Hydration Wellness Challenge
Stay Hydrated. Stay Healthy. Feel Your Best.
As temperatures rise, staying hydrated becomes one of the most important things you can do to support your overall health, energy levels, and performance. The Hydration Wellness Challenge is designed to help participants build healthy hydration habits, learn the importance of proper fluid intake, and discover ways to stay hydrated beyond simply drinking water.
Whether you’re working in the office, on a job site, exercising, or enjoying time outdoors, proper hydration plays a critical role in keeping your body functioning at its best. Water makes up approximately 60% of the human body and is involved in nearly every bodily function. Proper hydration helps regulate body temperature, improve focus and concentration, increase energy levels, support muscle function and recovery, lubricate joints, aid digestion and nutrient absorption, reduce headaches and fatigue, improve exercise performance and support heart and kidney health. Even mild dehydration can impact mood, mental performance, and physical endurance!
Include more water rich foods into your diet:
| Food | Water Content |
|---|---|
| Cucumber | 96% |
| Lettuce | 95% |
| Celery | 95% |
| Watermelon | 92% |
| Strawberries | 91% |
| Cantaloupe | 90% |
| Oranges | 86% |
| Tomatoes | 95% |
Hydration isn’t just about water—it’s also about maintaining electrolyte balance. Electrolytes help regulate: blood pressure, fluid balance, muscle contractions, and nerve function. For most people, a balanced diet combined with adequate water intake provides plenty of electrolytes. However, electrolyte drinks and packets can be helpful during intense exercise, prolonged heat exposure, or heavy sweating.
| Electrolyte | Why It’s Important | Top Food Sources |
|---|---|---|
| Sodium | Maintains fluid balance, supports nerve signaling and muscle contractions | Pickles, broth, soups, cottage cheese, salted nuts, pretzels |
| Potassium | Helps regulate fluid balance, blood pressure, and muscle function | Bananas, potatoes, sweet potatoes, avocados, spinach, oranges |
| Magnesium | Supports muscle recovery, energy production, and nerve function | Pumpkin seeds, almonds, spinach, black beans, dark chocolate |
| Calcium | Essential for muscle contractions, bone health, and nerve function | Milk, yogurt, cheese, fortified plant milks, leafy greens |
| Chloride | Works with sodium to maintain hydration and fluid balance | Table salt, olives, tomatoes, seaweed, celery |
How to Earn Raffle Tickets:
After signing up, you’ll use your CoachMePlus account to complete the daily Hydration Wellness Questionnaire. If you don’t yet have an account, be sure to select “Yes” when prompted below to request access.
Once your account is active, the questionnaire will automatically appear on your home screen under “Questionnaires” or can be accessed through the drop-down menu in the top left corner.
To qualify for a weekly raffle ticket, you must complete all 5 questions at least 5 days per week. Consistency is key—stay on track to stay eligible!
- Did you drink at least half your body in ounces of water yesterday? Drinking at least half body weight in ounces of water is ideal for the minimum of daily water intake
- What color is your urine today? Urine color is important to make sure you are well hydrated. Healthy urine color should be pale to light yellow (post it color).
- Did you include any trace minerals in your diet yesterday? Trace minerals help open the door to your cells to pull the water in and actually help hydrate or “plump” your cells up. The more hydrated your cells are, the quicker they move and the better your body works in overall function. Trace minerals are found in different foods, pink salt and trace mineral drops. Check your “library” for a list of foods that have trace minerals.
- Did you consume water rich foods in your diet yesterday? Many fruits and vegetables contain significant amounts of water and contribute to daily hydration.
- Did you include natural electrolyte sources in your diet yesterday? Natural electrolytes come from whole foods and beverages that provide essential minerals like sodium, potassium, magnesium, and calcium. These minerals help regulate fluid balance, support muscle function, prevent cramps, and keep your body hydrated.
There will be a chance to earn extra raffle tickets by completing a wellness task from the list below. You will need to snap a photo to share a post on the Workvivo Health & Wellness Space. Each post = 1 extra raffle ticket
- Find a healthy snack
- Take a 5 minute walk
- Hold a plank/wall sit for 30 seconds
- Try a 5-minute stretch break
- Drink a gallon of water.
- Take the stairs instead of the elevator
- Read a few chapters from a self help book.
- Complete a daily journal entry.
- Swap your usual unhealthy snack for something fresh and whole (like fruit or a serving of nuts)
- Share your favorite wellness tip on Workvivo
- Play basketball
- Worked out at The APEX or any gym
- Pilates, Spin class, or yoga (we host classes at The APEX Tuesday’s at 3 PM!)
Please reach out to Amber Romero (am.romero@noxgroup.us / (480) 952-4262) with any questions!
July 2026
Hydration Wellness Challenge
Mon Morning – APEX Hybrid (Legs)
Mon Afternoon- APEX Hybrid (Legs)
Tue Morning – APEX Hybrid (Chest & Back)
Tuesday Yoga Flow at 3:00 PM
Tue Afternoon- APEX Hybrid (Chest & Back)
Wed Morning – APEX Hybrid (Full Body Circuit)
Wed Afternoon- APEX Hybrid (Full Body Circuit)
Pilates Flow
Thurs Morning – APEX Hybrid (Arms / Core)
English 
Spanish