Hydration Tips That Actually Work: Because Drinking Water Shouldn’t Be a Chore
By Tessa — Lifting heavy and lifting you up. Strength is the whole personality. ·
Let’s Be Real: We’re All Just Overgrown Houseplants
If you’ve ever found yourself staring at a half-empty water bottle at 4:00 PM, wondering why you have a headache that feels like a tiny person is hammering on the inside of your skull, congratulations. You’re human. And also, you’re probably dehydrated.
I’m Tessa—your friendly neighborhood powerlifter and personal trainer here in Denver. Look, I get it. We’re constantly told to “drink more water,” but honestly? Plain water is boring. It has no flavor, it requires constant trips to the bathroom, and unless you’re actively sweating through a heavy deadlift set, it’s really easy to ignore. My golden retriever, Barbell, literally drinks more consistently than I do, and he spends half his day chasing his own tail.
But here’s the thing: as someone who spends her life moving heavy iron and coaching clients, I’ve learned the hard way that you can have the best programming in the world, but if your cells are shriveled raisins, your performance is going to tank. Let’s talk about how to actually hydrate without making it feel like a second job.
Stop Overcomplicating the Math
You’ve probably seen the “half your body weight in ounces” rule. Cool, math is great. But honestly? If you’re tracking your water intake with the same intensity you track your macros, you’re going to burn out.
Instead of stressing over the exact milliliter, use the “Peep Test.” Is your urine pale yellow? You’re golden. Is it bright, neon yellow? You’re likely overdoing the supplements or just fine. Is it dark, like apple juice? Drink up, friend. Your body is a pretty smart machine; it’ll tell you what it needs if you actually stop to listen to it instead of ignoring the thirst cues because you’re too busy doom-scrolling.
The “Habit Stacking” Trick for People Who Forget to Drink
I’m the queen of “I’ll drink water after this next set,” and then two hours later, I’ve finished a coffee, answered five emails, and Barbell is staring at me judgmentally because we haven’t gone for our walk yet.
If you struggle to remember, anchor your hydration to things you already do. This is called habit stacking, and it’s the only reason I’m still alive.
- The Morning Chug: Before your coffee, drink 12-16 ounces of water. Your body loses a lot of moisture while you sleep. Put a glass on your nightstand the night before.
- The Transition Sip: Every time you switch tasks—going from your desk to the kitchen, or finishing a client session before starting the next—drink a few sips.
- The Post-Workout Reward: Don’t just chug because you’re thirsty. Make it a ritual. Finish your final set, drink your water, then head to the locker room.
Electrolytes Aren’t Just for “Athletes”
Let’s bust a myth: you don’t need to be an Olympic marathoner to benefit from electrolytes. If you’re training hard—especially in a climate like Denver’s where the air is dry enough to turn a loaf of bread into a crouton in ten minutes—plain water isn’t always enough.
When you sweat, you lose sodium, potassium, and magnesium. If you just keep dumping plain water into your system, you’re actually diluting your electrolyte balance, which can lead to that “water-logged but still thirsty” feeling. My go-to? A simple, low-sugar electrolyte powder or even a pinch of sea salt in my bottle. It sounds weird, but trust me, it’s a game-changer for avoiding the afternoon energy crash.
Make it Not Boring (Yes, Seriously)
If you hate the taste of water, stop forcing yourself to drink plain water. Seriously, life is too short for things you hate.
- Infusions: Throw a slice of cucumber, a mint leaf, or some frozen berries into your bottle. It looks fancy, and it makes you feel like you’re at a spa instead of in a mid-range gym basement.
- Temperature Matters: I’m a “room temperature” girl, but some people can only drink water if it’s ice-cold. If you’re the latter, get a vacuum-insulated bottle that keeps your water frosty for 24 hours. Don’t make your hydration preference a barrier to entry.
- Carbonation: If you miss the “bite” of soda, get a SodaStream or keep some plain sparkling water on hand. It still counts as hydration, and it feels like a treat.
The Bottom Line
Strength is the whole personality, but you can’t build that strength if you’re running on fumes and dehydration. You don’t need to be perfect. You don’t need a $60 smart bottle that tracks your sips and sends you push notifications (though, hey, if that works for you, go for it).
Just start small. Maybe aim for one extra glass today. Your muscles, your brain, and your joints will thank you. And if you find yourself struggling to keep up with your training because you’re constantly feeling sluggish, check your water intake before you go changing your entire workout routine. Sometimes the simplest fix is the most effective one.
How are you keeping up with your hydration this week? Are you a “chug a liter at once” person or a “sip all day” person? Slide into my DMs or drop a comment below—I’d love to hear your favorite way to stay fueled (and if you have any tips for getting a golden retriever to drink more, because Barbell is a hydration mystery I haven't solved yet).