10 goals challenge - Drink 8 glasses of fluid

Goal of the day – Drink 8 glasses of fluid

Fluid in the body plays an essential role in lots of vital processes, including temperature regulation, delivery of nutrients to our cells, joint and eye lubrication, saliva production, toxin removal and organ health. Not drinking enough can result in a lack of energy, headaches and other unpleasant effects. It's crucial to maintain a good supply of fluid – at least six to eight 200-250ml glasses a day. While pure water is the best choice, tea, coffee, squash, sugar-free drinks and milk count too. You can check how well hydrated you are by the colour of your pee – a pale straw colour is what you're aiming for!

Your daily goals list

The aim of this challenge is to keep a 10 day unbroken diary streak – while smashing 1 goal a day! There are 10 different goals to choose from – you can have the same one every day or choose a different one for each day of the challenge by following our list below.

1. Drink 8 glasses of fluid
2. Eat 5 portions of fruit and veg
3. Do a new online workout
4. Eat at least 30g of fibre
5. Do at least 1,000 more steps than you did yesterday
6. Eat at least 2 meals sat at a table with no distractions
7. Practise mindfulness for 10 minutes
8. Go for a 20 minute brisk walk
9. Eat 3 portions of low-fat dairy (or fortified dairy alternative foods)
10. Write down your short-, medium- and long-term goals