Hydration Tips That Actually Stick: Stop Just Chugging Water
By Brooke — Your gym bestie who actually shows up at 5am. Will make you love leg day. ·
Let’s Talk About That Afternoon Slump (It’s Not Just You)
Happy October, guys! If you’re anything like me, the shift into fall in Scottsdale means the weather finally drops below 100 degrees, and suddenly, we all feel like we can breathe again. But here’s the thing: just because the air isn't scorching doesn't mean your body isn't working overtime.
I’ve been seeing so many of my online clients lately complaining about the same thing: hitting a massive wall around 3:00 PM. They’re reaching for their third cold brew, feeling foggy, and wondering why their workouts feel like they’re moving through molasses. Nine times out of ten, we look at their logs, and it’s not a lack of caffeine—it’s a hydration issue.
I’ll be real with you: back in my late teens, when I was navigating some pretty heavy anxiety and body image stuff, I treated my body like a machine I was trying to override. I didn't care about electrolytes or fluid balance; I just wanted to get through the day. Learning how to actually fuel and hydrate wasn't just about "health" for me—it was the first step in learning to be kind to myself. It sounds dramatic, but drinking water is a daily check-in with your own well-being. So, let’s stop making it a chore.
The “Gallon Challenge” Isn’t Always the Move
You’ve seen those giant, gallon-sized jugs on social media, right? Look, if you love yours, keep doing you. But for most of us, carrying around a literal heavy bucket of water is just another thing to stress about.
Hydration isn't a one-size-fits-all math equation. You don’t need to force yourself to hit a specific “gallon” number if you’re barely moving or if you’re eating water-rich foods. Instead, start by aiming to drink 16–20 ounces as soon as you wake up. Before you reach for your phone to check your notifications, chug that glass. Your brain and your muscles have been fasting all night—they are parched. Getting that fluid in early sets a rhythm for the rest of the day.
Electrolytes: The Missing Piece of the Puzzle
This is the biggest mistake I see in the gym. People chug pure water all morning, then complain that they have a headache or feel bloated. If you’re training hard—especially if you’re sweating through those 5 AM leg days with me—you are losing more than just water. You’re losing sodium, potassium, and magnesium.
If you’re drinking plain water and still feel thirsty, your body is literally begging for electrolytes. Think of electrolytes as the spark plugs for your cells. Without them, the water just passes right through you. I’m a huge fan of adding a high-quality electrolyte powder to my first or second bottle of the day. If you don’t have supplements, a pinch of sea salt and a squeeze of fresh lemon in your water works wonders. It’s not just a fancy wellness trend; it’s basic biology.
Make Your Water Work for You
I know, I know—plain water is boring. I get it! I used to struggle with this constantly. If you aren't a fan of the taste, stop forcing it. It’s okay to jazz it up.
My go-to trick? Infusion. Keep a pitcher in the fridge with sliced cucumbers, mint, or even frozen berries. It feels a little more like a spa experience and a little less like a chore. Also, keep your water bottle somewhere you actually see it. If it’s buried in your gym bag, you aren't going to drink it. If it’s on your desk, your nightstand, and in your car cup holder, you’ll naturally sip more throughout the day without having to track it like a second job.
Listen to Your Body, Not a Tracking App
I’m a coach, so I love data as much as the next person, but stop being a slave to your water-tracking app. If your urine is pale yellow, you’re doing great. If you’re running to the bathroom every 20 minutes, you’re overdoing it and just flushing out the nutrients you need.
Listen to your hunger cues, too. Sometimes, when we think we’re hungry for a snack, we’re actually just dehydrated. Try drinking a full glass of water and waiting ten minutes. If you’re still hungry, grab a snack. If not? Your body just needed that hydration boost.
A Little Grace Goes a Long Way
Remember, hydration is just one pillar of taking care of yourself. Don’t beat yourself up if you have a busy day and realize you haven’t had enough water. Just have a glass now, take a breath, and reset. We’re building a lifestyle, not a temporary fix.
I’m so proud of how far you guys have come with your routines lately. If you have a favorite way to make your water taste better or a struggle you’re dealing with, drop a comment below or shoot me a DM! I’m always here to chat, swap recipes, or just hear how your training is going.
Keep showing up for yourselves—you’re doing great.
Stay hydrated, bestie!
- Brooke