{"id":1376,"date":"2021-11-22T08:19:13","date_gmt":"2021-11-22T08:19:13","guid":{"rendered":"https:\/\/dofastingblog.kinsta.cloud\/water-challenge-what-is-it-and-what-are-the-benefits\/"},"modified":"2023-06-07T11:15:54","modified_gmt":"2023-06-07T11:15:54","slug":"water-challenge","status":"publish","type":"post","link":"https:\/\/dofasting.com\/blog\/water-challenge\/","title":{"rendered":"Water Challenge: What Is It, and How to Master It?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_46 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Contents<\/p>\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:\/\/dofasting.com\/blog\/water-challenge\/#What_Is_the_Water_Challenge\" title=\"What Is the Water Challenge?\">What Is the Water 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:\/\/dofasting.com\/blog\/water-challenge\/#What_Are_the_Rules_of_the_Water_Challenge\" title=\"What Are the Rules of the Water Challenge?\">What Are the Rules of the Water Challenge?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dofasting.com\/blog\/water-challenge\/#Benefits_of_Drinking_Enough_Water\" title=\"Benefits of Drinking Enough Water\">Benefits of Drinking Enough Water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dofasting.com\/blog\/water-challenge\/#Tips_for_a_Successful_Water_Challenge\" title=\"Tips for a Successful Water Challenge\">Tips for a Successful Water Challenge<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2><span class=\"ez-toc-section\" id=\"What_Is_the_Water_Challenge\"><\/span>What Is the Water Challenge?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The water challenge is fairly simple \u2013 <strong>drink 8 glasses of 8 ounces of water <\/strong>(or more, depending on the type of water challenge you\u2019ve decided to take on) every single day for a specified amount of time.<\/p>\n<p>The main goal of this challenge is for <strong>people to drink more water <\/strong>and maybe even <strong>form a habit<\/strong>. After all, they say it takes only 30 days to make a new one or drop an old one.<\/p>\n<p>It\u2019s important to note that the water challenge is a trend and is not based on research. There are several variations of this trend, however, its core concept stays the same \u2013 <strong>drink at least half a gallon of water per day<\/strong>.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2><span class=\"ez-toc-section\" id=\"What_Are_the_Rules_of_the_Water_Challenge\"><\/span>What Are the Rules of the Water Challenge?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>While the water challenge varies from platform to platform, all of the challenges are based on these 2 rules:<\/p>\n<ul>\n<li>Drink <strong>at least 8 glasses<\/strong> of water per day;<\/li>\n<li>Abstain from <strong>sugary drinks<\/strong> and <strong>alcohol<\/strong>.<\/li>\n<\/ul>\n<p>The challenge to drink 8 glasses of water stems from the 8&#215;8 rule. It\u2019s probably not the first time you\u2019ve been told that you should drink 8 glasses of water every day. It\u2019s unclear how exactly the 8&#215;8 rule came about, as there is no scientific evidence to back up this claim.<\/p>\n<p>Generally, how much a person should drink depends on the individual. A number of factors come into play here, such as <a href=\"https:\/\/www.umsystem.edu\/totalrewards\/wellness\/how-to-calculate-how-much-water-you-should-drink#:~:text=Here%20are%20some%20tips%20to,glasses%20of%20water%20per%20day.\">body type, physical activity levels<\/a>, and climate, among many others. That\u2019s why you can always modify your daily goal based on your own individual needs.<\/p>\n<h3>Types<\/h3>\n<p>The <strong>7-day water challenge<\/strong> lasts only 7 days, making it perfect for people who want to test the waters without a huge commitment. It\u2019s <strong>beginner-friendly <\/strong>and easy to manage. In addition, you can use it as an introduction to the 30-day water challenge.<\/p>\n<p>The <strong>30-day water challenge<\/strong>, on the other hand, is a much bigger commitment as it lasts a whole month. However, your efforts will not be wasted as it offers greater rewards. This month-long challenge will <strong>help you form a habit<\/strong> of drinking water regularly.