Tips & Tricks for Staying Hydrated
Hydration isn’t a suggestion.
It’s a performance requirement.
If you’re tired, foggy, or dragging, there’s a good chance you’re under-hydrated.
Fix that.
1. Start the Day With Water
Before coffee.
Before food.
Before excuses.
Drink 12–20 oz of water as soon as you wake up.
You’ve been dry all night.
Rehydrate first.
2. Carry Water Everywhere
If water isn’t near you, you won’t drink it.
Keep a bottle:
- On your desk
- In your car
- In your gym bag
Make hydration automatic.
3. Set a Daily Minimum
Have a clear target.
A simple rule:
-
Half your bodyweight (lbs) in ounces per day
(Example: 180 lbs = ~90 oz)
More if you train hard, sweat a lot, or spend time in the heat.
No target = no accountability.
4. Drink on a Schedule, Not Just When Thirsty
Thirst means you’re already behind.
Try this:
- Morning: 25–30%
- Midday: 40–50%
- Afternoon: 20–30%
- Evening: light top-off
Steady intake beats catch-up.
5. Add Electrolytes When Needed
Water alone isn’t always enough.
If you:
- Sweat heavily
- Train hard
- Cramp
- Feel flat despite drinking water
Add electrolytes—without sugar.
Sodium helps water do its job.
6. Use Simple Triggers
Tie hydration to habits you already have:
- Drink every time you check email
- Drink after every bathroom break
- Drink before every meal
Habit stacking removes willpower from the equation.
7. Limit Dehydrators
Some things pull water out faster than you replace it:
- Excess caffeine
- Alcohol
- Sugary drinks
If you have them, counter with extra water.
Better yet—limit them during the Reset.
8. Check Your Output
Simple test:
- Pale yellow = good
- Dark yellow = drink more
Your body gives feedback.
Pay attention.
9. Don’t Miss Two Days in a Row
One low-hydration day happens.
Two in a row becomes a habit.
If you fall short:
- Fix it the next day
- Increase intake earlier
- Get back on plan immediately
Discipline is about fast recovery.
Final Thought
Hydration affects:
- Energy
- Focus
- Training
- Recovery
- Mood
This is low effort.
High return.
Drink water.
Fuel the mission.