8d • Coaching Tips
💧 How to WIN with Hydration (without thinking about it all day)
Hydration sounds simple… but it’s one of the easiest habits to “forget” until 7pm.And then you’re trying to chug a gallon, waking up all night, and hating life 😅
So here’s the goal: make hydration automatic.
✅ Why hydration matters (quick)
Hydration impacts:
- energy + focus
- cravings (thirst often feels like hunger)
- workout performance + recovery
- headaches + afternoon crashes
- digestion
When water is low, everything feels harder.
🔥 8 Strategies to hit 64 oz consistently
1) Start with a “First Water” rule
Before coffee, before phone scrolling:Drink 16 oz as soon as your feet hit the floor.You’re already 25% of the way there.
2) Use the same bottle every day
Pick one bottle and learn the math:
- 32 oz bottle = 2 fills
- 24 oz bottle = 3 fills
- 16 oz bottle = 4 fills
No math = less resistance.
3) Time-block your water (3 checkpoints)
Don’t sip “whenever.” Use checkpoints:
- By noon: 24–32 oz
- By 4pm: 48 oz
- By dinner: 64 oz
4) Pair water with an existing habit (habit stacking)
Water always follows something you already do:
- after bathroom
- after meals
- after school drop-off
- after every check-inSimple trigger = consistent habit.
5) Make it visible
If you can’t see it, you won’t drink it.Put it where your hands already go:desk, cup holder, kitchen counter.
6) Use “micro-chugs”
Every time you pick up your bottle:5–10 big swallows.Tiny bursts beat “I’ll drink later.”
7) Flavor it if you need to
If plain water is the barrier, don’t be stubborn:lemon, electrolytes, flavored packets, sparkling water.The goal is consistency.
8) Cut off water earlier if nights are a problem
If bathroom trips wreck your sleep:Front-load earlier (morning/afternoon) and taper after dinner.
🎯 Hydration Challenge:
My bottle size: ____ oz
My goal: ____ fills
My “First Water” rule: ____ (ex: 16 oz before coffee)
My 3 checkpoints: By noon / By 4pm / By dinner
Hydration isn’t about willpower. It’s about a system.
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💧 How to WIN with Hydration (without thinking about it all day)
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