Water is easier to remember when your team can see it.
Short answer
A water drinking challenge works best with check-ins, not a giant number. This three-day version has morning and afternoon check-ins, and your first two rounds in the app are free. In the app, your glasses show on a live leaderboard next to your steps, and your team of two to four sees them. Winners go up Friday.
Check in twice each day without prescribing a one-size-fits-all amount.
Day 1
Day 2
Day 3
Use a personal goal that already fits your needs. This checklist builds consistency; it does not prescribe a medical hydration amount.
Why check-ins beat a big number
A giant daily target is easy to miss by noon and give up on by dinner. Two check-ins, one in the morning and one in the afternoon, show a miss early enough to fix it.
What the science says about intake
The National Academies set an adequate intake for women of about 2.7 liters of total water a day, counting water from food and all drinks. It is a reference, not a rule to drink 2.7 liters of plain water. If you have a heart or kidney condition or take a GLP-1 medicine, ask your doctor for your number.
Water with a team
In the app, each glass is one tap and shows on the live board next to your steps. Your team sees your day, which is often the nudge that gets the afternoon glass done.
A water challenge at work
Water is an easy add-on to a workplace walking challenge: no equipment, and the morning and afternoon check-ins fit a work day. In a Walk & Water round, coworkers log water next to their steps, and teams see each other’s days. Nobody has to drink a set amount; each person uses a goal that suits them.
Walk it with a team this week
Join a team of 2–4, walk & drink your water Tuesday to Thursday, and see the winners Friday.
First two rounds free · teams of 2–4 · a new round every Tuesday
The 3-Day Walk & Water Challenge
How a round works
1. Join a team
Two to four of you on one team: a friend’s, your own, or one you join in the app. Your team gets a name, a crest & a spot on the live leaderboard.
2. Walk + water, 3 days
Tuesday, Wednesday & Thursday. A step goal & a water goal sized to where you are today. The board updates as you walk & closes Thursday at midnight, Arizona time.
3. Friday winners
Friday morning the results go up. The winning team’s card glows gold, badges land beside names on the board, and a new round starts Tuesday.
Bigger isn’t better. Teams rank on their AVERAGE.
A team’s score is its average per woman, not its total. So two friends can beat a team of four, and every walker’s day counts the same. When one of you goes quiet, the others notice & send a nudge in team chat.
Your team card. The big number is the average per woman.The live leaderboard. Solo, team & global ranks for this round.
Your six-check board
One check in the morning, one in the afternoon, for three days. The pattern matters more than the total.
1
Choose your own goal
Use an amount that suits you. Needs change with health, climate, medication & activity.
2
Tie it to a habit you already have
Morning check with breakfast. Afternoon check with lunch or the school run.
3
Fix the cue, not yourself
Missed one? Move the bottle or the reminder. No catching up by chugging.
Questions
How much water should I drink?
This challenge does not prescribe an amount. A clinician can help with individual needs or restrictions.
Does coffee count?
Hydration guidance varies. Use the approach that fits your circumstances.
Can I do this with the walking challenge?
Yes. The app tracks walking & water together, on one board.
Sources
Written by Coach Josh and checked against these sources on October 20, 2026. General information, not medical advice.
Professional trainer since 2018 · ISSA & NCCPT certified · Creator of Get Your BMR & the Walk & Water Challenge (BodyByReason)
I’m Josh. I built Get Your BMR so you could see what your body burns at rest, & I built Walk & Water so you’d have somewhere to use it with people who notice when you show up.
I walk every round too: same board, same three days, on my own team. I don’t always win. Tap Chat with Coach in the app & it’s me who answers.
About 7 in 10 women who finish a round come back & play the next one.
Walk & Water app data, 73 finishers, snapshot October 19, 2026.
Get Your BMR is Coach Josh’s free calculator. The 3-Day Walk & Water Challenge is where you put the number to work, and it runs inside the APEX: Walk & Water app on iPhone and Android.
