Quarter 1 Nutrition

Registration Dates: Jan. 6-Jan. 14, 2025 5:00 p.m. CST

Challenge Dates: Jan. 13-Feb. 2, 2025 ( last day to submit data is Feb. 5, 2025 5:00 p.m. CST)

Well-Being Points (Granted Upon Completion):  15

Challenge Description: 

We understand that your body gets hydration from a variety of sources—everything you eat and drink contributes to your overall hydration. However, for the purpose of this challenge, we want to focus on two key areas: water and electrolytes. 

Your goal is simple: prioritize drinking water throughout the day and ensure you're supporting your body's needs. Think of this challenge as a way to check in on your hydration habits, refine your routine, and feel the positive impact of balanced hydration on your energy levels, mood, and performance. 

While other beverages and foods contribute to hydration, we encourage you to be mindful of your water intake and the essential electrolytes that help your body maintain balance. 

Are you ready to commit to keeping your body hydrated with the right focus? Let's dive in! 

Challenge Details 

Step 1 Registration: 

Upon registration, you will calculate an estimation of what your recommended daily water intake is. The median total water that is recommended for males is 3.7 liters (125 oz or 15.5 cups) and for females is 2.7 liters ( 91 oz or 11.5 cups) per day. Another way to calculate your daily goal would be to use this equation: 30-35ml X kg of body weight= # of ml of water. This number is considered the industry standard in most dietary surveys. Please note that this calculation is not a perfect amount, nor should it be considered a perfect number. There are many factors that can affect someone’s hydration levels such as daily physical activity, climate changes, stages of life, and altitude levels. However you choose to identify your goal number, you will be asked to include that number when registering for accountability purposes!  

Week 1 ( Jan 13-19): On day one of the challenge, participants will receive an email from HealthierU that will include the weekly goal and the submission link to submit your data. The week one goal is to hit a minimum of 50% of the daily water intake! Participants are encouraged to use whatever method of tracking they perform to make note of the daily water intake. This can be a hydration tracking app, the notes app within a smartphone, or a physical journal.  

Week 2 ( Jan 20-26): One the first day of week two, participants will receive another email from HealthierU with the new weekly goal and a new submission link. The week two goal is to reach 75% of the daily water intake. 

Week 3 ( Jan 27-Feb 2): This week participants are challenged to reach 100% of that daily goal! 

Participants will have until February 5, 2025 at 5:00 p.m. CST to verify that all three submission forms have been completed and sent in. Only participants who submit fully completed forms by the cut-off will receive the 15 well-being points.    

Important program notes: 

-Participants can include up to 16oz of coffee/tea/pop/fruit juice/milk in their daily hydration intake. We do encourage that all other recorded data is from water/low-sugar sports beverages! 

-Be honest with yourself when recording data! The purpose of this challenge is to not only increase how much water we are drinking but to also become more aware of staying hydrated throughout the day! 

Check out a list of hydration trackers and hydration resources below! 

• Water Time Drink Tracker & Reminder 
• WaterMinder 
• Samsung Health App 
• Apple Health