Navigating the Beverage Rules on 75 Hard
The 75 Hard challenge, a "mental toughness program" created by Andy Frisella, requires unwavering discipline across several key areas for 75 consecutive days. One of the most rigid and often misinterpreted rules revolves around liquid consumption. While participants have a choice in their overall diet, the regulations governing what you can drink are surprisingly strict. Understanding these guidelines is crucial, as any failure to comply means starting over from day one. This guide breaks down the specifics, from the mandatory water intake to the allowances and absolute prohibitions for other liquids.
The Golden Rule: Plain Water
The cornerstone of hydration on 75 Hard is the consumption of one US gallon of water per day. This translates to approximately 3.8 liters, a target that can be daunting for many, especially in the early stages of the challenge. The official rules, and most participant advice, clarify that this water must be plain. It cannot contain flavorings, electrolytes, or other additives that some use to make water more palatable. The purpose is to build mental and physical discipline, and this includes confronting the discomfort of high-volume water intake directly.
Tips for managing the water intake include:
- Start early: Begin drinking water as soon as you wake up to avoid having to chug large amounts later in the day.
- Use a designated jug: A one-gallon container can serve as a visual reminder and tracker of your daily progress.
- Sip consistently: Instead of large, infrequent gulps, take regular sips throughout the day to make it more manageable.
- Utilize your workouts: The two daily 45-minute workouts provide a natural opportunity to replenish fluids and get ahead on your intake.
Can I Drink Other Beverages?
Beyond the required gallon of plain water, the acceptability of other beverages depends heavily on whether they align with the chosen diet and the program's strict "no cheat meals" rule.
What's Allowed?
- Coffee: Plain black coffee or coffee with a diet-approved addition (like a zero-calorie sweetener or approved milk alternative) is generally acceptable. However, it is crucial to remember that coffee does not count toward the daily gallon of water.
- Tea: Unsweetened, plain tea is another permitted option, but like coffee, it does not contribute to your gallon goal. The same rules apply for any additions—ensure they are in line with your chosen diet.
- Diet Soda: Some participants choose to incorporate zero-calorie drinks like diet soda into their plan, but it must align with their specific diet. For example, if you choose a 'clean eating' diet, a diet soda might be prohibited. Crucially, these drinks do not count toward your daily water intake.
- Protein Powders and Electrolytes: These are permitted if they fit within your chosen diet, but they cannot be added to the water that counts toward your gallon goal. They should be consumed separately and managed as part of your nutrition plan.
What's Prohibited?
- Alcohol: The rules explicitly state no alcohol for the entire 75 days. Not a drop, not a glass of wine, and no exceptions. The program's founder emphasizes this rule for psychological and physical reasons, focusing on body detoxification.
- Sugary Drinks: This includes regular soda, sweetened juices, sports drinks with sugar, and other beverages high in added sugar. These are considered cheat items that must be eliminated.
- Any Liquid as a Water Substitute: As established, any flavored or additive-laden liquid is separate from the mandatory gallon of plain water. Using these as shortcuts is a direct violation of the rules.
Beverage Comparison for 75 Hard
| Beverage Type | 75 Hard Status | Counts Toward Gallon? | Common Pitfalls to Avoid |
|---|---|---|---|
| Plain Water | Required | Yes | Not drinking it consistently throughout the day. |
| Coffee | Permitted (unsweetened) | No | Adding sugar, syrups, or non-diet-approved creamers. |
| Unsweetened Tea | Permitted (unsweetened) | No | Adding honey, sugar, or fruit juice. |
| Diet Soda | Permitted (if aligned with diet) | No | Counting it as water intake; consuming it on a "clean eating" diet. |
| Electrolyte Mixes | Permitted (if aligned with diet) | No | Adding to your gallon water; using sugary mixes. |
| Protein Shakes | Permitted (if aligned with diet) | No | Using high-sugar protein powders or counting it as water. |
| Alcohol | Prohibited | No | Consuming any form of alcohol, even in small amounts. |
| Sugary Soda/Juice | Prohibited | No | Any consumption is a cheat and leads to failure. |
Staying Hydrated and Sane
The most significant beverage challenge is not simply what you can and can't drink, but managing the sheer volume of plain water while still enjoying some variation. Breaking up your daily intake into smaller, scheduled quantities can prevent discomfort. For example, aiming for a full glass of water every hour or so. If you crave flavor, consider incorporating diet-friendly, unsweetened tea. For those seeking a carbonated option without the sugar, club soda or plain seltzer water could fit into some diet plans, as long as they don't contain additives and are not counted toward the gallon.
The Final Word on Beverages
In essence, the beverage rules of 75 Hard boil down to a simple, unyielding philosophy: prioritize plain, pure water above all else. Everything else is secondary and must be carefully vetted against the no-compromise spirit of the challenge. The program is designed to build mental discipline, and the strict adherence to the water and diet rules is a core component of this. By respecting the clear boundaries, participants can ensure their hard work isn't undone by a simple, ill-judged sip.
Completing 75 Hard involves much more than just physical changes; it's about building resilience and self-control. The beverage rules are a potent tool in this process. For further information on the broader challenge, the official resource page by Andy Frisella offers comprehensive details on all the requirements.
