Welcome to the Seven-Day Sip Water Challenge!

Water is an essential nutrient and can improve our health in a variety of ways.

Boosts energy levels: Proper hydration helps maintain energy levels throughout the day by ensuring that our bodies are operating efficiently
Supports organ function: Proper hydration supports the function of vital organs, including the brain, heart, and digestive system. This is crucial for individuals in recovery, as their bodies work to heal and return to normal functioning.
Improves skin health: Staying hydrated can enhance your skin’s elasticity, reduce the appearance of wrinkles, and give you a healthy, glowing complexion
Supports digestion: Water aids in breaking down food so your body can absorb nutrients more efficiently
Aids in detoxification: Drinking water helps your kidneys filter out waste products and toxins from your blood, helping to cleanse the system more efficiently and promoting better overall health
Improves cognitive function: Proper hydration is crucial for maintaining concentration, alertness and short-term memory

Over the next 7 days, we will embark on a journey to improve our hydration habits and reap the benefits that come with being well hydrated. Whether you’re looking to boost your energy levels, improve your skin, or simply feel better overall, increasing your water intake can make a significant difference.

This week-long challenge is designed to help you increase your water intake and improve your overall well-being.
Learn about the physical and mental health benefits of staying hydrated during recovery and follow the tips and see how many points you can get.
Keep track of the water you drink using the Seven Day Sip Water Tracker and earn points along the way. At the end of the challenge, add up your
points to see how you did. Grab your water bottle, set your intentions and let’s get started!

The Challenge

Designate a challenge coordinator. The coordinator will distribute and collect logs from participants. The coordinator will also send out the challenge newsletters that are included in this challenge.
Introduce the challenge. An announcement poster is included with this challenge. Post the announcement poster in several locations around the facility.
If applicable, introduce the optional challenge event (included in the challenge packet), along with the event date and how it will run.
Inform participants on the benefits of drinking water found on the front of this page. This may help participants understand the importance of the challenge and help encourage them to participate.
Recruit participants for the challenge by posting a with the benefits of drinking sign-up sheet next to one of the announcement posters. Information about the challenge along water can also be announced during meetings and events.
Explain how the challenge will progress and be scored. Individuals will get 1 point for each water drop filled in on the tracker and 1 point for each quick quest completed. Points will be added at the end of the challenge, and the individual with the most points wins!
Distribute the challenge tracker, quick quest page and optional incentive (if applicable) to participants.
Send the four challenge newsletters to participants at the beginning of the challenge, each day for the first four days or as the coordinator sees fit.
Remind participants of the challenge end date in advance.
Collect tracker sheets on the designated collection date.
Notify the winners of the challenge within a couple of days of collection. Hand out prizes if applicable. (Be creative, prizes do not have to be expensive, or even cost money. See the list of suggested prizes provided.) Placing an announcement on a bulletin board or congratulating winners during a
gathering are great ways to recognize the participants.
Evaluate the challenge. Make note of how many people participated. Use the evaluation survey provided to find out what participants found helpful in the challenge.
Discuss changes that could be made in the facility that could encourage drinking more water, such as providing water stations or reusable water bottles, or scheduling water breaks throughout the day.

For more information, a helpful water tracker, and hydration recipes, use the link below to download the PDF version.

Lindsay, A. and Heleman, N. 2026, Seven Day Sip Challenge, University of Nevada, Reno Extension

Printable Version (PDF)

Extension Associated Contacts

Anne R. Lindsay

Also of Interest:


