Why a water challenge works at work
Desk days make it easy to forget to drink: back-to-back meetings, air-conditioning, and coffee standing in for water. A challenge turns drinking water into something social, with reminders built into the day and a bit of friendly competition. It costs nothing, and anyone can join.
Australia's guidelines put adequate fluid intake at about 2.6 litres a day for men and 2.1 litres for women, from all drinks, but individual needs vary with body size, activity and heat.
The rules that keep it fair
- Everyone gets their own goal. A 55 kg person and a 95 kg person shouldn't chase the same number. Use our water intake calculator as a starting point.
- Score days, not litres. Points for each day you reach your own goal, and a bonus for streaks. Never reward drinking the most: drinking far more than you need is unhealthy too.
- Make it optional and private. Some people have medical reasons to limit fluids. Let anyone opt out without explaining, and show the team ranking without anyone's actual numbers.
- Count drinks honestly. Coffee and tea count, but caffeine means they count for a bit less than water, and alcohol works against you.
A two-week plan
| When | What to do |
|---|---|
| The week before | Announce it, explain the rules, and ask people to join a team or go solo |
| Day 1 | Everyone sets their own goal. Hand out or bring water bottles |
| Days 2 to 7 | Daily reminders at whatever interval suits each person. Share a small win in the team chat |
| Day 8 | Halfway check-in: who's on a streak? Swap tips for remembering |
| Days 9 to 13 | Mini-challenge: water first at every meeting |
| Day 14 | Celebrate the longest streaks and the most improved, not the biggest drinkers |
Ideas that make it stick
- Water at every meeting. A jug and glasses on the table does more than any reminder.
- Bottle with a known size. It's easier to count refills than to guess glasses.
- Pair up. A buddy who checks in after lunch works better than a leaderboard.
- Swap one coffee. Replace one daily coffee with water or herbal tea, which is handy if people want to cut back on caffeine too.
- Keep the prize small. Bragging rights, a morning tea or a donation to a charity the winners choose.
Working on site or outdoors? See hydration for tradies and outdoor workers for the heat-specific version.
Running it with Hydration Hero
Hydration Hero is an iPhone water tracker, free to download, built around habits and friends:
- Mate challenges let colleagues challenge each other and cheer each other on.
- Personalised goals, so everyone works towards their own number.
- Honest drink weighting, so a flat white doesn't count the same as a glass of water.
- Streaks and badges reward consistency, which is exactly what a fair challenge should reward.
- Reminders at intervals each person chooses, and a customisable avatar who reacts to every sip.
Colleagues on iPhone can try it instantly as an App Clip before downloading. Hydration Hero is iPhone-only for now, so check that works for your team.
Frequently asked questions
How do you run a water challenge at work?
Keep it short, two to four weeks, and score people on reaching their own daily goal rather than on who drinks the most. Make joining optional, let people keep their numbers private, and celebrate streaks and turning up rather than litres.
Should the winner be whoever drinks the most water?
No. People need different amounts, and drinking far more than you need isn't healthy. Score streaks or days on which each person reached their own goal instead.
Does coffee count in a water challenge?
Coffee and tea do count towards your fluids, but caffeine makes them count for a bit less than water, and alcohol works against you. Hydration Hero weights each drink by its real effect, which keeps a challenge fair.
Can Hydration Hero be used for team challenges?
Yes. Hydration Hero has mate challenges, so colleagues can challenge each other and cheer each other on, along with streaks, badges and reminders at intervals each person chooses.
Sources
- Water: Nutrient Reference Values for Australia and New Zealand, NHMRC / Eat For Health
- Development of a beverage hydration index (Maughan et al., 2016), American Journal of Clinical Nutrition
- Drinking water and your health, healthdirect
- Hydration Hero: Water Reminder, App Store listing
Last updated 16 October 2026. General information, not medical advice. Anyone with a heart, kidney or liver condition, or who has been told to limit fluids, should follow their doctor's advice and skip the challenge.