Hydration Tips That Actually Work: Stop Chugging and Start Hydrating
By Brooke — Your gym bestie who actually shows up at 5am. Will make you love leg day. ·
Let’s Talk About Your Water Bottle (Yes, That One)
Happy July, bestie! If you’re reading this in Scottsdale right now, you already know the vibe: it’s 110 degrees outside, and if you step out of your AC for more than five minutes, you feel like a piece of toast. But honestly? Even when it’s not "walking on the sun" season, I see so many of you walking into the gym at 5 a.m. already dehydrated.
I used to be the person who thought that because I drank a coffee and a Diet Coke, I was "liquid-filled." Spoiler alert: That is not hydration, and my headaches back in my early twenties were the physical manifestation of that mistake. When I was dealing with my own health struggles, water wasn't even on my radar—I was too busy trying to micromanage my macros. Now that I’ve learned how to actually take care of my body, hydration is the absolute foundation of my day. It’s not just about not being thirsty; it’s about your energy, your skin, and actually being able to crush those heavy squats without feeling like you’re going to pass out.
The “Gallon Challenge” is Overrated
I know, I know—you see those huge, intimidating gallon jugs on Instagram with the time-stamps on them. If that works for you, cool! But for most of us? It’s just a recipe for running to the bathroom every twenty minutes and feeling bloated.
Hydration isn't about hitting a magic number because some influencer told you so. It’s about being consistent. Here is how I actually keep my hydration on point without making it a chore:
- The Morning Kickstart: Before you even look at your phone or start the coffee maker, drink 12-16 ounces of water. Your body has been fasting for eight hours. Give it what it needs immediately. I keep a glass right by my nightstand so I don’t even have to think about it.
- Flavor is Your Friend: If you hate plain water, stop forcing it. Add a squeeze of lemon, some fresh cucumber, or even a splash of unsweetened cranberry juice. It’s not a crime to want your water to taste like something other than… nothing.
- Eat Your Water: Did you know you can hydrate with food? In this heat, I’m obsessed with watermelon, strawberries, and cucumbers. They’re basically nature’s Gatorade.
Electrolytes: The Missing Piece of the Puzzle
This is where I see people get stuck. You’re chugging plain water all day, but you’re still feeling sluggish and getting that afternoon brain fog. If you’re training hard—and I know you are—plain water isn’t always enough. When we sweat, we lose sodium, potassium, and magnesium.
Think of electrolytes as the spark plugs for your cells. If you’re drinking tons of water but not replenishing those minerals, you’re just flushing your system out. I’m a huge fan of adding a clean electrolyte packet to my water during my 5 a.m. sessions. It makes a massive difference in my recovery and keeps me from feeling 'heavy' after a workout. Just watch the sugar content in some of those sports drinks—you don’t need a sugar crash at 6:00 a.m.!
The “Pee Test” (Yes, I’m Going There)
Look, we’re besties, so we can be real. The easiest way to know if you’re hydrated? Check the color of your urine. If it’s dark yellow or amber, you’re behind. You want it to be a pale, straw-like color. If it’s totally clear all day long, you might actually be over-hydrating and flushing out too many minerals. Find that sweet spot.
How to Build the Habit (Without the Stress)
I’m all about small, sustainable wins. Don’t try to go from zero water to a gallon overnight.
1. Buy a bottle you actually like. If you think your water bottle is cute, you’re going to carry it with you. Get the one with the straw, the one that fits in your cup holder, or the one that glows—whatever makes you pick it up. 2. Tie it to a habit. Drink a glass every time you finish an email, or every time you finish a set during your workout. 3. Front-load your day. Try to get at least half your water intake in before 2:00 p.m. That way, you’re not chugging a liter right before bed and waking up at 3:00 a.m. needing the restroom.
Listen to Your Body, Not the Apps
At the end of the day, your body is smarter than any fitness app. Some days it’s 115 degrees in Scottsdale and you’re going to need more. Some days you’re resting and you might need less. My goal is to teach you how to listen to those cues so you don’t have to track every single ounce.
Fitness shouldn’t feel like a constant battle against yourself. It’s about fueling the machine so it can do all the cool stuff you want it to do—whether that’s hitting a PR on deadlifts or just having the energy to get through a busy workday without reaching for that third iced coffee.
How are you doing on your water intake today? Be honest! Drop a comment below or shoot me a DM over on Instagram—I want to hear what your biggest struggle is with staying hydrated. Let’s get it together, one glass at a time!