10 Hydration Tips You Can’t Live Without

I want you to picture the daily tidbits of your normal routine MORPHING into intricate labyrinths of murkiness and confusion. Then, please ADD a headache that causes one eye to twitch and you hair to hurt. For the finale, SWIRL in the attention span of a toddler after nap time…with a hangover…after working a 12 hour shift… and the winner is…!?? MILD DEHYDRATION. Enjoy!

drinking_water-10-commandA study published in the Journal of Nutrition

found that mild dehydration (~1% loss of body weight) in healthy subjects caused:

-Increase in perceived task difficulty

-Increase in headache severity

-Increase in tiredness

-Decrease in ability to concentrate

-Decrease in alertness

water splash

There was one week at work where I didn’t take my water bottle out of my bag for two eight-hour shifts. By the third day, I was having flu like symptoms. I slept terrible, I felt nauseous and weak. It was hard to focus on one thing. I was clammy. I felt horrible. I came into work on the 3rd day and thought “That’s it! I’m downing my entire 32 oz. water bottle STAT!” I drank three of those water bottles that day. I laid off the coffee and tea. I started to feel more alert by that afternoon. I needed water! My body was sending me a strong message that felt similar to a punch in the face. I like water. I just constantly have to tell myself that I need to drink it! It’s refreshing and easy to drink but I forget about it during my work day. (Sometimes, though, I don’t bond with my water bottle: the nozzle is complicated,  the water is extra cold, it’s too much water I can’t possibly drink all of it…)  On a regular work day I drink sips, but some days it goes untouched because there are more pressing issues at hand! (Like what? No idea! Drinking water is  a complicated process, right?)During my workouts, however, rest periods make convenient water drinking sessions. It is an issue and I make a conscious effort to drink certain amount of water by specific times each day. I even set calendar reminders for myself!


Quick Facts:

-Water makes up between 45-70% of a person’s body weight. That means that a 150 lb. person could potentially be made up of 105 lbs. of water!

-Muscle tissue is approximately 75% H2O. Fat tissue is made up of about 20% water. (dehydration means thirsty muscles)

-American Council on Exercise recommends 91 oz. of water per day for female athletes and 125 oz. per day for males.

-The American College of Sports Medicine (ACSM) states that dehydration resulting in a loss as little as 1% of body weight will affect performance. Clinical dehydration starts at a 3% loss in body weight during an exercise session or series of exercise sessions (two-a-day preseason training). This means that if a 150lb. person loses 3% of their body weight during an exercise session, they’ve lost 6 necessary pounds of hydration.

-General joint pain, excessive soreness after a workout, and feeling tired are super common complaints that could be the result of dehydration.


Effects of Dehydration:

-Increase in body temperature.

-Increase risk of heat illness or heat stroke.

-Physical and mental exhaustion.

-Decrease in cardiac output. (During exercise it should increase based on an increase in stroke volume, the amount of blood pushed out in each heart beat, and the heart rate)

-Increased resting heart rate.

-Decrease in urination and urine production.

-Prolonged muscle soreness. (ahhhhhh!)

10 Dehydration Prevention Tips:

1. Water is the ideal fluid replacement.

This does depend on duration and intensity of activity, temperature of the environment and the individual.

2. Don’t wait until you are thirsty to drink water. Once your thirsty you are already at least mildly dehydrated.

3. Divide you body weight by 2 = daily water intake in ounces. I weigh about 145. Divide that by 2=72.5 oz. of water. Now take into account activity. Replace what was lost. This does not mean drink your entire daily requirement of water in 1 hour. It means drink through out your day.Strawberry_splash

4. Have a Game Plan.

              Before Exercise: 16 oz. of fluids 2 hours before competition or session.

              During Exercise: 6-8 oz. of fluid every 15 minutes.

              After Exercise: 16 oz. of fluid for every pound of body weight lost. (Compare to pre-exercise weight)

5. Entice your water. Make your water something you want. Put sliced lemons and oranges in it. Put mint and raspberries in it. Give it some flavor with natural fruits.

6. Decrease your routine’s intensity on days that are hot and/or humid.

7. Frequent breaks during your workout sessions. This is a great time to adjust clothing (take some layers off), get water and rest.

8. IF your exercise session or competition is greater then 90 minutes in length, IF the athlete is producing a large amount of sweat and/or IF the environment is hot or humid, electrolytes, as well as water, must be replaced. Electrolyte drinks can be purchased, Gatorade, or made at home. Another popular replacement is coconut water, which is a viable source of potassium.

