Water Challenge: What Is It and What Are The Benefits

Written and Medically Reviewed by Babar Shahzad, DR on January 18, 2020.

Water is crucial to your overall wellbeing. Every cell, organ, and tissue uses water to regulate temperature and keep the body in proper working order. We explain everything you need to know about 30-day water challenges and how you could feel the benefits from committing to the challenge. 

What is a Water Challenge? 

Your body is made up of roughly 60% water. Whenever you breathe, sweat or digest food, you’re losing water which is why it’s so important to stay hydrated and replenish your water throughout the day. The general consensus is that you should aim to drink eight 8-ounce glasses of water a day. This equates to about two liters or half a gallon. 

Most of us understand and know that hydration is essential for our health. It’s been proven time and time again in dozens of studies that even mild levels of dehydration can negatively impact your physical and emotional abilities. Yet, so many of us find it hard to stay hydrated during the day. This is where a water challenge comes in.

When you sign up for a water challenge, you’re agreeing to drink the recommended daily intake of water. So, 64 ounces of water every day for a certain amount of time. Although this is a general recommendation, you can calculate how much water you need to drink by dividing your body weight in pounds in two. The result is the number of fluid ounces you need to drink every day. It may sound really simple but you can be amazed at how great having fresh water flowing through your veins can be.

With a water challenge, you may just want to drink more water but you can also use the opportunity to cut out alcohol or sodas and juices. A water challenge is basically built around you, if you want to cut out caffeine then it’s the perfect time to do that. However, if you’re just looking to be more hydrated then that’s great as well.

How to Start a Water Challenge

It probably sounds really easy to just drink more water each day but it’s so easy to forget. Busy schedules get in the way and your water intake can easily drop to the bottom of the list when other priorities start to build up. Luckily, there are a few things you can do to help you stick to your water challenge.

Step 1: Buy yourself a fun water bottle with measurements on the side so you can easily track your water intake. Keep track of how much you drink and set reminders on your phone to take a sip every hour.

Step 2: Dedicate your month to a water challenge but don’t do it alone, sign up with a friend or family member. Accountability goes a long way in a water challenge. You can keep each other motivated and stay on top of your water intake.

Once you’ve got your cool new water bottle and water challenge buddy, it’s time to commit to 30-days of water. This challenge is all about encouraging you to drink more water but also to help you form new positive habits. Water helps to carry vital nutrients throughout cells and removes waste from the body.

Step 3: If you need a little water reminder, here are the best five water apps that are all free to download:

  • My Water
  • Plant Nanny
  • Water Alert
  • Waterlogged
  • Daily Water

These apps can make it easier for you to stay hydrated. You can set drinking goals, track the volume of water you drink on a daily basis, and send you notifications to your phone to pick up a glass of water.  

What are The Benefits of Drinking Enough Water

Since water is so crucial to our wellbeing, there are plenty of benefits of drinking the right amount of it. Let’s look at a few of these benefits.

Better digestion through saliva creation

Water helps create saliva, which plays a significant role in food digestion. It also helps create mucus, which provides the necessary moisture to the nose and eyes. Instead of consuming beverages, sticking to water is a much healthier option.

Improving blood circulation

Blood is more than 90% of water. So it makes sense that proper hydration promotes blood circulation. Drinking hot water is even better.

Maintaining healthy brain function

Lack of water causes dehydration, which can affect your brain’s functionality. Proper hydration enables more efficient exchange of nutrients and toxins. This improves concentration and mental alertness.

Regulating body temperature

Water is also found in the middle layers of the skin. As the body heats up, sweat appears on the skin’s surface. When sweat evaporates, water functions as a cooling agent in the body.

Preventing kidney stones

Kidneys sift out waste and transport urine to the bladder. Lack of water can not only affect this process but also result in kidney stones. Drinking enough water will help you avoid that.


Bottom Line

The water challenge seems simple enough — just 64 ounces of water each day. Drinking water as the only liquid intake might seem a bit dull at first. Hopefully, the numerous benefits of the water drinking challenge will keep you motivated. As your water intake increases, your body’s overall health will improve. You may also see fewer skin problems, lesser headaches and see faster weight loss.

We urge you to try the 30-day water challenge and witness a healthy transformation!

If you feel that the water challenge is easy for you, then you might be interested in Water Fasting. Find out more in this article: Everything You Need to Know About Water Fasting.