How to Drink More Water Every Day With These 7 Hacks (even if you hate water)!

How to Drink More Water With These 8 Hacks Every Day.

Waaaay back when I was in high school and college, how to drink more water wasn’t on the forefront of health news. And they certainly hadn’t started bashing added sugars, nor begun scolding us for drinking sodas. So back in those days, my beverages consisted of mainly straight juice, sweet tea (I am from the South), and sodas. All full of sugar. Like, LOADED with sugar!

I couldn’t understand why certain weird and undesirable things were going on as a teenager and young adult in my body. Things like terrible skin, horrible mood swings, and what I now know was the beginning of my panic attacks.

Being dehydrated, or even almost dehydrated can cause some really crummy things to go on in your body. And as a busy Mama, these crummy things are just some of the little things that stress us out, and put us on edge when we’re already being pushed to our limits in day to day life. Being hydrated by learning to drink more water is part of self-care because it’s crucial to health and processes going on in our bodies. This includes having enough energy every day. I constantly promote finding the magic ✨ place where healthy + efficient merge, and drinking more water 💦 every day absolutely holds a place high on the list of things that tick off both boxes.

how to drink more water when you don't like water or aren't thirsty

 The Importance of Staying Hydrated

Being properly hydrated every day is so, so important! It helps you think better, it gives you energy, and it keeps your systems running properly.

Think about how well a dish sponge would work with only a tiny bit of water in it. It would be extremely hard to get a dish properly cleaned with a ton of goop and not enough water, right? That’s what happens in your body.

But also, your kidneys are trying to balance the minerals in your body (which affects your circulatory system!) They get bogged down when there’s not enough fluid in your body. So don’t underestimate the importance of staying hydrated properly!

What happens when you drink more water?

>Improves your skin, hair, and nails

>Relieves headaches

>Reduces muscle cramps

>Helps to flush out your body

>Improves weight loss efforts

>Gives you more energy

>Helps wounds heal faster

>Improves concentration levels and mood

ALL of those things make it uber worth it to me to drink more water!! How about you?!

How much water should you drink in a day?

The amount of water needed in a single day has had lots of debate over the past few years. But here’s the reason why: Every person’s body composition is different, every person’s health situation is different, and every person’s activity level is different. Plus every person lives in a different climate. There are so many variables that it really depends on several different things. But here’s where to start:

Calculate your body weight, then divide by 2. That’s how many liters you should start with each day. Or-

The Mayo Clinic suggests starting with 11.5 cups/day for women and 15.5 cups per day for men.

However—if you live in a very dry climate, if it’s summer, if you’re sick, if you’re taking meds that make you dehydrated, if you drink lots of coffee, AND if you’re very active—you should drink more than that!

I challenge you to start out with the basic formula, then
add as needed. See how you feel every few days and add more if you feel like it.

How can you drink more water when you don’t like it or when you’re not thirsty?

1. Drink It Before Every Meal

The first tip for drinking more
water on a regular basis is simple – just have a full glass before each meal
and snack you consume
, including before your morning cup of coffee. This is
one of those simple reminders that allows you to drink more of the good stuff,
without really having to think too much about it. Train your mind to know that
if you are going to put anything into your body, whether it is your breakfast
or a late-night treat, you have to drink 8 ounces of water first.

This provides multiple benefits. First, it reminds you to drink another glass. It’ll also
going to help your food digest a little better. Plus, it
prevents you from overeating since it helps to fill you up a little. It’s not
uncommon to think you’re hungry, when you’re actually thirsty. (Especially if
you’ve eaten a super salty meal earlier in the day!) If you’re not hungry after
a full glass, wait a bit before eating.

You should also try to drink a glass
of water before or after every other beverage you drink. Force yourself to
drink the same amount of it as the other beverage you’ve consumed.

