Join The Women’s Health Hydration Challenge
There are two types of people: Those who have three emotional support beverages with them 24/7—and those who can’t remember the last time they took a sip of water. No matter where you fall on the spectrum, you could probably use a refresher on why hydration—particularly, drinking water—is so important.
“Most of the things in our body are made of water, so making sure that we’re getting enough means that every system in our body is working the way it’s supposed to,” says Willow Jarosh, RDN, a registered dietician-nutritionist in New York City. However, remembering to hydrate—and knowing how much to drink each day— is easier said than done.
That’s why the Women’s Health Hydration Challenge was created. Every day this week, check our Instagram for expert-approved tips, products, and drinks to elevate your hydration game. Plus, Women’s Health+ members get access to each challenge a day early, so stay tuned for your exclusive sneak peek!
Ready to get started—and hydrated? Here’s how:
Day 1: Do you need to drink more water today?
Take this quick quiz to find out whether you should take a sip:
If you answered “True” to one or more of these questions, pour yourself a glass of water! Remember, the goal is to drink half your bodyweight in ounces of water per day. (So, if you weigh 130 pounds, your daily hydration goal should be 65 ounces of water.) However, the signs above may indicate you need more than that, according to Alex Larson, RDN, a registered dietician-nutritionist in Duluth, Minnesota.
Day 2: Tips To Help You Drink More Water
So, you know you need to drink more water (honestly, same!). But don’t force yourself to chug a glass at lunch and then forget to drink again until dinnertime—that’s not the point of this challenge. Instead, the goal is to remember to drink small amounts at regular intervals throughout the day. “It’s about changing those habits, making that behavior change,” she says.
The key? To get your sips in, start by drinking one glass of water every morning after you wake up—it’ll become a habit over time—and will help you stay consistent.
Here are some more tips to help you get started:
- Make hydrating feel more like self-care by getting a water bottle in your favorite color or a pretty glass pitcher.
- Then, keep that water bottle or pitcher in your line of sight throughout the day so you remember to hydrate.
- Create a new routine by picking a time of day when you don’t typically drink any fluids, then, set an alarm on your phone to hydrate then.
- Change up the flavor by adding sliced fruit or cucumber to your water.
- Or, switch up your beverages throughout the day—seltzer, coffee, and tea all count towards your water intake.
- Start with a manageable goal, like drinking 60 ounces per day, then, work your way up to more hydration.
Day 3: How Hydration Changes The Game For Your Favorite Athletes
Need extra inspo for hydrating? Take these tips from pro athletes—whose success in games literally depends on how they fuel themselves. After all, when you’re dehydrated, your core body temperature increases, which means you’ll get hotter faster. Then your body will focus more on sweating and sending blood to your skin instead of transporting it to your muscles and gut, so those areas will receive less oxygen and nutrients. And since sweating also reduces plasma volume, you’ll have less blood volume, so your heart has to work harder, increasing your heart rate.
Even when playing recreational sports or working out at home, “you’re going to hurt more, you’re going to feel more fatigued,” Larson says. “Exercise is going to feel a lot harder when you’re dehydrated.”
Day 4: Delicious Ways To Upgrade Your Glass Of Water
It’s a lot easier to remember to drink water when it has fun, yummy flavors. If you’re bored with your usual glass of H2O, here are a few expert-approved drink ideas for leveling up your hydration game:
For after sweat seshes:
- Coconut water
- Splash of fresh fruit juice
- Lemon or lime
- Pinch of salt
“After a sweaty workout, adding sodium and carbohydrates can really help with rehydration,” says Larson.
For relaxing:
“It feels very spa-like,” says Jarosh.
For mocktail lovers:
- Plain seltzer
- A few drops of bitters
It’s “almost like a mocktail, but not heavy,” says Jarosh. “It’s really nice after dinner, but also hydrating.”
