June Wellness Challenge: Stay Hydrated, Stay Healthy!

Welcome to the Urban Life Center’s June Wellness Challenge! This month, we’re focusing on hydration, one of the most important (and easiest) steps you can take toward better health. Drinking enough water daily supports your body, boosts your energy, and helps you feel your best—especially as temperatures rise.

Why Is Hydration Important?

Water is essential for nearly every function in the body. Staying properly hydrated helps:

• Boost Energy & Focus: Even mild dehydration can lead to fatigue and trouble concentrating. Drinking enough water keeps your brain sharp and your energy steady.

  
  

• Support Digestion: Water aids in breaking down food and absorbing nutrients. It also helps prevent constipation and supports a healthy digestive tract.

  
  

• Regulate Body Temperature: Sweating is your body’s natural way of cooling down, and it only works if you’re hydrated.

  
  

• Protect Joints & Muscles: Water lubricates your joints and cushions your muscles, reducing the risk of cramps and injuries—especially during exercise.

  
  

• Improve Skin Health: Hydration gives your skin a healthy glow and can reduce dryness and irritation.

How Much Water Do You Really Need?

While exact needs vary, here’s a general guide:

Women: About 9 cups (72 oz) per day

Men: About 12 cups (96 oz) per day

Children/Teens: Varies by age, but regular water breaks should be encouraged throughout the day

You’ll need more if you’re physically active, outdoors in hot weather, or pregnant/breastfeeding. Don’t forget that foods like watermelon, cucumbers, lettuce, and oranges also help keep you hydrated.

Simple Ways to Stay Hydrated

• Start Your Day with Water: Drink a glass as soon as you wake up to jumpstart your metabolism and refresh your system.

  
  

• Carry a Water Bottle: Keep a reusable water bottle nearby to sip throughout the day—at work, school, or while running errands.

  
  

• Add Natural Flavor: If plain water isn’t appealing, infuse it with slices of citrus, mint, berries, or cucumber for a refreshing twist.

  
  

• Set Reminders: Use phone alarms or hydration apps to help you remember to drink regularly.

  
  

• Eat Hydrating Foods: Include fruits and vegetables high in water content in your meals and snacks.

This Month’s Challenge

Goal: Drink at least 8 cups of water per day for the next 21 days.

Track your progress using a journal, app, or our printable tracker (available at the ULC). Share your success and encourage others using the hashtag #ULCWellnessChallenge.

Let’s raise our glasses (of water!) to a healthier, more energized you—one sip at a time.