9. Check you Urine. Yup, we are going there: I’m going to talk about your pee. As long as you don’t have medical issues associated with using the restroom this rule will apply. Normal people pee 8-10 oz. of fluid about 4 times per day. If you are trying to rehydrate aim to pee once per hour. Your kidneys are only semi-efficient at this rehydration process so peeing does not signal complete rehydration BUT it is a good marker to follow while tracking your fluids.


10. Spend at least 3 days keeping track of how many ounces you drink and how your body feels. If symptoms of dehydration aren’t alleviated you may need more water of see your doctor for further medical attention. sports_drinking

MORPH your daily routine back into it’s previous, Bing-Bam-Boom structure of intricate balance and awesomeness. LISTEN to the signals your body is communicating. Put in your best STARTING LINEUP to have a winning, productive day. UNTWIST the knots and bows a nagging headache is famous for. RELEASE the mental toddler from it’s nonsensical tirade. You are the PROOF that water is life giving. STAY HYDRATED.


Play Hard, Get Fit.










Make Your Workout Stick into Your Life

Sundays are my preparation day. I make my lunches/dinners for the week. Sometimes that just means making sure I have all my ingredients for a crock pot meal on Tuesday to go along with the lunches and dinner I make ahead of time. I know I have to make 10 meals and I mix it between hot meals and salads. I try to give a variety of food combos and themes so that I don’t get bored with my food during the week and crave other foods that aren’t beneficial to me.

Clothes laid out for 5 days
Clothes laid out for 5 days

I lay out my clothes for work for the whole week. I got the idea from a friend of mine who works in an office and has a lot of components to getting dressed in the morning. I’ve found that it works for my work clothes and workout clothes. Having all pieces ready to go in a folded bundle, neatly on a chair means I don’t have to think about clothing in my nightly routine or in getting out the door in the morning.

I check my agenda planner at the beginning of my work week. As much as everything is digital, I keep my written agenda my main go to and then sync my digital to that. Sometimes writing things down helps me remember my week better. I want to make sure I have my workouts written down. I also include any fitness classes that I plan on taking. I shuffle and schedule anything else I have to do around work and my workouts. This makes them the priority. If I were to schedule workouts around the things I want or need to do it would allow for too many variables and for me to make excuses. I can’t tell you how many times I’ve needed to go food shopping and workout. If I go food shopping first I don’t get to my workout but somehow when I get an hour in at the gym, I get through my grocery list as well. I am much more productive when I get my fitness sessions in.

Make your fitness journey a WIN. No matter the goal, weight loss, marathon, batting average, you need to equip yourself with the Tools of a Success.

Schedule. Schedule work outs like you schedule meetings with your boss or doctor’s appointments. They are important commitments to yourself. You don’t miss appointments at the auto body shop or the hair dresser so you don’t miss appointments with your fitness either. You are booking time with your body. Set alarms in your phone, reminders and update your calendar.

Logistics. Take into account everything that may effect your workout. Book time for the work out AND for travel to and from the gym. If your going to the gym or if your running outside, take into account the weather and time of day you are training. Peak hours at the gym might mean you don’t get a piece of equipment you want and you’ll need to be more flexible. Also, pack clothes for whatever you are doing after the gym, work or a date. Just in case you run over time.

Gear. Lay out your workout clothes for the week.  Pack your workout bag. Anything you may need keep in there all the time. Deodorant, pre-wrap, tape, padlock, or a snack for example. Having everything in one place all the time will help dwindle your excuses and help keep you focused and motivated.

Stats. Take your measurements. Know your short and long term goals. What is your waist and hip measurements, weight, BMI, body fat percentage, blood pressure, 40 yard dash speed, 1 mile run time, and/OR vertical jump height. Track your stats regularly (weekly, monthly, quarterly). Your stats should coincide with your goals. Don’t drive yourself nuts and weigh yourself everyday.

Do Work. When you get in the gym don’t just walk around aimlessly. Having a plan for your workout will ensure you get in the most sets and reps for your time. Plan your workouts. Write down all of your exercises for each day, and your theme or goal for the week. Capitalizing on the time you have with lead to results.


Make your workouts a priority. Set yourself up to succeed at each one of them. It is understandable that things change and need to be adjusted. When you have a basic schedule shell, the things lower on priority should be what is moved or cut out of your day. Your workout should not be on the top of your cut list. Make time for your life between workouts not time for your workouts in between your life.

Play Hard, Get Fit!