Before my 5K speed run today, I was feeling extremely dehydrated. My mouth was chapped, and it felt like my thirst was unquenchable. Then, it dawned on me. I didn’t drink enough water. Before hitting the gym in the afternoon, I had only had a liter of water. That might seem like a lot, but it’s not. I need water to run. I need water to fuel my muscles. I need water, period. Since my first 5K race is this coming Sunday, I’ve decided to make potty training, also known as drink at least a gallon of water a day, the challenge for the week.

Challenge #5: Drink at least a gallon of water, roughly 4 liters, a day.

WHY: Water is extremely important for our natural bodily functions. It transports waste away from and nutrients to various parts of our bodies, lubricates our joints, facilitates digestion, and helps in the excretion of sodium. Water is essential for regulating body temperature, and it is crucial that we replace the fluids we lose from exercising. According to Sports Medicine, athletes need to stay hydrated for optimal performance.

We are all athletes. We might not be Kobe Bryant, Sidney Crosby, or Cristiano Ronaldo, but we are all aiming to increase our level of fitness to some degree. Some of us do an hour on the elliptical, some of us run marathons, others cycle or kickbox, and still others swim. So it is extremely important for all of us to stay hydrated.

Water is also crucial to weight loss. The kidneys need water to function properly, and when they aren’t getting it, the liver picks up the slack. The liver helps metabolize stored fat, but when it has to step in for the kidney, it’s not performing at its optimum. Help your body perform at its best by drinking enough water.

DURATION: As usual, the challenge will run for a week, from Sunday, April 04, to Saturday, April 10. You should try to do the challenge 6 out of the 7 days.

If you’re not going to the bathroom and peeing on a consistent basis, you’re either not drinking enough water or your bladder is AWESOME. I find the former to be true most of the time. Enjoy your time in the bathroom. You’ll get more chances to wash your hands, which is good for preventing colds.

So drink up!

*NOTE: My gallon goal is personal. I sweat profusely while I run and lift, so I need more water to stay hydrated. However, this goal should not be your own. Please evaluate your needs on a personal basis. You may need more or less depending on your level of activity.