Welcome to the first week (of 14) in the A and H Insurance Wellness Challenge! Each week on Friday, we’ll post a new blog with your challenge for the next week.
Your challenge for this week (May 1st to May 7th) is to drink 96 fl oz (3/4 gallon) of water per day, up to one gallon if possible. To meet the goal, complete this challenge in 4 of 7 days. But obviously, strive for as many days as possible.
Benefits of Proper Hydration
The human body is 60% water, so the most obvious benefit of drinking enough water is staying alive. Other benefits include regulating body temperature, improved mental function, improved digestion, more energy, lubricates your joints, healthy skin, and much more. Being well-hydrated is a vital part of nearly every function of our bodies.
How do you know if you’re dehydrated?
Some symptoms of mild to moderate dehydration are thirst, dark yellow urine, headache, dry mouth, sticky mouth, and muscle cramps. Keep in mind that sometimes what you perceive as a hunger signal is actually a signal that you’re thirsty.
How much water do you need?
The current Institute of Medicine recommendation for adults is 131 fl oz (3.87 l) of water for men and 95 fl oz (2.81 l)of water for women (this includes fluid from food you eat, like fruits and vegetables). However, everyone has different requirements based on their age, sex, weight, local climate, and physical activity. Try out this hydration calculator for an estimate of how much water you should have daily.
Tips to Drink More Water
Keep a Reusable Water Bottle With You
Get a nice water bottle and take it wherever you go, whether at home, work, play, or in the car. For this challenge, it’s best if you know exactly how much water your bottle holds, or get a water bottle that shows you the measurements on the side of the bottle.
Sip Throughout the Day
If you were to drink your water for the day all at once, you’d get a stomach ache, possibly throw up, or even worse symptoms. A better solution is to spread your water intake evenly throughout the day. It’s good to keep a water bottle close at hand and in your eye line. If you’re sitting at your desk and notice your bottle, then it’s probably a good time to take a sip of water.
Drink a Glass of Water When Waking Up and Before Bed
Unless you have an IV in, you’re likely a bit dehydrated in the morning. So chug a nice glass of water upon waking to start out your day. You can also have another glass before bed, but don’t overdo it, or you may find yourself visiting the restroom in the middle of the night more than usual.
Flavor Your Water
Some people don’t like drinking water because of its boring flavor. If you’re in this group you can liven up your drink with some powder or liquid water flavorings. You can also get a water bottle that has a fruit infuser.
Can I drink too much water?
Yes, if you drink too much water too quickly, you could have hyponatremia. That’s why it’s recommended you spread out your water intake evenly throughout the day. Hyponatremia is when your blood becomes so diluted by the water that it lacks adequate sodium. This condition is unlikely to under normal circumstances, but please stop doing this challenge (and get some salt and electrolytes) if you ever feel symptoms such as confusion, irritability, muscles cramps or spasms, vomiting, nausea, headache, fatigue, or weakness.
The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. Please consult your physician before starting any new diet, fitness, or lifestyle changes.