2. Infuse or Flavor It

A common problem people have with
drinking water isn’t that they don’t remember to drink it, but they’re just not
interested in it.
This is totally true for me, and
was a big issue when I was pregnant. I finally found one brand that I sort of
craved. (Yeah, that had to do with hormones, those darn things!) The good news
is, you have some other options. You don’t necessarily have to drink just plain
filtered or tap water all day, every day. There are many ways to add flavor and
make it more interesting, without piling on the sugar and calories.

The Simple Method

If you are short on time and just
want a super quick way to add flavor, go with lemon water. All you need
to do is add a few lemon wedges, squeezing in the juice first, then putting the
wedges in it. Lemons have a lot of tart juice, so this will flavor your water
quickly and easily. You can also try a mixture of lemon and lime, or use other
juicy fruits like grapefruit. (Just one tip is to not let it sit for a long
time, even in the fridge. The rinds have a tendency to leech out super bitter/sour
taste if left too long. Trust me. It’s mouth-puckering.)

Fruit or Vegetable Infused

This is one of my absolute
favorites! And when I make this ahead of time and store it in a beautiful
pitcher in the fridge, I find that I crave it all day! When you can spend more
time on it, you can use other fruits, vegetables, and even herbs to flavor
your water
. This is called infused water, since it’s a longer infusing
process. You aren’t just flavoring it with these ingredients, but adding more
nutrients from the produce and herbs.

To make infused water, you should
have a glass pitcher and access to filtered water preferably. Prepare your
fruits, veggies, and herbs depending on what they are. Berries should be sliced
so you can access the juice inside, fruits with hard skin should be peeled
first. Veggies should also be peeled and chopped. Muddle your herbs to release
the oils and flavors.

Add the ingredients to the bottom of
the pitcher, cover with ice, then add your water. Let it sit in the
refrigerator for as long as you can before drinking it, which really allows
those flavors and nutrients to come through. And oh goodness, are they
delicious!

3. Choose a Cup You Love to Use

Do you want to encourage yourself to
hydrate more? It’s all in the cup! Seriously, I’m so guilty of this, and it
drives my husband nuts! If you use boring water bottles you don’t like, then
you probably won’t drink as much as you should.
A good way to have fun with
it and remember to bring the bottle everywhere with you is to choose a bottle
or cup that works best for you.

This might mean the overall look and
color of it, or the ease of holding onto it while walking. There are so many
small details that determine if it’s a good fit or not. For example, if you
drive a lot, you want it to fit perfectly in your cup holder. On the other
hand, if you bike for exercise, you may want it to have a tight lid, but one
that is easy to pop off when drinking while riding.

Try out a few different cups until
you feel like you have found the one that is perfect for you.

4. Limit Other Drinks You Consume

Another little trick for drinking
more water is to reduce all of the other drinks you consume. This
doesn’t mean drinking water 100 percent of the time. But, it does help to
reduce the ‘bad’ beverages, so that when you are thirsty, you go for water
instead. This eventually increases your water intake simply because you’re
going for water when you feel thirsty, and not other beverages.

5. Track Your Water Intake

This isn’t something you need to do
every day for the rest of your life, but for now, it might be hard to determine
how much water to drink, and if you’ve even reached your goal for the day. Start
by figuring out a good way to track your water. This can be an app on your
phone, a notepad, a planner you keep in your purse, or a program on your
computer. {Or just download the one below!}

Start by tracking your water for a
few days before trying to increase how much you drink. This lets you know how
much you’re currently drinking on an average day. If it’s less than 8-10
glasses of water (8 ounces each) a day, you need to start increasing it. Once
you are tracking daily, it helps you know how and when to drink a little more
throughout the day.

6. Enjoy Fruits & Veggies with High Water Content

If you find that you simply can’t
drink enough water, then eat your water instead! You should still try to
drink as much as you can, but this is good for the days when you’re a little
below your water intake goal. There are fruits and veggies that have a high
water content, therefore helping to hydrate you.
(Read: This does NOT mean
drinking these as a juice–this means eating the fruit or veggie, thereby
getting the fiber to offset the sugars you’ll be ingesting.) These include:

Cucumbers
Grapefruit
Apples
Pineapple
Lettuce
Celery
Radishes
Watermelon

7. Try These Reminders

If you enjoy water, but you often
forget to drink more of it, these little reminders can be helpful for you.

