This journal tracker is designed to help you keep track of your progress during a week-long water challenge, which consists of three challenges: hydration challenge, cold water challenge, and water meditation challenge.
Here is a simple equation you can use to calculate how much water you should drink per day:
Body weight (in pounds) ÷ 2 = Daily water intake in ounces
For example, if you weigh 150 pounds, the calculation would be:
150 ÷ 2 = 75 ounces of water per day
Note that this is a general guideline and your individual water needs may vary depending on factors such as your activity level, climate, and overall health. It's always a good idea to listen to your body and drink water whenever you feel thirsty. Additionally, certain health conditions may require a different water intake amount, so it's best to consult with a healthcare professional if you have any concerns.
The hydration challenge requires you to drink a certain amount of water each day. You can set your own goal, but we recommend drinking at least 8 cups (64 ounces) of water per day. Use this section to track your daily water intake:
| Day | Water Intake (cups) | Intentions |
|---|---|---|
| Monday | {enter water intake} | {enter intentions} |
| Tuesday | {enter water intake} | {enter intentions} |
| Wednesday | {enter water intake} | {enter intentions} |
| Thursday | {enter water intake} | {enter intentions} |
| Friday | {enter water intake} | {enter intentions} |
| Saturday | {enter water intake} | {enter intentions} |
| Sunday | {enter water intake} | {enter intentions} |
Goal: 56 ounces per day
The cold water challenge requires you to take a cold shower or bath each day. This challenge may be difficult at first, but it has many benefits, such as improving circulation and boosting immunity. Use this section to track your progress:
| Day | Cold Water Challenge | Intentions |
|---|---|---|
| Monday | {yes/no} | {enter intentions} |
| Tuesday | {yes/no} | {enter intentions} |
| Wednesday | {yes/no} | {enter intentions} |
| Thursday | {yes/no} | {enter intentions} |
| Friday | {yes/no} | {enter intentions} |
| Saturday | {yes/no} | {enter intentions} |
| Sunday | {yes/no} | {enter intentions} |
The water meditation challenge requires you to meditate near a body of water each day for at least 5 minutes. This could be a lake, river, ocean, or even a pool. Use this section to track your daily meditation:
| Day | Water Meditation | Intentions |
|---|---|---|
| Monday | {yes/no} | {enter intentions} |
| Tuesday | {yes/no} | {enter intentions} |
| Wednesday | {yes/no} | {enter intentions} |
| Thursday | {yes/no} | {enter intentions} |
| Friday | {yes/no} | {enter intentions} |
| Saturday | {yes/no} | {enter intentions} |
| Sunday | {yes/no} | {enter intentions} |
Remember to complete all three challenges each day to get the most out of this week-long water challenge. Good luck!