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7-DAY HYDRATION CHALLENGEA one-week plan to help you stay hydrated and healthy.No doubt you’ve heard that it’s important to stay hydrated, but chancesare you’re not drinking enough. “Fluid is important for every cell and functionin the body,” says Pittsburgh-based sports dietitian Leslie Bonci, owner ofActive Eating Advice. And being dehydrated can cause headaches, fatigueand irritability, plus potentially increase your hunger. So boost your hydrationwith our simple seven-day challenge.DAY1DAY2DAY3DAY4DAY5DAY6DAY7
DAY1GOAL: Figure out how much you should be drinkingevery day.Think that eight glasses of water a dayis enough? Think again. “Women need70 to 90 ounces of liquid a day, whilemen need 100 to 125 ounces,” says Bonci.That puts eight glasses (64 ounces) atthe low end of the hydration spectrum.To get a better idea of your needs, usethe Mindful Hydration Calculator. If youexercise, you’ll need to increase that total.The general rule is to drink four to eightounces of liquid for every 20 minutesyou exercise.mindful.sodexo.com100–125 oz.70–90 oz.
DAY2GOAL: Start tracking it.“The most important thing to do is keep score with your pour,” says Bonci.By that she means you should track your fluid intake—otherwise you won’tknow if you’ve hit your target. Try any of these methods to see whichapproach works best for you.Download ourone-week hydrationchallenge chartDrink froma markedwater bottleFor every eightounces you drink,check off a glass.By the end ofthe week, you’llsee if you’ve metyour goal.Use a refillablebottle with ouncemarkings and addyour own time goals,like drinking eightounces by 9 a.m.,for example.mindful.sodexo.comGet an appMost apps allowyou to log what andhow much you drink,as well as set alarmsto remind you when todrink. Waterlogged,Fitbit, iHydrate orHydro Coach canget you started.
DAY3GOAL: Reach for water first.Simple and calorie-free, water quenches your thirst like no other drink.But if plain water isn’t your thing, don’t worry. Try sparkling water or jazzup your H2O with sliced ginger, lemon, or mint leaves or other herbs, saysBonci. Test out the flavor combinations below, then experiment with yourfavorite ingredients.MAKE YOUR OWN FLAVORED WATERPrepare any of the combinations here or create your own blend.Add the ingredients to a two-quart pitcher and fill with water. Chill inthe refrigerator overnight, then strain to remove the solids. ½ English cucumber, sliced½ cup fresh mint leaves4 cups cubed watermelon¼ cup fresh basil leaves 1 cup sliced oranges1 cup sliced limes1 cup sliced kiwis1 cup sliced strawberriesmindful.sodexo.com
DAY4GOAL: Add in the right calorie-containing beverages—and weed out the wrong ones.Water isn’t your only choice, but avoid beverages that pack calories withoutbeneficial nutrients. Here’s what to drink—and what to pour down the drain.DRINK UPSKIP IT Fat-free milk orunsweetenedsoymilk F lavored coffeedrinks Fruit smoothies S odas andsweetened waters Fruit juice Unsweetenedcoffee or teamindful.sodexo.com S ports drinks A lcohol
DAY5GOAL: Don’t just drink your water. Eat it too.Water-rich fruits and vegetables can play a big role in helping you meet yourhydration needs, says Bonci. The following produce consists mostly of waterwhile also providing key vitamins, antioxidants and heart-healthy omatoes92%Watermelon94%Bell peppers91 %Strawberries
24DAY624GOAL: Drink throughout the day—not just at meals.It’s important24to be consistent with fluid all day long so you don’t have to playcatch-up at night,” says Bonci. Use these tips to keep the drinks flowing.Start (and end)your day right.Drink ona schedule.Keep yourglass filled.Have a glassof liquid whenyou wake up andabout an hourbefore bed.Set an alarmon your phoneto remind youthroughout theday that it’stime to drink.When you finisha glass or bottleof water, refillit right away.mindful.sodexo.com
DAY7GOAL: Don’t fall back on bad habits.Congratulations! You’ve made it through your first week of healthyhydration habits. Now the key is to avoid reverting to your old routine.Keep yourself on track with these helpful tips.Change up your plate. At mealtime, fill half of your platewith fruits and veggies to help increase your water intake.Drink before you eat. Sometimes people mistakedehydration for hunger. If you feel hungry, first drinka glass of water and wait 10 to 20 minutes. Still sensingactual hunger pangs? Then go ahead and eat.Get the gear. Do you need a fancy water bottle to drinkmore? No, but getting one you really like might give youan extra boost of motivation to drink up.mindful.sodexo.com
Fruit juice Unsweetened coffee or tea Flavored coffee drinks Sports drinks Sodas and sweetened waters Alcohol DRINK UP SKIP IT mindful.sodexo.com. Water-rich fruits and vegetables can play a big rol
