Simple Habits, Big Results: The Importance of Hydration

When we think getting fit, toning up, losing weight we think about (and then get overwhelmed by) the big things…

The right workout - strength training, HIIT, cardio… what’s best?

Finding the time to work out… how often is best?

Eating healthier, meal planning…

To an already overtired, overworked, and overwhelmed mom this can be paralyzing!

I know because I’ve been there AND I’ve seen it time and time again with my clients.

Take a step back!

​Sometimes it’s the littlest things that can make all the difference!

Not just because they are small wins that build consistency and momentum (although that’s awesome too)...

It’s because they actually work!

Soooo, honest answer… how much water are you drinking in a day CONSISTENTLY?

Did you know even just a 2% decrease in hydration can cause a decrease in blood flow to your muscles and brain?

That decrease in blood flow results in headaches, fatigue, inability to concentrate...aka. the symptoms of mom brain and exhaustion.

I totally agree that you are legit tired and run ragged all day long, but if you aren’t drinking enough water you are straight setting yourself up for failure!

And this is the point where I can almost feel your rolling your eyes…

I know that you have heard it before  … how many days can you tell me in a row you have CONSISTENTLY done it??

Again, sometimes the smallest things make ALL the difference!

So if you are sitting there thinking, blah blah blah, I’ve heard it before, I’m telling you to trust me. What is going to begin to happen in you body when you actually do it, not for a day or even a week but CONSISTENTLY….is REAL!

​»  You’ll have more energy.
​»  You’ll be able to focus better (bye bye mom brain)
​»  You’ll boost your metabolism.
​»  You’ll be less bloated.

​» ​You’ll get more out of everything you do.

I’m not really the “I told you so” kind of person, but I cannot wait to say I told you so.

I can’t wait for you to see how the simplest things can make the biggest difference if you create the habit.

Create the habit

To “create the habit” of properly hydrating your body is more than just doing it today, maybe tomorrow and then forgetting about it because… well… life.
 
Step 1: Determine how much water you should be consuming in a day.
 
The number should be somewhere between 1/2 and 2/3 your body weight in ounces of water. For example, a 150-pound person should drink between 75 and 100 ounces of water. If you are actively trying to lose weight the higher number will help. Also, if you are sweating a lot choose your higher number too. (My goal is 85-90 ounces a day.)
  
Step 2: Choose a water bottle that you can carry with you all day.
 
Using the total oz of the bottle figure out how many full bottles a day you will have to drink. (My bottle is 24 oz, so drinking 3 full bottles will cover 72 ounces of my 85-ounce goal. The rest of my ounces will come from coffee (yes coffee counts, wine not so much) and maybe an unsweetened tea or can of La Croix at some point in the day.)
 
Step 3: Choose when you will refill.
 
Use your number of full bottles (in my case 3) to space out drinking your water throughout the day.  (I need to fill up and finish my water bottle 3 times. I chose 4-hour increments: 8am, noon, and 4pm.)
 
Step 4: Set reminders!
 
Set an alarm on your phone to remind you to fill up your bottle at each of those times. If you haven't finished what's in the bottle by the time your alarm goes off, you must finish it immediately and fill it up. (This last step doesn’t have to be done forever, eventually it will become habit and you won’t need the reminder!)