<\/p>\n<p>Due to sensitivity to excessive fluid intake, individuals with <a href=\"https:\/\/www.kidney.org\/content\/6-tips-be-water-wise-healthy-kidneys\">kidney disease<\/a> or <a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000112.htm\">heart failure<\/a> should not participate in this challenge. For more information, consult with your doctor.<\/p>\n<h3>What should you drink?<\/h3>\n<p>As the name suggests, you should exclusively drink water during a water challenge.<\/p>\n<p>It can be difficult to drink<strong> only water <\/strong>for a whole month straight, especially if you\u2019re not used to it. To ensure this new habit sticks, you can incorporate <strong>sugar-free beverages <\/strong>into your diet.<\/p>\n<p>You keep your body hydrated by consuming liquids. In fact, around <a href=\"https:\/\/www.eatright.org\/food\/nutrition\/healthy-eating\/how-much-water-do-you-need\">20% of your daily water intake comes from food<\/a>. The other 80% comes from drinks meaning <strong>coffee<\/strong>, <strong>tea<\/strong>, and<strong> other beverages<\/strong> technically <strong>count <\/strong>towards your daily water intake. Even though all beverages are based on water and count towards your daily goal, there are some drinks you should cut.<\/p>\n<h3>What should you avoid?<\/h3>\n<p>When actively participating in a water challenge, you should <strong>cut out sugary drinks<\/strong> like:<\/p>\n<ul>\n<li>Flavored water<\/li>\n<li>Juice<\/li>\n<li>Soda<\/li>\n<li>Alcohol<\/li>\n<li>Sweetened coffee and tea<\/li>\n<\/ul>\n<p>Why do you have to cut out sweet drinks? While these beverages provide some hydration, they do more harm than good. Unsurprisingly, sugary drinks contain a lot of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3428130\/\">added sugar<\/a> and, in turn, are high in <a href=\"https:\/\/www.med.umich.edu\/1libr\/Mhealthy\/WhatAreEmptyCalories.pdf\">empty calories<\/a>. Daily consumption of such beverages can contribute <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3210834\/\">to unhealthy weight gain and other health issues<\/a>.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2><span class=\"ez-toc-section\" id=\"Benefits_of_Drinking_Enough_Water\"><\/span>Benefits of Drinking Enough Water<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Water is essential, that much is clear. But what exactly happens in your body when you drink plenty of water?<\/p>\n<h3>Helps with weight management<\/h3>\n<p>Water is a great tool for body<strong> weight management<\/strong>. Although, it\u2019s important to note that water alone is not an effective weight loss method. Combining it with a healthy diet and exercise is where it can truly shine.<\/p>\n<p>A glass of water before, during, or after eating\u00a0will fill up your stomach and give you a <strong>feeling of fullness <\/strong>which may prevent you from overeating. Research suggests that <a href=\"https:\/\/doi.org\/10.7762%2Fcnr.2018.7.4.291\">drinking water before a meal can make you eat less<\/a> than you usually would.<\/p>\n<p>Water has been shown to<a href=\"https:\/\/doi.org\/10.1210\/jc.2006-1438\"> increase the levels of resting energy expenditure (REE)<\/a>. To put it simply, <a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/exercise-and-weight-loss-the-importance-of-resting-energy-expenditure\">REE accounts for up to 75% of calories you burn every day<\/a> without any physical activity.<\/p>\n<p>You can enhance these weight loss effects by popping your water bottle in the fridge. Studies show that <a href=\"https:\/\/doi.org\/10.1111\/apha.12290\">cold water can slightly increase the number of calories you burn in a resting state<\/a>.<\/p>\n<h3>Helps maximize physical performance<\/h3>\n<p>Staying hydrated is one of the most important aspects of exercise. When working out, you lose water through breathing and sweating. If you lose too much water, you may become dehydrated, which will make your workout session more difficult.<\/p>\n<p>That&#8217;s because not having enough fluids in your system can<a href=\"https:\/\/www.bupa.co.uk\/health-information\/exercise-fitness\/hydration-exercise\"> impair your body\u2019s ability to sweat<\/a> and, in turn, regulate body temperature. Dehydration can also lead to <a href=\"https:\/\/www.sportsdietitians.com.au\/factsheets\/fuelling-recovery\/fluids-in-sport\/\">fatigue and lack of focus<\/a>.