Here are some other mix-ins to try:
- Mint
- Lemon
- Strawberries
- Watermelon
- Basil
- Cranberry juice
- Grape juice
Day 5: Buy The Right Water Bottle
Having the right water bottle is important because they can help remind you to drink throughout the day and they’re better for the environment than one-use plastic containers, according to our best water bottles story. Shop some of our favorite picks:
8 Best Water Bottles, Tested By ‘Women’s Health’ Editors
Best Overall
Owala FreeSip Insulated Stainless Steel Water Bottle
After testing over a dozen water bottles for several weeks, and taking a poll on the reusable jugs most used by our editors, it was clear Owala deserved our best overall spot. The bottle is easy to carry, reliably keeps drinks cold for at least 24 hours, and is beautifully designed. You can shop it in tons of unique colorways, plus it’s made with a spout that allows you to take controlled swigs or sips of water without worry it’ll dispense too much liquid and spill on you.
During testing, we found the bottle did an excellent job at keeping ice from melting during entire work days, and that the bottle was both easy to clean and refill regularly. Our only gripe with it is that the spout can get moldy quickly—perhaps even more quickly than other bottles on this list— so you want to make sure to keep a regular cleaning schedule.
Best Budget
Ello Hydra 64oz Half Gallon Water Jug
Now 43% Off
Though this is only one of two water bottles on the list without insulation, it’s the perfect companion for those who want to meet their hydration goals. The 64-ounce jug features time markers to help you gradually meet your goal throughout the day. It’s a great option for people who need a little hand-holding on their new journey of increasing their water intake.
Despite its ability to hold so much liquid, our tester, associate news editor Charlotte Walsh, says that the bottle is super lightweight and easy to carry, thanks to its ergonomic handle. She particularly raves about the bottle’s locking mechanism, which she found kept the bottle spill-proof as she carried it to the gym and elsewhere. Plus, at less than $15, it’s the most budget-friendly container, even though it holds the most liquid out of all the bottles on this list.
Best With A Straw
HydroJug Traveler – Modern 40 Oz Tumbler
Health editor Tianna Soto has been using the HydroJug for weeks, and particularly likes its sleek design, grippy handle, and durability. At first glance, the HydroJug has a very similar design to the Stanley, except it features a flippable straw. Even better, the straw is detachable for easy cleaning. It won’t dent or break from accidentally falling down, though you can potentially experience some chipping.
We also found that despite having a straw, this bottle was completely leak-proof. You can lay it down in a purse without fear that it’ll spill. Though Soto considers it way too large and heavy for the gym or a car, she likes keeping the bottle at her desk. If you’re not into the 40-ounce option, like many of the other bottles on this list, the HydroJug is also available in two other sizes—20 and 32 ounces.
Most Durable
Stanley 40 oz. Quencher H2.0 FlowState Tumbler
When it came to the best water bottles, the Stanley came in a close second. Not only has the bottle become a must-have accessory, but they’re also extremely functional—keeping drinks cold for up to 11 hours and hot for up to seven—a contrast from other bottles on this list, like the Owala, which aren’t suitable for hot drinks.
Plus, it’s designed with next-level durability. The Stanley can survive drops and even fires (we’ve all seen the viral video on social media). It’s made with two walls of stainless steel—the outer one is built a bit thicker to make the bottle more resilient. Editors who are long-time fans of the Stanley did mention that it’s prone to normal wear and tear, though—like its paint coat chipping. Still, it’s a tried-and-true product for helping anyone meet their hydration goals. Senior beauty editor Danielle Jackson likes keeping her Stanley at her desk, since it helps her remember to drink water regularly.
Best For Both Hot And Cold Drinks
Contigo Streeterville 40oz Tumbler
A long-time Stanley user, art director Christine Giordano found a new favorite in the Contigo Streeterville Tumbler. After taking it on the road with her to four hockey games, she found that the water bottle excels at insulation. “The Contigo stayed cold and refreshing all day from my 7 a.m. departure to the 8 p.m. arrival back home,” she says. It’ll keep drinks cold for up to 29 hours, but it also can hold hot beverages—albeit just for a few hours.