  1. Drink water before every meal, snack, and other
    beverage
  2. Have a glass first thing when you wake up
  3. Hydrate before or after your workouts
  4. Drink a glass of water after every trip to the bathroom
  5. Have a glass or bottle every time you enter your office
    or your home

As long as you keep these reminders
in the back of your mind, and follow the other tips mentioned, you should be on
your way to dramatically increasing your water intake and reaping the awesome
benefits from it! I promise your body will thank you!!

What tricks do you use to get more hydrated? Let me know in the comments!

Know someone that could use help with increasing their hydration? Please SHARE this post!

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10 Epic Reasons to do HIIT Workouts for Women

10 Reasons Why HIIT Workouts for Women are the Time Saving Answer for Busy Moms That Don’t Have Time to Work Out

HIIT workouts for women are one of those Godsends that happened when I thought getting fit with small kids totally impossible. As busy moms like us tend to have more and more responsibility loaded onto our shoulders, fitness tends to get moved to the back burner. I know it is for me. Even though I know I’ll feel awesome when I do strength training, walk a few miles, or do my secret weapon workouts: HIIT workouts.

hiit workouts for women

But honestly–the amount of time needed for a single hiit workout at home or at the gym inevitably will get clouded with questions about what else I could be spending that time doing. Is it that way for you, too?

I’ll preach this till the day I die to other moms, but in all heart-to-heart honesty💕: Your home and family cannot run well if YOU aren’t running well. Movement and fitness has GOT to be a mandatory part of your self care! It’s just as important as incorporating relaxation into your days, as well as being KEY to reducing stress and anxiety, not to mention a huge catalyst in getting better sleep.

Which is why I’m so incredibly thankful I discovered HIIT workouts. HIIT stands for High Intensity Interval Training. And if the term ‘high intensity’ scares you right off the bat–STOP! Please don’t let it! It’s actually a very effective (and super efficient) way to work out, and HIIT workouts for beginners are aplenty online (but really aren’t difficult to make on your own.)

My philosophy is to find the magic middle where we merge healthy + efficient to make healthy habits doable on the daily. And HIIT is a perfect example of that magic happening! ✨

The way that HIIT workouts work–simplified–is that you have a set number of exercises, and you go all out for about 20 seconds, then rest for 10 seconds, then move onto the next exercise all out for 20 seconds, and so on, until you finish all exercises. (BTW, a similar type of workout called Tabata is as effective since it uses the same high intensity interval method.) So basically you can work in cardio and strength at the same time.

When I have a serious lack of time I do the simplest exercise routine of HIIT exercises that I have. It’s printed out, and it’s 4 really simple exercises that get a workout in so that I can de-stress and rest easy.

The exercises consist of:

20 seconds-jumping jacks

10 seconds-REST

20 seconds-mountain climbers

10 seconds-REST

20 seconds-high knees

10 seconds-REST

20 seconds-burpees

Easy, right??!

So, I have asthma and long-winded cardio has never been a good option for me. Especially during my most allergenic periods, since my asthma is triggered by allergies.

Which is why I’m such a big supporter of easy HIIT workouts, and why HIIT for beginners can be so simple and hopefully prove the benefits in only that short amount of work. The shortest one can take ONLY 8 MINUTES!! (And if I’m sick or it’s that time of month, I may get away with only one cycle for only 4 minutes.) Honest to goodness, if you can’t fit an 8-minute workout it, we got problems. Cause the best HIIT workout is the one you actually do.

