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Stay Hydrated Mama!

Okay so my next tip for you to add to your day on top of eating breakfast soon after waking up, is to drink water ALL DAY LONG.

Did you know that if you are thirsty that you are already dehydrated?!?! Water makes up 6–70% of our body weight and has many roles. It participates in reactions within the body, transports nutrients to the cells and waste away from the cells, lubricates and cushions our joints, helps maintain our body temperature, protects our spine, and so much more! Maintaining water balance is governed by the brain and kidneys. We can take in water through actual water, as well as other beverages and some foods. It is recommended that women consume 2.5-3 litres of fluid per day and men 3.5-4 litres per day. This will generally meet about 80% of our water needs and the rest can come from food and metabolic processes. Having said that, there are many factors that may increase our water needs. For example, exercise, spending time in forced air environments or hot climates, pregnancy/lactation, etc.

So do you drink enough water? Here are some things to watch for that may be signs you need to drink a bit more: thirst, fatigue, irritability, hunger (when you just ate), dry lips or skin, headache.

If you think that you might be on the side of dehydration and not meeting your water needs, here are a few tips to help remedy this:

  1. Drink a cup of water as soon as you get up in the morning.
  2. Fill a container in the fridge at the start of each day with 2-3 litres of water.
  3. If you do not like the taste of plain water, try adding fresh or frozen fruit to a jug of water in your fridge or to your personal water container. Some of my favourite combos are strawberries and raspberries, pineapple and cucumber, or lemon and lime.
  4. Another alternative to water is hot or chilled herbal tea. Herbal tea is caffeine free so it does not have a diuretic effect and can be consumed as an equivalent to water.
  5. Find a cup or reusable bottle (or a few) that you really like and would be willing to carry with you wherever you go throughout the house, as well as out of the house. Never leave the house without water.
  6. Set a timer on your phone for every 30 minutes to remind you to drink some of the water in case you have been busy and forgotten.
  7. For every cup (8 oz.) of caffeinated coffee or tea that you consumer, consume an extra 1/2 cup of water.
  8. For every hour of housework or exercise that you do, consume an extra cup of water.
  9. For breastfeeding mama…every time you nurse your baby, consume and extra cup of water.
  10. Drink one more cup of water before you go to bed.


Okay, so for the next few days, continue to have breakfast within an hour of waking up and hydrate yourself well. If you have been struggling with cravings or low energy, both of these tips should be helping to alleviate these issues.

Until next time….stay healthy!!!



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