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Nutrition » 3 rules to help you start an effective 30-day water challenge

3 rules to help you start an effective 30-day water challenge

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Have you been thinking about doing a water challenge for a long time? Not sure how to get started? Let’s see the rules of the 30 day water challenge. They are:

  1. Drink 1 gallon / 3.7 liters of water a day for 30 days
  2. Sweetened coffee, tea, soda and juices are not allowed
  3. No alcohol allowed

Let’s develop ourselves to drink more water. As everyone knows, water is our main ingredient. Every cell of our body, skin or organs needs water. What will happen to us if we drink only water?

3 rules to help you start an effective 30-day water challenge
Credit: Freepik
  • your creative and mental abilities will be strengthened
  • you will look younger
  • your immunity will be strengthened
  • your heart will become stronger
  • your bones will become stronger
  • you will lose weight

Do you like these factors? So let’s begin to sort out how to start the 30 day water challenge.

Credit: Freepik

#1. Create a water drinking plan

If you don’t like to drink water you should create a water drinking plan. It will be difficult for you start drinking a lot of water. We suggest starting the 30 day water challenge by creating a water drinking plan for yourself to drink that 1 gallon / 3.7 liters of water a day. The meaning of this is to create a plan for yourself that fits your lifestyle. There is no sense in drinking all that water at once. You should distribute liters throughout the whole day.

Just remember your water intake frequency. This plan will help you!

Credit: Freepik

#2. Say no to sweetened drinks

The second rule is to drink only water or unsweetened drinks. If you are following the rules of the 30 day water challenge you have to drink water. All other sweetened drinks are prohibited. If it is difficult for you to follow these rules you may drink some unsweetened drinks (coffee, tea, soda).

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#3. Does water in my coffee/tea/soda/juice count as water?

Your favorite drinks like unsweetened coffee or tea also count towards your water intake during the 30 day water challenge. You can also count the water in soups as well.

Soda is allowed if it is soda water (sparkling water). Don’t drink flavored carbonated water, it contains sweeteners, so it is not allowed as a drink during the 30 day water challenge. You should stay away from other drinks.

To draw a conclusion, one can say that it is always difficult to start a diet or challenge. Do not give up and you will do it!

Do you think that a single diet plan is not enough? You’re absolutely right! Take up a challenge and try this 20-min Full Body Workout At Home to get a snatched body.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Fifteen benefits of drinking water (2018,
  2. Water: How much should you drink every day? (2017,
  3. What Are the Benefits of Drinking Water for Weight Loss? (2019,
  4. What Happens to Your Body When You Drink Enough Water? (2019,
Kristen Fleming

Kristen Fleming

I am a U.S. educated and trained Registered Dietitian (MS, RD, CNSC) with clinical and international development experience. I have experience conducting systematic reviews and evaluating the scientific literature both as a graduate student and later to inform my own evidence-based practice as an RD. I am currently based in Lusaka, Zambia after my Peace Corps service was cut short due to the COVID-19 pandemic and looking for some meaningful work to do as I figure out next steps. This would be my first freelance project, but I am a diligent worker and quite used to independent and self-motivated work.

Kristen Fleming, MS, RD, CNSC

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