Why You NEED To Stay Hydrated – Plus, a Water Challenge!

Hey guys!

I’ve been sooo busy lately, and I noticed that I was slacking a bit on my water intake. I can always tell when I’m getting dehydrated because my skin gets dry, I feel more tired, I have more cravings, and I usually end up bloated. Ugghh not good when my to-do list is super crazy!

And this made me wonder, what are some other benefits of drinking a lot of water every day? Like, are there things I haven’t even noticed? Is it necessary to drink a gallon every single day? That’s what I usually aim for, but do I need to?

Here’s what I learned, and some tips to stay hydrated. PLUS, I have a fun water challenge I want to do with you! Keep reading to see what it is!

And if you need a water bottle to help you stay on track, you’re gonna want my favorite GIANT bottles from POPFLEX!

Drinking water does amazing things for your body

The average body is made of 60% water. So OF COURSE staying hydrated is important! Literally every single cell in your body needs water to function. Here are some of the biggest things water does for you:

Keeps your skin healthy – Water helps your skin flush out toxins and bacteria. Dehydration can make your skin dry and flaky, or it could actually end up more oily and irritated!

Helps digestion – You need water to keep everything moving!

Increases energy – Water helps with blood flow to your organs, which keeps you feeling energized.

Regulates body temperature – You need sweat to cool down, and you need water to sweat!

Prevents headaches – Dehydration usually results in a headache!

Helps you think clearly – Yep, even your brain needs water to function well.

Improves your workout – If you’re not hydrated, your workout will probably feel harder.

Keeps your appetite in check – Water helps you feel full, and can even increase your metabolic rate temporarily.

Tips to drink more water

Most people don’t drink enough water. One study found that close to 80% of people don’t. WHAT?!

I think a lot of people just get busy and forget to drink throughout the day, or they don’t like the taste! If you struggle with this too, here are some tips to help!

  1. Get into a routine. Start getting into the habit of drinking a glass of water when you get up, and set “checkpoints” throughout the day for a water break. Once you do this for a while, it will become more natural!
  2. Drink water with meals. You’re taking a break to eat anyways, so get that water in!
  3. Use an app to track your intake. There are TONS of apps out there. Use them to keep yourself accountable.
  4. Add some flavor. Add lemon or infuse some fresh fruit or cucumber. It makes a huge difference!
  5. Get yourself a gigantic, PRETTY water bottle! This is my favorite tip! I’m a little bit obsessed with gigantic water bottles (like seriously the biggest ones I can get my hands on) because it really motivates me to drink more throughout the day. It’s literally a giant reminder that I need to hydrate and it’s a lot more convenient than filling up a smaller bottle 20 times a day.

Since I love giant water bottles so much, I decided to create some for you too over at POPFLEX! YAYY!


popflex active 64 oz water bottles in lavender marble, sunset, and starry blogilates

Ok quick sidebar but here’s what I love most about the new water bottles! They…

  • Hold a TON of water. 64 oz in the bigger one! You only need to drink 2 bottles to hit your gallon goal.
  • Keep water cold for up to 40 hours!
  • Have a flip top crystal straw for easy sipping.
  • Won’t sweat all over the place.
  • Are so beautiful I could cry.


Like I said, obsessed!

Is it good to drink a gallon of water every day?

A gallon a day has been my goal for… a really long time. But it feels like a lot. Is it too much? Or is it necessary to stay healthy?

Basically, no amount of water will magically solve all of your problems. BUT there’s no harm in drinking a gallon of water a day (other than having to pee every 5 minutes). And it’s a good way to make sure you’re hydrated enough to get the ALL of benefits listed above and of course, stay healthy!

So I’m gonna keep my goal and do my best. What do you think? Wanna go for a gallon a day with me?!

Actually, I think this calls for a CHALLENGE!

chart to track blogilates popflex 30 day water challenge starry night dark blue background

The 30 Day Water Challenge

Ok, so the rules are simple.

First, download the graphic above. You can get more colors here! Use it to track your progress every day!

And then – Drink at least half of your body weight in ounces. Every day. For 30 days. I’ll be shooting for a gallon a day, so you can join me if you want! 

I’ll report back with my results, and I wanna hear about yours too! Make sure you post your 30 Day Water Challenge chart on Instagram and tag me!

Okay…so are you in?!! Let me know in the comments! And drink up! 

6 thoughts on “Why You NEED To Stay Hydrated – Plus, a Water Challenge!”

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  1. Sophia says:

    How do you get the drink bottle like buy it

  2. Tenley Franich says:

    Hi I love seeing what you make and do I think it’s really cool!

  3. Peyton Linnéa says:

    Hey guys! (Cassey and Readers)
    I’m not sure if anyone will read this, but for those who do, theres no harm in drinking a bunch of water! I myself try to get 96 ounces of water a day!
    But I will say be carful…. Over-hydration is a real thing and it can be dangerous. Theres no harm in drinking a gallon a day, just don’t do it to force it down so you can get that extra water drop in your 30 day challenge. You can drink as much as you feel comfortable with. I live in the desert and females are recommended to drink 92 oz of this wonderful liquid a day! I’ve decided that since I follow the workout calendars, the workouts justify the extra 4 oz I drink. Men are recommended to drink at least 124 oz. But that is for if you are un-active and live in the desert, or if you are just active. I am both, so I still drink the 96.
    Yes, drinking a gallon a day is not harmful, but is not necessary either. Listen to your body. Over-hydration can result in cloudy thinking, nausea and vomiting, muscle weakness, spasms, cramps or even headaches!!! (WHAAA????) In very severe cases it can cause mental confusion, seizures, unconsciousness and even coma. (But you’d have to drink a lot of water for those to happen. I seriously doubt your water goals are that high)

    I’m not trying to scare anyone from doing the 30 day challenge, me, myself am doing it and loving it! I feel energized and wonderfully hydrated. All I’m saying is be carful. Don’t overdo it, and don’t feel the need to chug down a gallon a day. If you feel like doin it, go ahead! Girls who exercise need the extra hydration. Thats right, NEED. But if you feel like you have to cause your friends are doing it as well, remember that your body comes first.


  4. Hello. I am 31 years old, and I’ve just recently understood that I’ve drunk too little water. I work 12 hours a day sometimes 6 days or 7 days a week. The only water that I was getting was from. A coffee with 2 shots of espresso a day. Not to mention I was drinking lots of beer each day after work I was feeling weak and tired at work I been feeling a lot better more strength 💪 just by eating 1 or 2 cucumbers each day with tomatoes and drinking lots of water also if I eat any kind of food I drink water with it. And I feel great.

  5. Bonnie says:

    I love the giant water bottles! I try to drink one per day. I can’t do a gallon since I’m only 5’0” tall and a whole gallon makes me actually feel a little sick. But I think it’s good to keep in mind your size and if your daily routine can allow you to be in the bathroom every 20 minutes. lol

  6. Becki says:

    I am so in! I’ve been trying to up my water intake, this is just the boost I need.