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The Best Hydration Tips - Wake Up & Vhug

Jan 10, 2023


The Best Hydration Tips

wake up & chug

Written by: Anatomy Professor Travis Carney

Staying hydrated is essential for maintaining overall health and wellness. While it is possible to get hydration from other sources such as foods with a high water content, the most effective way to stay hydrated is by drinking plenty of fluids. Here are some tips for getting the hydration your body needs:

  1. Drink water: Water is the most effective and readily available source of hydration. It is recommended that adults drink at least 8 cups (64 ounces) of water per day, though individual needs may vary depending on factors such as age, gender, size, and activity level.

  2. Drink other fluids: In addition to water, there are other beverages that can help to keep you hydrated. These include sports drinks, coconut water, and low-fat milk. It is important to choose beverages that are low in sugar and calories.

  3. Eat hydrating foods: In addition to drinking fluids, you can also get hydration from foods with a high water content. These include fruits and vegetables such as watermelon, cucumbers, and grapes.

  4. Drink fluids before, during, and after exercise: It is important to stay hydrated before, during, and after physical activity. Make sure to drink fluids before you start exercising, and continue to drink them at regular intervals during your workout. It is also important to replenish fluids after exercise to help your body recover.

  5. Keep a water bottle with you: It can be easy to forget to drink fluids throughout the day. One way to make sure you are getting enough hydration is by carrying a water bottle with you at all times. This way, you can take sips of water throughout the day to stay hydrated.

  6. Pay attention to your body’s thirst signals: Your body is good at telling you when it needs hydration. Pay attention to thirst signals such as a dry mouth or throat, and make sure to drink fluids when you feel thirsty.

  7. Monitor your urine: The color of your urine can be a good indicator of your hydration levels. If your urine is pale yellow or clear, it is a sign that you are well hydrated. If it is dark yellow or amber, it may be a sign that you need to drink more fluids.

10-reasons Why you should be optimally hydrated:

  1. Staying hydrated is essential for maintaining overall health and wellness.

  2. Adequate hydration helps to regulate body temperature and maintain energy levels.

  3. Drinking enough fluids can improve physical performance and cognitive function.

  4. Proper hydration is necessary for the proper functioning of the kidneys, which help to filter waste and toxins from the body.

  5. Dehydration can lead to fatigue, muscle cramps, and dizziness.

  6. A dehydrated athlete can lose as much as 1-2% of sports performance when dehydrated.

  7. Drinking enough fluids can help to prevent constipation and promote regular bowel movements.

  8. Adequate hydration is necessary for the proper healing and repair of tissues and organs.

  9. Hydration is important for maintaining the health of the skin and preventing dryness and wrinkles.

  10. Drinking enough fluids can help to prevent headaches and migraines.

  11. Proper hydration is essential for overall health and can help to prevent a number of serious health conditions, including kidney stones, urinary tract infections, and even heart attacks.


  • Wake up and chug – follow us on IG for this DAILY challenge to drink 24 ounces right when you wake up! @travxflex & @act7ve

  • Drink a glass or bottle of water 10-minutes before lunch.

  • Drink a glass or bottle after you finish your workout, 24

BE CAUTIOUS as a lot of my clients have issues with going to the bathroom too often, so try to get more than 1/2 the recommended amount before 1pm.

You can drink TOO MUCH water which is called hyponatremia (death by water), so don't drink more than 32-40oz per hour to be safe.

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