Hows and Why's of hydration

On more than one occasion I have been accused of having an answer for every excuse.

And I admit it’s true. I have made it my goal as a trainer to have an excuse for every excuse.

• 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 in response to this topic. 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
• ...to name just a few

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.

Use your fitbit to help you track your water and to write down your goal. The Make the most of your fitbit post tells you how.
 
Keep moving tip: Take note of the potty water. A dark color means you need more water, light color means you are hydrated.
 
"But 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.

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• Drink water ONLY 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 each cup of coffee.
• Make it a game. Have a drink of water each time you check email, post on facebook, get up from a chair, etc….
• Drink water with meals, make other drinks treats. Savor that before dinner drink or after breakfast coffee.

• Find a favorite glass or water bottle and keep it with you all day long. A majority of my water intake is while I’m driving….or maybe that’s because I happen to be in the “drive everyone everywhere all day long” stage of parenthood. Either way, whatever works.

 
Keep moving tip: A pint and half ball jar is my water glass of choice, but this one comes in a 9 pack. 9?!?! Try this Make Ahead Soup-In-A-Jar idea for the other 8.
 
A few exceptions
There are things that will bump up your need for water. Diuretics, for example, 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. During the exercise whenever possible.
 
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. Thank you for stopping by,

Keep moving mama.

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