can happen when you increase your water intake?

 
  • Improvement in reaction time

  • Increased alertness

  • Decrease in the stress hormone cortisol

  • Improved learning and memory

  • Improved cellular energy production

  • Greater feeling of fullness, i.e. lowered food consumption

  • Proper hydration protects the kidneys

  • Plumper, healthier skin

 
 

Don’t like how water tastes?

 

Not to worry, we have more tips! 

 
  • Add a squeeze of lemon or lime to your water (throw the whole slice in for added benefit)

  • Add herbs like fresh mint or basil

  • Experiment with natural fruit concentrates to add a splash of flavor, like pomegranate or cherry

 
 

BEST OF LUCK!!

 
As always, reach out  with any question! BeWell@albemarle.org
 

Sources:

 

Patrick Ritz, Gilles Berrut, The Importance of Good Hydration for Day-to-Day Health, Nutrition Reviews, Volume 63, Issue suppl_1, June 2005, Pages S6–S13, https://doi.org/10.1111/j.1753-4887.2005.tb00155.x

 

Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439–458. doi:10.1111/j.1753-4887.2010.00304.x