Healthy Ever After: Water Challenge
About the Challenge
This month-long challenge is designed to encourage you to boost your daily consumption of water. Not all
experts agree on what, precisely, is the amount of water one needs to drink every day to maintain a healthy level
of hydration. However, in general, the recommendation that is considered to be a safe and prudent amount of
daily water is the 8×8 rule: an eight-ounce glass of water, 8 times a day.
Benefits of Water
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Calorie-free
Readily available
Moistens body tissues
Lubricates joints
Protects vital organs
Regulates body temp
Quenches thirst
Won’t stain clothing
Makes up 60% of the body’s weight
During the Water Challenge, the goal is to consume eight glasses of water per day. Although other beverages
such as soda, coffee, and juice contribute toward your daily liquid intake, the challenge is geared solely toward
increased consumption of water in place of sugary and caffeine-containing beverages.
How the Challenge Works
Consume eight or more eight-ounce glasses of water per day at home or at work. Track your consumption using
your tracking card; and when you log the number of glasses of water consumed daily throughout the month of
June, your name will be entered into a drawing to win prizes. Remember: only water counts!
Join the Water Challenge
See Water Challenge Card
Then start hydrating!
Beginning July 1, track the amount of water you consumer daily. Only water counts!
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Record the number of eight-ounce glasses of water every day. 8 oz. = 1 cup.
On July 31, total the number of 8-ounce glasses of water consumed during the month.
Submit your Water Challenge Card to: [email protected] no later than August 8,
2014.
Source: Carleton University, Water You Drinking? Challenge, 2013
Healthy Ever After: Water Challenge
Prizes will be awarded based on the following categories of water consumption:
 Silver – 175 to 199 total glasses (8 oz.)
 Gold – 200 to 225 total glasses (8 oz.)
 Platinum – More than 225 total glasses (8 oz.)
Raffle Winner $50 gift card
Raffle Winner $75 gift card
Raffle Winner $150 gift card
Did You Know?
Dehydration occurs when you don’t have enough water in your body to carry out normal functions. Even mild
dehydration can:
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Drain your energy
Make you tired
Dry out your skin
Cause headaches
Cause dizziness or make you feel “foggy”
Happy Hydrating!
Need help drinking those 8 glasses per day?
Check out these Quick and Easy Tips for Drinking More Water
The following are some quick and easy tips to help you get those eight 8-ounce glasses of water each day!
 Add fresh mint leaves.
 Instead of setting down an empty glass, refill it with water and keep sipping.
 If you’re feeling hungry and you’ve eaten recently, drink a cold glass of water, and wait a minute or two.
You could just be dehydrated.
 Make your water more interesting by adding a squeeze of lemon or lime.
 Dilute your juice (apple, grape, or orange) with water.
 Make it a morning ritual. Start your day by drinking one or two glasses of water. Start early, feel better,
and set the trend for the day.
 Have a big glass of water at every transitional point of the day: When you first get up, before you leave
the house, when you sit down to work, when you go to lunch…
 Get a glass or water bottle you love.
 After each trip to the restroom, drink some water to replenish your system.
 Take a bottle of water with you on your walks.
 Freeze little bits of peeled lemons, limes and oranges and use them in place of ice cubes — it’s
refreshing and helps get in a serving of fruit.
 While at work, fill a big glass with ice and keep filling it up from the office water cooler.
 At home always keep a glass of water handy while watching TV, doing laundry, making dinner or
surfing the net.
 Track it. One check mark for every glass consumed.
Source: Carleton University, Water You Drinking? Challenge, 2013
Healthy Ever After: Water Challenge
Each day of the month, record the number of 8-ounce glasses of
water (only water) consumed.
Remember, 8 oz. = 1 cup.
On July 31, 2014, you will add the total the number of glasses
consumed during the month. You may write your total number
of glasses consumed in the empty box next to day 31.
Submit your tracking card by August 8, 2014 to LMG Healthy Ever
After Wellness Program Water Challenge at
[email protected] or fax to 703-443-8174.
Your name will be entered into a draw for prizes based upon the
following consumption levels achieved during the month of July:
Platinum – More than 225 glasses (8 oz.)
Gold – 200 to 225 total glasses (8 oz.)
Silver – 175 to 199 total glasses (8 oz.)
Questions?
[email protected]
Employee Name: _____________________________
Practice Location: ____________________________
JULY 2014