Challenge #2: Hydration!

More than half of your body is composed of water. If you were a 150 pound woman, your water would equate to about 90 pounds! So why do we have all this water? Water carriers essential nutrients throughout your body, removes wastes produced by toxins, breaks down the food we eat, lubricates joints and cushions your brain, spinal cord, and eyes, and this is just naming a few uses. The human body can survive much longer without food, compared to the 2-3 days of survival from lack of water intake.

Woman Drinking Glass of Water

If water is such a vital part of our survival, then does it surprise you that, according to Medical Daily, 75% of US adults are considered dehydrated? Many people don’t know how to tell if they are dehydrated. To this statement I have a very simple question. What color is your pee?


Every time you go to the bathroom, you are given a reminder if you are dehydrated or not. Shouldn’t pee be yellow? The answer to this is yes the yellow color is normal, but what must be watched is the concentration of that color. Below is a chart of reference for urine color.

Urine Chart

The recommended amount of water in a day is often called the 8×8. Eight, 8 oz. glasses of water are recommended daily. The challenge for this month is easy. Record the amount of water you consume each day. I would advise buying a water bottle and carrying it around. The more available water is the more likely you are to consume it. When using the bathroom, make observations on the color of your urine and analyze if you are considered dehydrated. Below is the monthly challenge chart for recording the amount of daily consumption of water.

Click on the link for the challenge chart —-> challenge #2 English-water

Some tips/facts about hydration

  • Coffee dehydrates you; for every cup of coffee, you must replace it with two cups of water
  • Many times when we feel hungry, we are actually just thirsty
  • People think that drinking soda or sweet tea is a replacement for water because it contains water, but really these drinks dehydrate you more
  • People often say that they don’t like the taste of water. This is because they have made their taste buds accustomed to super sweet drinks. It will take time to retrain the body to enjoy water. Put your body’s needs over its wants and drink water even if you “don’t like the taste” because eventually you will start craving a glass of survival.
  • By the time you  feel thirsty, your body is already in a water deficit

Best of luck in this monthly challenge. Remember to make yourself accountable by writing down the challenge. If you have any questions or want to share your success or struggles please post a comment or email me!

Check out this article about the monthly nutrition class!

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