Hydrate

(updated 10/15/2025)
On more than one occasion I have been accused of having an answer for everything. And I admit it’s true. I have made it my goal as a trainer to have an excuse for every excuse. Some see it as being a smarty pants, I see if as my job to keep mamas moving.

• Can’t make it to the workout today? Here’s some homework? 
• Have a sick kid at home? Here are some no equipment exercises you can do at home. 
• Tricep dips hurt your elbow? Do tricep press backs instead. 

Today I’m tackling hydration. All sorts of excuses come back when this topic comes up. Truthfully though the benefits to being hydrated far outweigh the excuses. When you are hydrated:

• your wrinkles show less 
• your energy level is higher 
• toxins are flushed out of your body
• you feel stronger during workouts
• your mood improves
• your metabolism increases
• your ability to maintain or reach a healthy weight improves

Ok, you say. “I’m in” where do I start?
I strongly believe we are more likely to follow through with anything when there is a goal to work toward. For hydration, I prefer a more personalized goal than the traditional 8 glasses per day. Take your body weight in pounds (the real one, not whatever made up number is on your driver’s license) and divide it in half. Drink at least that many ounces per day. If that seems near impossible right now, adjust your goal to one that feels reachable first.

Each time you finish a glass or water bottle write it down to keep an accurate total, you can even use a water tracker app. 

Keep moving tip: Take note of the water in the potty. A dark color means you need more water, light color means you are doing great. 

How you ask?
Here are a few time methods that have worked for not only me, and have been proven to work by my mom clients. Pick the ones that will work for you.

• Drink only water until you reach your goal number of ounces. Then indulge if you must in another beverage. 
• If you are a coffee drinker, get in the habit of downing a glass of water before you start in on coffee. Then another before more coffee.
• Make it a game. Have a drink of water each time you check email, post on facebook, get up from a chair, etc….
• Finding a favorite glass or water bottle and keeping it with you all day long will improve your intake. A majority of my water intake is while I’m driving….or maybe that’s because I happen to be in the “mom taxi” stage of parenthood. 
• Drink water with meals, make other drinks treats. Savor that before dinner drink or after breakfast coffee.

Either way, whatever works. 
Keep moving tip: A ball jar is my water glass of choice, for other fun things to do with Ball jars try this Soup in a Jar idea.

A few exceptions
There are a few things that will bump up your need for water. Diuretics, these talk your body into flushing the water out a bit faster. The big one for us moms is coffee, caffeinated soda is another. Drink a cup of coffee? Add a cup of water to your goal.

Sweating during exercise means you need to replace that water. Add 4 -6 ounces of water for every 15 minutes of exercise. Smaller sips during exercise are ideal.

Electrolytes
Working out on a hot day, doing a harder workout, working out longer than 1 hour?
Replace electrolytes in addition to water to power nervous system & move muscles efficiently.
There are many options now that you can simply add to your water and that you can find at running stores, Target, Amazon... My personal favorite is LYMT, it's a high salt, bang for your buck option that has reduced my headaches on normal days AND exercise days. It's sold in single packs and they even have a SPARKLING version in a can! Place an order online with this link and you can add a FREE sample pack to your order. Lemonade is my personal fav.

Now that you have both the reasons and a few tips to hydrate, it’s time to commit. Are you ready to hydrate and feel the difference?  Comment below with your strategy and goal. 
Keep Moving Mama

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