Fill up yourwater bottleor cup beforelogging on atyour deskDo 60squatsthroughoutyour dayRefill yourwaterinstead ofgrabbing asodaRemind afriend tostayhydratedDrink a glassof waterbeforereaching fora snackTake a 10minutewalkingbreakIncorporatea vegetableor fruit intoeach mealDrink aglass ofwater withlunchDrinkwater firstthing in themorningSqueeze alemon into yourwater instead ofdrinking asweetenedbeverageEat a pieceof fruit asyour"somethingsweet"Calculatehow muchwater youshould ideallybe drinkingChoosegrilledinstead offriedSwapyourCoffee forTeaEat a pieceof fruit orvegetablefor a snackCut downon salt in1 of yourmealsIncorporatea 15 minutewalk intoyour lunchsleep min.7 hourseach nightWash yourreusablewaterbottle/cup.Use areusablewaterbottle/cupTake 6deepbreathsGet upandstretchTry a newhealthyrecipeKeep waterat yourworkstationall dayFill up yourwater bottleor cup beforelogging on atyour deskDo 60squatsthroughoutyour dayRefill yourwaterinstead ofgrabbing asodaRemind afriend tostayhydratedDrink a glassof waterbeforereaching fora snackTake a 10minutewalkingbreakIncorporatea vegetableor fruit intoeach mealDrink aglass ofwater withlunchDrinkwater firstthing in themorningSqueeze alemon into yourwater instead ofdrinking asweetenedbeverageEat a pieceof fruit asyour"somethingsweet"Calculatehow muchwater youshould ideallybe drinkingChoosegrilledinstead offriedSwapyourCoffee forTeaEat a pieceof fruit orvegetablefor a snackCut downon salt in1 of yourmealsIncorporatea 15 minutewalk intoyour lunchsleep min.7 hourseach nightWash yourreusablewaterbottle/cup.Use areusablewaterbottle/cupTake 6deepbreathsGet upandstretchTry a newhealthyrecipeKeep waterat yourworkstationall day

Hydration Bingo - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. Fill up your water bottle or cup before logging on at your desk
  2. Do 60 squats throughout your day
  3. Refill your water instead of grabbing a soda
  4. Remind a friend to stay hydrated
  5. Drink a glass of water before reaching for a snack
  6. Take a 10 minute walking break
  7. Incorporate a vegetable or fruit into each meal
  8. Drink a glass of water with lunch
  9. Drink water first thing in the morning
  10. Squeeze a lemon into your water instead of drinking a sweetened beverage
  11. Eat a piece of fruit as your "something sweet"
  12. Calculate how much water you should ideally be drinking
  13. Choose grilled instead of fried
  14. Swap your Coffee for Tea
  15. Eat a piece of fruit or vegetable for a snack
  16. Cut down on salt in 1 of your meals
  17. Incorporate a 15 minute walk into your lunch
  18. sleep min. 7 hours each night
  19. Wash your reusable water bottle/cup.
  20. Use a reusable water bottle/cup
  21. Take 6 deep breaths
  22. Get up and stretch
  23. Try a new healthy recipe
  24. Keep water at your workstation all day