So here are the benefits of doing these quick HIIT workouts for women:

1-HIIT workouts are excellent for heart health

First of all, this includes lowering blood pressure. See, when you do things that make your heart rate elevated, the blood flow initiates the cells lining your blood vessels to release a compound that dilates the blood vessels. This is like your body’s own natural medicine working for it! Pretty cool, huh? When those blood vessels are more dilated, your blood pressure goes down. That’s why any good doc’s first recommendation for lowering blood pressure should be exercise! (IMO)

2-HIIT workouts allow you to choose your own workouts

Honestly, you can choose any exercise you want for each component. If you’re focusing on cardio, do something bouncy like burpees or jumping jacks. Want to focus on strength for legs and butt? Do walking lunges. Need more core work? Do planks. The possibilities are endless. Also, all you have to do to get ideas is go onto Pinterest and type in ‘HIIT workouts core’ or whatever you’re looking for specifically, even ‘HIIT for beginners’. A million people have already made this easy for you. 😉

3-HIIT workouts allow you to choose your own time allotment

Even the most Type-A’s of us sometimes let our fitness goals fall to the wayside when we’ve got super limited time. When that happens, do 3 rounds with 4 exercises. 8 minutes–bam! Got a bit more time? Add in another exercise, or opt for doing 4 rounds. The options for time restraints are limitless. Which–again–is why I absolutely love HIIT workouts for women.

4-HIIT workouts can be done with or without any kind of equipment, so essentially you can do your HIIT workout at home

Yep–isometrics are totally fine with every exercise you do in your HIIT workout. But if you wanna add in something like a kettlebell (which is what I do when I’m working on legs and butt), you can absolutely do that, too!

And–get this–there are HIIT treadmill workouts, too! So if you’d rather do this on a treadmill, tread-climber, whatever–it’s totally doable. And this is sometimes the ONLY option if you have a joint injury or condition where burpees and the like aren’t possible. (Or, ya know, just had a baby.)

5-HIIT workouts can be done literally anywhere!

Going on vacay? Or a work trip? HIIT workouts can be done right in your hotel room. And if you’re doing one of the treadmill workouts, nearly every hotel chain has a fitness room. Take advantage of it!

6-HIIT Workouts burn calories and fat in a short period of time (this one is my absolute fave!)

Studies have shown HIIT to burn the same amount of calories in just a 15-minute session than would happen in an hour session of jogging on the treadmill! That’s pretty incredible! And a giant bonus for us moms that have limited time!

7-HIIT Workouts boost your metabolism

HIIT keeps that metabolism going way after you’ve quit working out. Yeah, you heard that right! The research also says it can keep burning calories 1 1/2 hours up to 24 hours after your workout. As a result, that’s gonna help you burn calories, so if you’re trying to lose some fat, this is an excellent type of workout to consider.

8-HIIT Workouts help build endurance

What this means is that if you ever do any other types of exercises, even, say, riding a bike, that doing HIIT workouts will help you be able to ride for longer on that bike. As a result, the increase in endurance on your system will translate to other physical demands you have.

9-HIIT Workouts allow you to be creative and sort of ‘multi-task your fitness’.

Need to get in some play/exercise time with your dog? Go in the back yard with a dog toy and do sprints around while he chases you to get the toy. Rest for about 10 seconds, then do the same again. My lab particularly loves to chase her soccer ball, and WANTS me to kick it around and chase her when she has it.

Wanna spend more time with your kids while they get energy out? Chase them on their bikes for 20-second sprints. Kick a ball back and forth with them. Also, the younger they are, the worse their aim–you’ll have to chase it down every time! Jump on the trampoline with them. Play freeze-tag!

These examples, and any you come up with, should be based on spurts of all out work balanced with small periods of rest.

10-HIIT Workouts Reverse Signs of Aging

Whuuuuuuttt??!! YES!! HIIT workouts for women have been shown to reverse signs of aging better than any other type of workout! This is also especially important when you cross the age-40 threshold, and having that cellular performance already in place when you do turn 40 is even better. Seriously, busy Mama, that expensive wrinkle cream can only do so much. 😉

Grab the FREE Weekly Fitness Planner and quit stressing about your workouts!

CLICK HERE TO GRAB IT!

Ready to try out a HIIT workout? Maybe you already do an awesome one? Let me know in the comments!

Know someone that could use help with a super time efficient and effective workout option like HIIT? Please SHARE this post!

