CHALLENGE: 100 squats and 3 litres of water, every day for a month!

I’m going to do 100 squats and drink 3 litres of water every day for the month of October.

I can’t think of a better way to start the warmer part of the year than with a health and fitness challenge.


I’m telling you about my plans because it will add extra incentive to COMMIT, which is important to me because I want to see a change in my health, fitness and physique and that requires consistent action.

What changes are you hoping to see? 

I’d like to firm up my bum and lift it slightly, and strengthen my legs. I plan to eventually add weight to those 100 squats to make it more challenging.  

With regards to the water challenge, the truth is I don’t drink enough water during the day. I, therefore, continuously struggle with water retention. Funnily enough, you can get rid of water retention by drinking more water.

Another reason I want to drink more water is to aid my digestion, which is really crappy sometimes (pun intended) and I know that my lack of water consumption contributes to that.  

Here’s 3 things drinking more water CAN actually do for your body:

1. Helps with your physical performance 

When you exercise you lose water through sweat and it’s important that you replenish your body with water. Staying hydrated can actually end up helping you perform better when you’re in the gym, which isn’t surprising due to the fact that muscle is about 80% water.

2. Helps with constipation

Some studies show that drinking water rich in minerals such as magnesium and sodium can greatly improve bowel movement frequency in those who struggle with constipation.

3. May aid with weight loss 

Drinking more water can increase satiety, as well as boost your metabolic rate. Studies have shown that drinking around 500ml of water 30 minutes before a meal will make you feel fuller. This means you’ll eat fewer calories. Some evidence suggests that drinking more water could promote weight loss by increasing your metabolism slightly, which means that you increase the number of calories you burn daily.

Here’s 3 things doing more squats CAN actually do for your body 

1. Helps build stronger joints

When a squat is performed properly, the load applied on your body is beneficial for building muscle strength. The movement also mobilises the knee, hip, and ankle joints all at the same time, helping to strengthen them and make them more mobile.

2. Helps build a stronger core

This relationship works both ways though – the more you squat, the stronger your core will get, and the stronger your core gets, the better you squat. 

3. Strengthen your legs as a whole

When performing a squat properly, you use quite a few different muscles, which means you’ll strengthen and transform your quadriceps, glutes, hamstrings, calves and core muscles.


If those six reasons weren’t enough for you to join me on this little challenge, then I don’t know what will! I’ll be updating you every now and again about how the challenge is going and the changes that I’ve started to see in my body. Body with a firmer booty and better digestion, here I come!

Author: Logan Leigh Rix

Logan blends her passion and profession by working as a digital and social media marketer and content creator in the fitness, health and wellness industry. She’s also a former Face of Fitness finalist and Fitness Magazine featured athlete.

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