Drink Up: Real-Talk Hydration Tips That Won't Leave You Bloated
By Brooke — Your gym bestie who actually shows up at 5am. Will make you love leg day. ·
Let’s Be Real About the Water Bottle Struggle
Okay, bestie, let’s have a heart-to-heart. How many times have you looked at your phone at 3:00 PM, realized you’ve had two iced coffees and zero actual water, and then immediately felt that mid-afternoon headache creeping in? I’ve been there. Back in my ASU days, I was the queen of relying on caffeine to fuel my study sessions, and it left me feeling sluggish, anxious, and honestly, just kind of ‘meh.’
When I started training, I realized that hydration wasn’t just about ‘checking a box’ or carrying around a giant Stanley cup for the aesthetic. It was the missing link for my recovery, my mental clarity, and even my anxiety. When I’m properly hydrated, I don’t just train better—I feel like a human being, not a frazzled version of myself.
If you’re someone who hates the taste of plain water or just forgets to drink until you’re parched, this guide is for you. We’re going to master hydration without making it feel like a chore.
The “Why” Behind the Water
Before you roll your eyes, I’m not going to lecture you on the ‘eight glasses a day’ rule. We’re all built differently. If you’re hitting heavy squats at the gym, your needs are going to look way different than mine on a rest day.
Think of water as the oil for your internal engine. Your joints, your muscles, and even your brain function depend on it. When I was going through a really rough patch in my teens, I didn’t realize how much my physical state—dehydration included—was feeding into my anxiety. Keeping my cells happy kept my nervous system a little more grounded. It’s a small, manageable win you can control every single day.
My Top 4 Hydration Hacks (That Actually Work)
1. The 'Bookend' Method
Stop trying to chug a gallon at night. You’ll just be up every thirty minutes to pee, and nobody has time for that. Instead, focus on the bookends. Start your morning with 16 ounces immediately after you wake up—before the coffee hits. It wakes up your digestive system and gets you ahead of the curve. Then, finish your last glass about two hours before bed. It keeps you hydrated while you sleep without the midnight wake-up calls.
2. Don’t Fear the Electrolytes
Here in Scottsdale, it gets hot. Like, ‘my car seat is a furnace’ hot. If you’re sweating, water alone isn’t always enough. I add a high-quality electrolyte packet or a pinch of sea salt and a squeeze of lemon to my water during my 5 AM sessions. It helps with muscle cramping and stops that ‘brain fog’ feeling. If you’re training hard, you’re losing salt, not just water. Replenish it!
3. Make Water 'Sexy'
If plain water is boring, stop drinking boring water. I’m not talking about sugary juices. I’m talking about infusing your water. Throw in some cucumber slices, fresh mint, or frozen berries. It looks fancy, tastes refreshing, and makes me actually want to reach for my bottle. If you’re a sparkling water girlie, lean into that—just make sure it’s plain seltzer so you aren't drinking hidden sugars all day.
4. The 'Visual Trigger' Trick
We’re busy. We get into the flow of work or training and we forget. I keep my water bottle in my line of sight at all times. If I’m at my desk working on coaching plans, it’s right next to my laptop. If I’m at the gym, it’s on the floor right next to my lifting platform. If you don’t see it, you won’t drink it. Simple as that.
How to Know You’re Winning
I know it’s a little TMI, but you’ve got to check your pee. If it’s light yellow or clear, you’re doing great. If it’s looking like apple juice? Drink up, babe!
Also, pay attention to your skin and your energy levels. When I’m hydrated, my skin looks way less dull and my workouts feel smoother—I don’t hit that ‘wall’ as hard during my heavy sets.
Progress Over Perfection
Don’t try to overhaul your hydration overnight. If you’re currently drinking one glass a day, aim for two this week. That’s a 100% improvement! Fitness is a marathon, not a sprint, and that includes the small, daily habits like how much water you’re putting into your body.
I’m curious—what’s your biggest struggle with hitting your water goals? Is it the taste, the constant bathroom breaks, or just plain old forgetting? Drop a comment below or shoot me a DM. I’m always here to help you troubleshoot your habits so you can feel your absolute best.
Let’s crush those goals today—don’t forget to go fill up your bottle right now, okay?
Talk soon,
Brooke