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How Lifting Weights for Women Improves Every Health Issue You Care About

Lifting Weights for Women: the 7 MEGA Benefits You Didn’t Know

Somewhere along the line, Mamas have gotten so completely exhausted that we sometimes don’t believe we can even take the time to stay fit, or even get fit. Walking, home workout videos, and aerobic classes seem to take too much time. And forget about strength training! Nobody has time to do circuits in the gym while there are a million and one things to get done at home, and all those munchkins to haul around all afternoon, right?

But the thing is, lifting weights for women, or strength training, has some really huge benefits! And while you may think strength training should be at the bottom of your priorities when it comes to fitness–or even stress relief–I totally disagree.

Grab the FREE Weekly Fitness Planner and quit stressing about your workouts!

CLICK HERE TO GRAB IT!

My whole philosophy is to find the magic middle ✨ between healthy and efficient to make sure healthy habits are doable on the daily. And working in strength training, whether via lifting weights for women, or isometrics in a HIIT workout can be that happy median.

It’s super easy to fit in a HIIT routine, and-although it’s a little more difficult to track with a fitness tracker like a Fitbit, there are a ton of apps you can log for HIIT routines. MyFitnessPal can also log your strength training.

lifting weights for women

But aside from that, here are the super compelling arguments for lifting weights for women:

1. Lifting Weights for Women and Anti-Aging

Did that get your attention?? Yep, strength training has been shown to slow the aging process! (HIIT technically performed better in the study, it showed a larger increase at the cellular level.) Read here about a 97-year old man that weight trains. Unbelievable and SO motivational!

2. Strength Training and Better Sleep

As soon as you give birth to your first born, you know the need for sleep like no other human on the planet. And unfortunately it doesn’t get a whole lot easier for a while. Especially when more babies are added, in addition to the normal stresses of modern life. I know SO many women that have so much on their plate that they literally can’t turn their brains off at night to sleep.

3. Strength Training and More Energy

I know this sounds sort of counter intuitive, but it’s real. Somehow, when we’re feeling fatigued, our cells are sort of in a drowsy state. But when you start to move, everything wakes up and things start percolating. And that doesn’t end when you quit working out. It helps you have more energy all day. Not to mention that you’re getting better sleep from strength training already, so it’s sort of a double whammy of awesomeness for your health.

4. Strength Training Burn More Calories

Even though per minute, cardio burns more calories–and it’s only like 2 calories–strength training still trumps it for kcal burn. The reason is that strength training induces calorie burn way after your workout as well. Plus, if you’re actually putting the correct amount of effort into it, you’re still getting some cardio while you strength train.

5. Strength Training and Stress Reduction

Stress reduction is such a HUGE part of self-care for busy Mamas. We have so much responsibility piled onto us all the time that we really have to stop and pay attention to reducing the anxieties and stress that are nearly unavoidable. Strength training also helps reduce anxiety and stress as well. Part of this also may have to do with the sleep connection, but regardless–it’s another major benefit!

6. Strength Training for Increasing Bone Muscle Density

Unless you live under a rock, you’ve read about the reduction of bone muscle density in women–especially past menopause. (Settle down–I’m not saying you’re in or even close to menopause, I’m just saying this is important in the same way your retirement account is important!) Strength training actually increases bone density because of the resistance against your muscles and bones. This is a really big deal as hormones (many of which directly affect bone density) start going haywire. Mine started in my early 30’s, I just didn’t know that’s what the problem was until later.

7. Strength Training Boosts Confidence

I don’t know about you, but I have lots of times when I feel less than…anything really. Why I love strength training is that it makes me feel strong, and the changes in my body make me more confident. Seriously. I feel better, I think I look better, and those combined make me more confident. Also I can wrestle with my husband and I’m convinced I almost win sometimes. 😉

Grab the FREE Weekly Fitness Planner and quit stressing about your workouts!

CLICK HERE TO GRAB IT!

How about you? Do you already strength train? Thinking of starting?

Let me know in the comments below!

Know someone that’s thinking of starting strength training? Please SHARE this post!

lifting weights for women