<\/p>\n<p>By replenishing your fluids during exercise, you ensure that your physical performance levels remain stable.<\/p>\n<h3>Affects energy levels and brain function<\/h3>\n<p>Even mild dehydration can affect your brain function. To be more precise, <a href=\"https:\/\/doi.org\/10.1080\/07315724.2012.10720011\">a lack of fluids mostly impairs attention span, short-term memory, and psychomotor skills<\/a>. When combined, these symptoms are often referred to as <strong>brain fog<\/strong>.<\/p>\n<p>Not drinking enough water can also make it <a href=\"https:\/\/doi.org\/10.3945\/jn.111.142000\">harder to focus, as well as make you moody<\/a>.<\/p>\n<p>The water drinking challenge will help you stay hydrated and keep your cognitive function in top shape.<\/p>\n<h3>May help reduce headaches<\/h3>\n<p>One of the most common types of headaches is <a href=\"https:\/\/www.nhs.uk\/conditions\/headaches\/\"><strong>dehydration headaches<\/strong><\/a>. <a href=\"https:\/\/doi.org\/10.1002\/hbm.20999\">A lack of fluids changes your brain structure<\/a> by shrinking the brain tissue. This process <a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/21517-dehydration-headache\">causes your brain to pull away from the skull<\/a> and results in a headache.<\/p>\n<p>The most simple way to relieve a dehydration headache is to drink plenty of water. Once the brain receives enough fluids, it will go back to its normal state, thus removing the pressure in your head.<\/p>\n<p>By participating in the water challenge, you ensure that your body has enough fluids. What\u2019s more, is that you reduce the risk of dehydration by <a href=\"https:\/\/www.southcoasthealth.com\/posts\/view\/227-why-you-should-always-reach-for-water-dangers-sugary-drinks\">abstaining from sugary drinks<\/a> and alcohol.<\/p>\n<h3>May help prevent and relieve constipation<\/h3>\n<p>One of the most common methods to alleviate constipation is to <a href=\"https:\/\/doi.org\/10.1055%2Fs-0032-1301754\">increase your fluid consumption<\/a>.<\/p>\n<p>A common myth is that you shouldn\u2019t drink water when eating as it may disrupt your digestive system. In reality, a glass of <strong>water with and after your meal<\/strong> <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/expert-answers\/digestion\/faq-20058348\">improves digestion<\/a>.<\/p>\n<p>You don\u2019t have to stick with plain tap water to reap the benefits for your digestive system. In fact, <a href=\"https:\/\/www.southcoasthealth.com\/posts\/view\/227-why-you-should-always-reach-for-water-dangers-sugary-drinks\">mineral water has been shown to improve bowel function<\/a>. Its mineral properties, specifically <a href=\"https:\/\/dofasting.com\/blog\/benefits-of-magnesium\/\">magnesium<\/a> and <strong>sodium<\/strong>, play a key role in reducing constipation.<\/p>\n<p>Adequate hydration in the gut may <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/expert-answers\/digestion\/faq-20058348\">soften stool<\/a> and make it easier to pass. However, note that increased water intake does not serve as a cure for constipation.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Tips_for_a_Successful_Water_Challenge\"><\/span>Tips for a Successful Water Challenge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Drinking water on a schedule may appear more difficult than it actually is. These tips will help you drink more water without having to make an effort.<\/p>\n<h3>Develop an effective tracking system<\/h3>\n<p>A general rule of thumb is to drink water when you\u2019re thirsty. However, if you\u2019ve decided to take on the water challenge, you will have to<strong> make a conscious effort <\/strong>to drink more water than you usually do.<\/p>\n<p>A good way to make sure you reach your daily goal is to track your water intake. This can be done by simply writing down a water drinking schedule on a piece of paper and marking it every single day.<\/p>\n<p>A simpler way is to<strong> log your water intake <\/strong>on your <strong>phone<\/strong>. <a href=\"https:\/\/dofasting.com\/\">DoFasting<\/a> is an app specializing in <a href=\"https:\/\/dofasting.com\/blog\/what-is-intermittent-fasting\/\">intermittent fasting<\/a> where you can log your water consumption and meals. You can also <strong>enable water reminder notifications<\/strong> that will remind you to drink water at specific times.