Hydration Tips That Actually Make You Feel Human Again (Even in the Arizona Heat)
By Brooke — Your gym bestie who actually shows up at 5am. Will make you love leg day. ·
Let’s Be Real: We’re All Dehydrated
Happy June, besties! If you’re reading this from anywhere in the Southwest right now, you already know the vibe. Walking from my car to the gym door feels like stepping into a blast furnace, and honestly, if I don’t have my Stanley glued to my hand, I’m basically a wilted houseplant by 10:00 AM.
I talk to a lot of you about your macros and your lifting splits, but I feel like we constantly sleep on the one thing that actually makes those workouts work: hydration. Back when I was struggling through my teens, I used to think I was just 'tired' or 'anxious' all the time. Turns out, a huge chunk of that brain fog was just me being chronically dehydrated. Once I started treating my water intake like the non-negotiable habit it is, my energy levels—and my mood—did a complete 180.
So, let’s stop making hydration something we 'forget' to do. Here is how I actually get my water in without it feeling like a chore.
Stop Chugging, Start Sipping
I see so many of you trying to down a liter of water in two minutes because you realize at 4 PM that you’ve only had one coffee. I’ve been there, but that’s just a one-way ticket to spending your entire evening in the bathroom.
Instead, think of hydration as a constant stream. I keep a large bottle on my nightstand so the very first thing I do when my 5:00 AM alarm goes off is down about 8–10 ounces before I even brush my teeth. It wakes up my internal organs and sets a 'success' tone for the day. If you struggle with this, try the 'bookend' method: drink a glass when you wake up, and a glass right before you crawl into bed. That’s 16 ounces done before you even start your commute.
The 'Electrolyte Hack' Nobody Talks About
Listen, if you’re sweating in the gym or just living through a Scottsdale summer, plain water is sometimes not enough. You’re losing salt, magnesium, and potassium through your sweat. If you’re constantly drinking water but still feeling lightheaded or getting those annoying afternoon headaches, your electrolytes are likely out of whack.
I’m not saying you need a sugary sports drink every day—actually, please don’t. Look for a clean, zero-sugar electrolyte powder or drops. I toss a packet into my shaker bottle during my morning leg sessions, and the difference in my recovery is wild. You don’t need to overcomplicate it; just make sure you’re replacing what you lose.
Make It Cute (Yes, Really)
I know it sounds superficial, but sometimes the barrier to drinking water is just... boredom. Plain tap water can be a little 'meh.' When I’m struggling to hit my goals, I get creative. I keep a pitcher in my fridge filled with sliced cucumbers, fresh mint, or frozen berries. It feels like I’m at a spa instead of in my kitchen prepping for my next client session.
Also, grab a bottle you actually like using. If you have to unscrew a lid every single time, you’re going to drink less. Get the straw, get the handle, get the color that makes you happy. I know it seems like a small thing, but if your water bottle is an accessory you’re proud of, you’re going to keep it with you.
The 'Piggyback' Method
If you have a hard time remembering to drink, start 'piggybacking' your hydration onto other habits. It’s basic habit stacking:
- Every time you check your email? Take three sips.
- Waiting for your coffee to brew? Finish half your bottle.
- Transitioning between gym sets? Take a drink.
By tying your water intake to things you’re already doing, you’re not adding a 'to-do' to your list—you’re just adding a step to the process. You’ll be shocked at how much more you drink by the time the sun goes down just by being intentional during those transition moments.
Listen to Your Body, Not a Chart
I get asked all the time, 'Brooke, how many ounces exactly should I drink?' And honestly? It depends on your body, your height, your activity level, and the weather. Forget the 'eight glasses a day' rule from the 90s.
Use the 'pee test.' If your urine is pale straw or clear, you’re golden. If it looks like apple juice? We need to talk, bestie. Drink more water. Your body is incredibly good at telling you what it needs if you just stop and listen for a second.
Hydration isn't just about 'being healthy' or hitting a number on a tracking app. It’s about feeling capable, energized, and ready to show up for your life. When you’re properly hydrated, your muscles perform better, your skin looks brighter, and—most importantly—your brain fog starts to lift. And trust me, you deserve to feel that clear-headed every single day.
I’d love to hear how you’re staying hydrated in this heat! Do you have a favorite electrolyte brand, or are you a 'lemon-in-my-water' kind of person? Drop a comment below or send me a DM—I’m always checking my messages. Let’s get after it today!