Hydration Hacks: How to Actually Hit Your Water Goals (Without Hating It)
By Brooke — Your gym bestie who actually shows up at 5am. Will make you love leg day. ·
Let’s Be Real About Your Water Intake
If I had a dollar for every time a client told me, “Brooke, I know I need to drink more water, but I just… forget,” I’d be writing this from a private island instead of my favorite coffee shop in Old Town Scottsdale. Look, I get it. We’re busy, we’re caffeinated, and sometimes plain water just feels like a chore.
But here’s the thing: back when I was struggling with my own anxiety and body image issues in my teens, I treated hydration like a punishment. I thought if I drank enough water, I’d magically feel ‘cleaner’ or ‘smaller.’ That’s not what we’re doing here. Today, I treat hydration as the ultimate act of self-care. It’s about brain fog clearing, skin glowing, and actually having the energy to crush that 5 a.m. leg day without feeling like I’m dragging a lead weight around.
Hydration isn't just about survival; it's about optimization. If you’re feeling sluggish at 2 p.m. or those headaches are popping up more often than they should, you’re likely just dehydrated. Let’s fix that, together.
The “Water Math” (Keep It Simple)
I’m a kinesiology nerd, so I love the science, but I hate the over-complication. You’ve probably heard the “eight glasses a day” rule. Honestly? Forget it. It’s arbitrary.
If you want a baseline, aim for half your body weight in ounces of water. If you weigh 150 lbs, that’s 75 ounces. If you’re training in the Scottsdale heat or hitting a heavy session, bump that up. And here’s the pro tip I give my 1-on-1 clients: check your pee. If it’s pale straw color, you’re golden. If it’s clear, you’re overdoing it and flushing out electrolytes. If it’s dark yellow? We need to talk, bestie. You’re behind.
3 Hacks to Make Hydration Automatic
I’m not a fan of relying on willpower. Willpower runs out by noon. Systems, however, last forever. Here’s how I actually hit my goals every single day:
1. The “Bookend” Technique
This is my favorite trick. Put a 16-ounce glass of water on your nightstand before you go to sleep. The second your alarm goes off at 5 a.m., drink the whole thing before your feet even touch the floor. It wakes up your metabolism, rehydrates you after eight hours of sleep, and you’ve already checked off a huge chunk of your goal before you’ve even had your coffee. Do the same thing right before you get into bed at night. Boom—32 ounces done without thinking.
2. Flavor Without the Junk
If you hate the taste of tap water, stop punishing yourself. I love using frozen berries, cucumber slices, or a squeeze of fresh lime. If you’re sweating a ton, I’m a huge fan of electrolyte powders. Just look for ones that don't have a million grams of added sugar or weird artificial dyes. I keep a stash in my gym bag so I can toss it into my shaker bottle mid-workout. It makes the water taste like a treat rather than a medical requirement.
3. Pair It With a Habit
This is basic behavioral psychology. Attach your water intake to something you already do. Every time you open your laptop to start work? Take five sips. Every time you finish a set of squats? Take a sip. By the end of your workout, you’ll have polished off half your bottle without even realizing it.
Electrolytes: Don’t Fear the Salt
There is this weird myth in the fitness world that salt is the enemy. Listen to me: if you are moving your body, you need salt. When we sweat, we lose sodium, magnesium, and potassium. If you’re just drinking plain water on top of water, you might actually be diluting your system.
If you feel lightheaded during your lifts or you’re getting those annoying calf cramps, you probably don’t need more water—you need more electrolytes. Don’t overthink it; a pinch of high-quality sea salt in your water bottle or a clean electrolyte supplement makes a world of difference. It’s the difference between feeling ‘drained’ and feeling ‘ready to go.’
It’s About How You Feel, Not Perfection
Look, nobody is perfect. Some days I’m so busy with back-to-back training sessions that I realize at 4 p.m. I’ve only had two coffees and a glass of water. Do I beat myself up? Absolutely not. I just drink a big glass of water, maybe add some electrolytes, and move on.
Fitness is a lifelong journey. It’s not about hitting your hydration goal every single second of every single day—it’s about consistently showing up for yourself because you know you deserve to feel good. You deserve to have the energy to chase your goals, play with your pets, or just enjoy a walk in the sunshine without feeling wiped out.
Start small. Drink that glass when you wake up tomorrow. That’s it. That’s your only mission for the next 24 hours.
How are you feeling today? Are you hitting your water goals, or are you a secret coffee addict like I was a few years ago? Drop a comment below—I want to hear what’s working (and what’s not) for you right now. Let’s chat!