Basket Battle A fast-paced, team-based activity where participants race against the clock to collect balls from the opposing team’s basket and return them to their own. This challenge promotes movement, focus, teamwork, and friendly competition in a fun and engaging format. Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
Boop the Balloon A light, movement-based activity where participants keep a balloon in the air by gently tapping (“booping”) it without letting it touch the ground. The goal is to stay present, engage in safe physical movement, and maintain focus while working individually or together. Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
Crab Walk Soccer Lindsay, A, and Heleman, N. 2026, University of Nevada, Reno Extension
Empower Tower These activity challenges are a great way to encourage engagement, focus, and gentle social connection through simple, hands-on play. Activities like a more active version of Jenga promote coordination, patience, and decision-making while also adding light movement and interactio... Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
Partner Plank Challenge Partners hold a plank while completing challenges like ball roll, hand tag, or Tic-Tac-Toe. Modify with knee plank. Focus on core strength, teamwork, and proper form. Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension

Associated Programs

Healthy Living, Sustainable Recovery

Program teaches nutrition and healthy lifestyles that address weight and energy concerns in women with substance abuse issues.

Seven Day Sip Challenge

Welcome to the Seven-Day Sip Water Challenge!

Water is an essential nutrient and can improve our health in a variety of ways.

Boosts energy levels: Proper hydration helps maintain energy levels throughout the day by ensuring that our bodies are operating efficiently
Supports organ function: Proper hydration supports the function of vital organs, including the brain, heart, and digestive system. This is crucial for individuals in recovery, as their bodies work to heal and return to normal functioning.
Improves skin health: Staying hydrated can enhance your skin’s elasticity, reduce the appearance of wrinkles, and give you a healthy, glowing complexion
Supports digestion: Water aids in breaking down food so your body can absorb nutrients more efficiently
Aids in detoxification: Drinking water helps your kidneys filter out waste products and toxins from your blood, helping to cleanse the system more efficiently and promoting better overall health
Improves cognitive function: Proper hydration is crucial for maintaining concentration, alertness and short-term memory

This week-long challenge is designed to help you increase your water intake and improve your overall well-being.
Learn about the physical and mental health benefits of staying hydrated during recovery and follow the tips and see how many points you can get.
Keep track of the water you drink using the Seven Day Sip Water Tracker and earn points along the way. At the end of the challenge, add up your
points to see how you did. Grab your water bottle, set your intentions and let’s get started!

The Challenge

Designate a challenge coordinator. The coordinator will distribute and collect logs from participants. The coordinator will also send out the challenge newsletters that are included in this challenge.
Introduce the challenge. An announcement poster is included with this challenge. Post the announcement poster in several locations around the facility.
If applicable, introduce the optional challenge event (included in the challenge packet), along with the event date and how it will run.
Inform participants on the benefits of drinking water found on the front of this page. This may help participants understand the importance of the challenge and help encourage them to participate.
Recruit participants for the challenge by posting a with the benefits of drinking sign-up sheet next to one of the announcement posters. Information about the challenge along water can also be announced during meetings and events.
Explain how the challenge will progress and be scored. Individuals will get 1 point for each water drop filled in on the tracker and 1 point for each quick quest completed. Points will be added at the end of the challenge, and the individual with the most points wins!
Distribute the challenge tracker, quick quest page and optional incentive (if applicable) to participants.
Send the four challenge newsletters to participants at the beginning of the challenge, each day for the first four days or as the coordinator sees fit.
Remind participants of the challenge end date in advance.
Collect tracker sheets on the designated collection date.
Notify the winners of the challenge within a couple of days of collection. Hand out prizes if applicable. (Be creative, prizes do not have to be expensive, or even cost money. See the list of suggested prizes provided.) Placing an announcement on a bulletin board or congratulating winners during a
gathering are great ways to recognize the participants.
Evaluate the challenge. Make note of how many people participated. Use the evaluation survey provided to find out what participants found helpful in the challenge.
Discuss changes that could be made in the facility that could encourage drinking more water, such as providing water stations or reusable water bottles, or scheduling water breaks throughout the day.

For more information, a helpful water tracker, and hydration recipes, use the link below to download the PDF version.

Published by: Lindsay, A. and Heleman, N., 2026, Seven Day Sip Challenge, University of Nevada, Reno Extension