water challenge

14-Day Water Drinking Challenge

Of all the actions you can take to improve your health and well-being, drinking ample water is among the simplest and most impactful.

That’s why I created this challenge for you. Here’s how it works.

1. What Is The Challenge?

Drink at least 60 ounces of water (-2L) a day for 14-days. This equates to 5 12-ounce glasses of water or 2 32-ounce water bottles.

The Institute of Medicine’s recommended water intake is 3.0 liters, or 101 ounces for men, and 2.7 liters, or 91 ounces for women. This excludes hydration contributions from food, which is typically around 20% of hydration.

So why is this challenge only 60 ounces of water? Because this barrier is still high for most people in my estimation, especially when excluding coffee drinking. Coffee technically counts as hydration but not for the purposes of this challenge.

To learn more about water intake, check out this article: 

How Much Water Should You Drink Per Day?

2. Why Should I Do It?

1. Reduce Hunger

The research is conclusive that adequate hydration decreases the amount of food you eat. “The reason behind this effect is simple – water has no calories and takes up space in the stomach, allowing people to feel fuller after consuming fewer calories. Additionally, the brain will often mistake thirst for hunger. In this case, a person will eat unnecessary calories when in fact the feeling of “hunger” could have been alleviated by drinking water.” There is also very compelling evidence that “preloading” water intake can significantly reduce calorie intake.

2. Improve Mental Clarity

There are many pills and potions that promise you more energy. Adequate water intake trumps them all as nature provides you everything you need to function at optimal levels. One meta-review concluded, “Water, or its lack (dehydration), can influence cognition. Mild levels of dehydration can produce disruptions in mood and cognitive functioning…such as concentration, alertness, and short-term memory.” It has been theorized that mild dehydration acts as a physiological stressor that diminishes cognitive processes.

3. Improve Energy Levels

Research studies show dehydration decreases athletic performance, which suggests your energy levels will drop as well. In fact, only 1% body mass change could impede muscle endurance, power, and strength. Of course, your sleep patterns have a big impact on energy levels along with mindset and body posture, but from my experience, ample water intake will help maximize your energy levels.

3. How Do I Make The Challenge Easier To Complete?

Buy a 32-ounce or 64-ounce water bottle. (optional)

For this challenge, all you need to do is drink a 32-ounce water bottle twice throughout the day. I typically drink a full bottle early in the morning as part of my morning routine. Then I have water with lunch and dinner. Occasionally, I’ll have some water between meals, but I’ve found it’s not really necessary as I’ve figured out my hydration needs in advance. You can find what schedule works best for you, or just go with the flow. I typically have about 1 gallon of water a day.

4. When Do I Start?

Consider starting this Monday for a full 14-days.

5. How Do I Track My Results?

Just mark off our app “X” for each day with no snacks and watch your streaks for 14 days.