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  • Writer's pictureJim

January Nutrition Challenge - Drink More Water

Did you know that the average human body is made up of 50-65% water? We lose water each day in normal body functions. If we’re not adequately replenishing with fresh water throughout the day, we can become dehydrated. One obvious sign of dehydration is when the urine is very yellow. Physical symptoms of dehydration can include fatigue, dizziness, dry skin, and headaches. It is so important for our overall health and performance to make sure we are drinking enough water each day.

Our first challenge is for you to increase your water intake. Try drinking enough water to make your urine a very pale yellow. It doesn’t have to be completely clear, but as it gets lighter in color, that’s a good sign that you’re adequately hydrated. A simple general rule to follow for your water intake, is to take your weight in pounds, divide that by 2, and aim to drink that many fluid ounces of water. For example, if your weight is 200 lbs, you would set a goal to drink 100 oz of water a day. One cup is 8 ounces, so you would drink 12 ½ cups of water throughout the day. If you’re not already drinking enough water, you can start by simply increasing your intake by a few cups a day. To help you stay on track, carry a reusable water bottle with you as you go about your day.

Your Challenge:

Level 1 – Fill a 16-ounce water bottle before you go to bed every night. Take the water bottle with you in the morning. Drink the entire bottle in addition to your usual water intake.

Level 2 – Drink a glass of water before each meal.

Level 3 - Drink 1/2 to 1 ounce of water for every pound of your bodyweight each day.

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