Giordano particularly loved the bottle’s multi-function lid, since it also allows you to drink with or without a straw. During testing, we also found that the Contigo was relatively lightweight, which Giordano appreciated after carrying it around all day. Plus, it’s dishwasher-safe, making it a breeze to clean after consistent use.
Best For Packing Shared Drinks
Hydro Flask 32 Oz Wide Mouth Reusable Water Bottle
Now 34% Off
While Hydro Flask makes options with straws and narrower mouth openings, we particularly like the brand’s wide mouth bottle, which makes it a great pick for both solo hydration and sharing drinks. The wide mouth makes it easy to pour liquids–perfect if you’re using it when out on a picnic with friends, for example—but it’s also easier to throw ice in if you’re just loading it up with your water for the day. It keeps drinks cold for up to 24 hours, and hot for up to 12.
Assistant social media editor Isabel McMahon says she likes keeping the bottle on her work desk, but that it’s safe to travel with, too. McMahon also enjoys that the large mouth opening allows her to take larger gulps of water throughout the day, unlike sipping from a straw. Though its flexible handle makes it very easy to carry around, our testers did find that the bottle was on the heavier side.
Best Customizable Option
Yeti 18 oz Water Bottle
When it comes to durable drinkware (and coolers, of course!), Yeti is always top of mind, and this bottle delivers on some of the brand’s best qualities. Its double-walled insulation keeps drinks cold all day. Editorial assistant Sabrina Talbert put this bottle to the test, and confirmed there was no need to refill her bottle with ice. Another feature she raved about is that it’s absolutely leak-proof.
This Yeti water bottle gets extra points because it’s customizable. You can get it engraved with words and images in different color combinations, making it a great gift, or allowing you to design something so personal to you it’s a joy to carry around.
Best For Runners
Nalgene Sustain Tritan BPA-Free Water Bottle
The Nalgene may not be the most aesthetically-pleasing, nor is it insulated, but it’s one of the most functional water bottles on this list. Plus, because you’re not carrying stainless steel around, the bottle is very lightweight. Instead, it’s made with material derived from 50 percent plastic waste.
While the bottle itself is plastic, meaning it doesn’t insulate as well as steel, it comes with a removable sleeve cover that absorbs moisture and aids in insulation. It won’t keep your drinks cold or hot for 12 hours like some of the other bottles on this list, but the sleeve helps liquids hold their temperature for a few hours. If you choose to remove the sleeve, you can also track your hydration using the bottle’s water markers.
Day 6: Here’s How Women View Hydration
Women’s Health asked real women how they feel about their relationships with hydration. The answers may surprise you:
Day 7: Things That Can Happen To Your Body When You Start Drinking More Water
You’re probably well-aware that you feel better physically and mentally when you’re hydrated—and there’s a biological reason for that. Here’s why hydration helps your body become a well-oiled machine, both immediately and in the long-term.
Immediate Effects:
- Improved performance in workouts
- Relief from unexplained headaches
- Speedier digestion
- Less fatigue (especially if it’s hot outside)
Long-Term Effects:
- Regulated body temperature
- Lower blood pressure
- Glowier, more hydrated skin
“Someone that works out a lot, they might notice that performance in their workout actually improves because when you’re dehydrated, your heart has to work a lot harder to pump blood. Being well-hydrated actually will help your workouts feel easier.” —Alex Larson, RD
Hydration has plenty of perks, and while the act of drinking water is simple, it’s easy to forget to prioritize it. So, if you read this entire thing without drinking anything, here’s your sign to take a swig of your favorite beverage now. It’s the first step, er, sip toward making hydration a healthy, lifelong habit!
Addison Aloian is the assistant love & life editor at Women’s Health and a NASM-certified personal trainer (CPT). She covers all things lifestyle, astrology, relationships, and fitness. In her free time, you can find her lifting weights at the gym, running on the West Side Highway in New York City, and watching (and critiquing!) the latest movies that have garnered Oscars buzz. In addition to Women’s Health, her work has also appeared in Allure, StyleCaster, L’Officiel USA, V Magazine, VMAN, and more.
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