<\/p>\n<h3>Use water bottles<\/h3>\n<p>There are several reasons why you should <strong>carry a water bottle<\/strong> with you. Having a water bottle at arm\u2019s reach will encourage you to<strong> drink more often <\/strong>and stop you from reaching for unhealthy drinks.<\/p>\n<p>Placing your bottle on your desk where you work serves as a <strong>reminder <\/strong>to drink up.<\/p>\n<p>In addition, some water bottles come with markings that will help you <strong>track <\/strong>how much water you\u2019ve consumed throughout the day.<\/p>\n<p>In order to be more environmentally friendly, make sure to buy a <strong>reusable water bottle<\/strong> and fill it up at home. This will help you to avoid the chemicals of the plastic bottle bleeding into your water. Most importantly, you will save money.<\/p>\n<h3>Timing is also important<\/h3>\n<p>You should drink a glass of <strong>water when you wake up<\/strong> and <strong>before you go to sleep<\/strong>. The main reason for this is that your body becomes <strong>dehydrated throughout the night,<\/strong> making it crucial to replenish lost fluids. A good way to stick to this routine is to <strong>keep a water bottle or a glass of water by your bedside<\/strong>.<\/p>\n<p>Keep in mind that you should not drink an entire glass of water right before going to bed as it may interfere with your sleep and make you wake up at night.<\/p>\n<p>Timing is especially important when it comes to physical activity. Avoid drinking too much water before your workout, as it may make you feel bloated. Instead, sip water throughout your exercise and make sure to replenish yourself <strong>after your workout<\/strong> is finished.<\/p>\n<h3>Add flavor to your drinks<\/h3>\n<p>Just because you have to drink water doesn\u2019t mean that you have to say goodbye to flavor. In fact, adding<strong> a slice of lemon, lime, or orange<\/strong> to your water doesn\u2019t just make it taste better but also <a href=\"https:\/\/health.clevelandclinic.org\/7-reasons-to-start-your-day-with-lemon-water-infographic\/\">aids your digestive system<\/a>.<\/p>\n<p>If you\u2019re not feeling up to sweetening your water with fruits, try out cucumber water. It\u2019s <a href=\"http:\/\/dx.doi.org\/10.1016\/j.fitote.2012.10.003\">high in antioxidants<\/a> that are crucial in <a href=\"https:\/\/dofasting.com\/blog\/what-is-oxidative-stress\/\">oxidative stress<\/a> prevention.<\/p>\n<p>You can also pop a <strong>mint leaf<\/strong> into your water to freshen up your breath.<\/p>\n<p>When it comes to upping your water game, it\u2019s important to stay within the range of fresh fruits and herbs and avoid artificial additives, as they often contain lots of added sugars.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2>Water Challenge: Key Considerations<\/h2>\n<p>Water is key to a<strong> healthy body<\/strong> and a <strong>well-functioning digestive system<\/strong>. Too little water can lead to dehydration, discomfort, headaches, and low energy.<\/p>\n<p>The water drinking challenge is an internet trend that encourages drinking water and, for once, promotes a healthy lifestyle. Taking on the water challenge helps to form a new habit through self-accountability.<\/p>\n<p>Make things more fun by pitching this idea to your <strong>friend<\/strong> and participating in the water challenge together.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What Is the Water Challenge? The water challenge is fairly simple \u2013 drink 8 glasses of 8 ounces of water (or more, depending on the type of water challenge you\u2019ve decided to take on) every single day for a specified amount of time. The main goal of this challenge is for people to drink more [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":2267,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[32],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Water Challenge: How Healthy Is This Trend?<\/title>\n<meta name=\"description\" content=\"Is the water challenge really worth doing? 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