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How much water should I drink when I workout?

Tips on Water consumption!

Sedentary Women should consume at least 9 cups of water. Those participating in a fat-loss program should drink an additional 8 oz of water per 25 lbs they carry above their ideal weight. If you're working out you should consume 14-22 oz before you perform one of my workout sessions. I encourage my clients to consume 6-12oz for every 15-20min of exercise. Water should also be increased if an individual is exercising briskly or residing in a hot climate.

Thirst alone is a poor indicator of how much water is needed. So that’s why we have journals to keep us at a peak level of performance. Even fluid loss of 2% will adversely affect circulatory functions and decrease performance levels. The goal is to replace sweat and urine losses.

Effects of dehydration

  • Decreased Blood pressure

  • Increased Heart Rate

  • Sodium retention

  • Water Retention

  • Decreased blood flow to the skin

  • Decreased blood volume

Use any type of water bottle, I'm sharing my favorite gallon water bottle water.

1 Gallon Water bottle:

This works great when I'm at home all day and don't want to keep filling up. You can also grab a 32oz water bottle and fill it up 3x a day. Whatever water bottle you choose, be sure and log your water daily!

Without adequate water flushing toxins and food out of our system we hold onto weight. Water is like a fiber and being dehydrated can give us brain fog, make us feel tired, make our blood pressure rise, and a host of other things. Almost all Americans are dehydrated. That’s a crazy statistic. Don’t let it be you! Drink up!!

Your Liver, your blood, and your kidneys can hold onto stuff that you need to flush out with water. It’s a simple life change that can literally change your insides. I can’t stress this enough.

If you are running or working out you will need to up your water intake, this is just the baseline for your daily needs.

When my girls were 6 months old I started introducing water in a sippy cup they could hold onto and I offered it at every meal. Now it's their number one drink, and even though they love Coke or Juice as a treat, they always ask for water and they both have a favorite Tervis or Disney Themed water bottles and we fill it up all during the day. My girls know if they are sick or have been playing outside they have to take water breaks often. I believe starting them young on the water starts an early love of water and a healthy lifestyle.

Just a few reasons to start drinking more water!

Benefits of water:

*Increased energy

*Relieves fatigue

*Improves mood

*Treats headaches and migraines

*Increased metabolism

*Helps build and repair muscle

*Great for the skin and keeps you looking young

*Flushes toxins

*Boost your immune system

*Great for your joints, aches, and pains

*Maintains pH balance in the body

*Promotes regularity and helps digestion

Need more motivation? I'll share my free water and walking challenge PDFs in my FB group! Use hashtag #tinawaterchallenge so I can see your results on Instagram/Facebook!! I've also started a FB group for our challenge-

Leave us a Comment below if you are participating in our weekly water challenge can't wait to hear and see your results!!

Join Bikini Shred today. Check it out here:

Now drink up and show me your water selfies!!

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