It’s Day 19 of the Mykidstime 21 Day Health & Fitness Challenge! If you missed yesterday’s video, catch up with Day 18 here.
Our health and wellbeing expert, Fiona O’Donnell, explains what’s involved for Day 19 in the video below. Let us know how you’re getting on with the Challenge by tagging us on social using #mkt21days — we’ll be there to cheer you on!
You may also enjoy: How to Hydrate: 7 Essential Tips for the Whole Family
Mykidstime 21 Day Health & Fitness Challenge: Day 19 – Hydration
[[VIDEO: https://youtu.be/MPwMVaXxyUw]]
You knew this chat was coming — today we’re talking about water.
The old advice of “five to eight glasses a day” is hard to put into practice. What size glass? How do you keep count? In reality, how much water you need depends a lot on how active you are and how much you’re moving throughout the day.
Signs you might need more water
- Urine colour is one of the easiest signs to check. If you’re not going to the bathroom often, or if it’s darker than a pale straw colour, it’s a good signal to drink more.
- Morning headaches can also be a sign of dehydration.
- It’s not just a summer thing. Central heating in winter can dry you out just as much as a hot summer’s day, so don’t assume dehydration is only a warm-weather issue.
How much water is enough?
There’s no single number that works for everyone. As a guide, Fiona typically drinks around four 500ml bottles a day (about two litres) on non-training days — and she counts herbal teas and coffee towards her overall daily fluid intake too, since they all contribute.
Your task for today
Take a moment to think back over today and see how much fluid you’ve actually had. If you don’t already have one, grab a reusable water bottle and aim to fill and finish it three or four times throughout your day. Small, steady sips add up faster than trying to down a big glass all at once.
If you have any questions throughout the Challenge, [email Fiona](mailto:info@fionadonnell.ie?subject=MyKidsTime%2021%20Day%20Challenge) or send her a message on Instagram or Facebook. Use the hashtag #mkt21days to let us know how you’re getting on with the Challenge!
You may also enjoy: 10 Quick & Easy Breakfast Smoothies
Frequently Asked Questions
How much water should my family drink each day?
There’s no single figure that suits everyone — it depends on activity levels, the weather, and even how warm your home is. Instead of counting glasses, keep an eye on signs like urine colour and morning headaches, and top up your water bottle steadily through the day.
Can dehydration happen in winter too?
Yes. Central heating can dry the air and your body out just as much as summer heat, so it’s worth staying mindful of your water intake all year round, not just when it’s sunny.
What’s an easy way to drink more water during the day?
Keep a reusable water bottle with you and aim to refill it three or four times daily. Herbal teas and coffee also count towards your overall fluid intake, so they can help too.
Related Articles
- Mykidstime 21 Day Health & Fitness Challenge – Day 18
- How to Hydrate: 7 Essential Tips for the Whole Family
- 10 Quick & Easy Breakfast Smoothies
Keep Exploring
Enjoying the Challenge? Browse the rest of our family health and fitness articles for more simple, everyday ideas to keep the whole family moving and feeling good.
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