Challenge · 2025
#23: Drink 100oz of Water Daily
Hydration influences everything from focus to recovery. This 100oz water challenge keeps you sharp, energised, and ready to train.
By Editorial Team · · Updated
Intro: Hydration is a cornerstone of athletic performance, yet it's one of the most commonly overlooked aspects of health. Even mild dehydration can cause brain fog, reduce physical performance, and increase injury risk.
In this RB100 Challenge, your goal is simple: Drink 100 ounces (approx. 3 litres) of water in a single day — and feel the difference.
Why 100oz?
- Supports joint lubrication and muscle elasticity
- Enhances digestion and nutrient absorption
- Boosts cognitive function and energy levels
- Aids temperature regulation during exercise
How Much Is 100oz?
- Roughly 3 litres or 12 standard glasses of water
- 2 large refillable bottles (1.5L each)
- Split across your day in 4–6 servings
How to Make It Happen
- Start with 500ml immediately upon waking
- Use a tracker app or smart bottle
- Add fresh fruit, cucumber, or mint for variety
- Pair each meal with a full glass
- Keep a bottle within reach at your desk or gym
Tips for Training Days
- Add electrolytes if you're sweating heavily
- Avoid sugary drinks as hydration substitutes
- Use your bodyweight (in kg × 0.035) as a hydration baseline
Athlete drinking water from a reusable bottle in the gym or on a trail, sunlit and energised Reusable water bottles filled for the day next to training shoes Fitness tracker app or handwritten hydration log
Pair it with:
External Resources:
water is your performance multiplier.
— RB100.Fitness
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