Have you heard of the 30-day water challenge? If you have not, this post will tell you all you would ever want to know and more. On the other hand, if you have, then this post will serve as a guide.
Water is one of those essential nutrients the body needs to function optimally. Primarily because the human body is made up of 70% water. YES. You heard that right, you and I are 70% water. Therefore to function well, we must have sufficient water in our system.
Unfortunately, a lot of people have difficulty drinking sufficient water. When you take on this challenge, you will not only learn how to drink water, you’ll take your health and looks to a whole new level.
You’ll get to understand why it is important to drink water, the health benefits of drinking water, how drinking water can help you lose weight and most importantly how to form the habit of drinking sufficient water.
If you have been following my blog you will understand that I’m a huge fan of 30-day challenges.
What is a 30-day challenge?
The Dictionary explains a challenge to be :
” A task or situation that tests someone’s abilities “.
Therefore a 30-day challenge simply means a test to carry out a particular task for 30 consecutive days without fail.
Why 30 days?
It is common knowledge that it takes 21 to 30 days for a habit to be formed. Generally, between two weeks to two months.
The idea of having a 30-day challenge is to continue with a particular task for 30 consecutive days.
It is really to help you form a habit which at the end of 30 days you can decide if it’s a habit you want to keep or one you want to discard.
Within these 30 days, you will acquire the discipline, focus, and flair for the chosen task.
It is even more effective if you can join others that are taking the challenge and probably share your experience on a daily basis with the people in your group.
I have taken the following 30-day challenges.
The 30-Day Plank Challenge:
The plank challenge encourages you to perform the plank exercise incrementally for 30 consecutive days. It start out with just carrying out the plank for about 20 seconds but by the 30th day, you would have done about 5 minutes!
The end result is a strong core and glutes. You can learn more and even get a free printable 30-day plank challenge chart here.
The 30-day Squat Challenge:
This was quite a tough one for me, by the 22nd day I wanted to give up. My thighs were on fire !!! What kept me going was the reward of a firmer butt. And Yes, it was worth it. Get a FREE Chart and the details of the squat challenge here.
…..and now I’m trying out a water challenge.
What is the 30 Day Water Challenge?
Just as the name implies, this is a challenge to drink a gallon of water every day for 30 consecutive days.
A gallon of water is 3.78 Liters approximately 4 Liters.
For this challenge, I’ll be doing 4 Liters of water daily.
I invite you to join me in drinking 4 liters of water daily for the next 30 days.
Please note that you might have to drink a bit more or less depending on your current weight.
Why Drink this much Water?
Research has shown that your body needs a certain amount of water to function well. It’s a function of your weight.
How much should you drink in a day?
To find the minimal amount of water you need to take in a day. It is your weight in pounds divided by 2. The figure you get, is the amount of water you’ll drink in fliud ounces.
For a person that weighs 200 pounds, the amount of water you have to take in a day is half of 200 which is 100 fluid ounces or 2.95 approximately 3 Liters.
In this scenario above, 3 Liters is the minimum requirement. If you are exercising and probably live in a hot climate you need to drink more. An additional 500ml to 1000ml will give you outstanding health benefits.
What are the Health Benefits of Drinking Water?
- Improves the function of the brain
- Slows down the aging process
- Increases metabolism and boosts functions of the immune system
- Strengthens the heart
- Good for weight loss
- Saves money
- Stronger Bones
- Sleeping better at night
- Eating less junk food
- Clearer skin
- More energy
The Relationship between Weight Loss and Drinking S
The link between losing weight and drinking enough water can be summed up in this quote:
Drinking water is like washing out your insides. The water will cleanse the system, fill you up, decrease your caloric load and improve the function of all your tissues.
Kevin R. Stone
How to Take the 30 Day Water Challenge
There are basically 3 rules to follow to succeed in this challenge.
1. Drink a gallon or 4 Liters of water every day for 30 consecutive days.
2. No sweetened drinks, fruit juices, and alcohol. However, unsweetened tea and coffee are allowed
3. NEVER EVER TAKE MORE THAN ONE LITER OF WATER WITHIN AN HOUR. THIS IS TO AVOID A DANGEROUS MEDICAL CONDITION CALLED HYPONATREMIA
The very first thing to be prepared for during these 30 days is that you’ll have to visit the bathroom quite frequently which is good for your system.
Secondly, your pee will become clear – more like water instead of being amber brown.
Another is that you will hardly feel hungry and eat less frequently with fewer portions since you feel full all the time.
At the end of the 30 days, you should experience an increase in your energy levels, a clearer more youthful complexion and little or no headaches.
As with all things, you have to give yourself a good reason to go through this challenge. The reason being that there will be days you simply will not feel like it. This reason will keep you motivated to keep going until the 30 days are over.
For me, the idea of a natural appetite suppressant is awesome, to say the least. This will definitely lead to some more weight loss.
What will it be for you?
250ml Measure OR 4 One Liter bottles
Reminders OR an App on your phone
One major tip I can share from taking 2 Liters of water daily for over a year now is this: Don’t Sip the water or place your mouth on the glass like you are taking tea or coffee.
Instead, raise up your glass about 6 to 7 inches away from your lips, toss your head back, open up your mouth and pour in the water till your mouth is full. Close your mouth and swallow.
2 to 3 chugs in this manner is about 250 ml of water. I love to take water in this manner. It’s quick, easy and no time to taste the blandness of the water.
Every our hour, you simply raise your water bottle, chug in your 2-3 mouthfuls and by the end of the day, you’ve successfully put in 4 Liters.
Make sure to use your water challenge chart to keep record of your intake.
30 Day Water Challenge Chart
How to Use the Chart
You’ll need to print out the chart. There are about 5 pages and each page covers 7 days. You will find that there are 16 glasses representing the sixteen 250 ml glasses of water you will take per day.
The goal is to drink one 250ml glass of water every hour.
So if you start at 6 a.m. Take 500ml upon waking up.
250ml by 7 a.m.
Another 250ml by 8 a.m. By this time you have taken 1 liter of water. You will indicate by checking the blue box on the right.
For every 250ml of water you take, you cross out one glass on the chart.
Each time you complete four glasses that is a liter.
When you complete one liter, tick on the blue box.
The plan is, every 4 hours drink 1 liter of water. So if you take off by 6 a.m. It should have taken 4 liters by 9 p.m.
==> You might need to set an alarm to ring or beep every hour as a reminder or use an app on your phone to continually remind you.
At the end of the day, you would have taken 4 liters of water.
There you have it, the 30-day water challenge.
Is this something you’d like to do? On the other hand, have you taken the challenge before now? Please share with us your experience on the comments.
I would love to invite you to join our Facebook support group of about 4000 women – The Weight Loss Mamas, for more tips and tricks on how to achieve weight loss.
Don’t fail to share this post with your friends, you never know who would benefit from it. Thanks in advance.
Here is to our weight loss success,