H20 + Hydration: Tips for water intake


New Year, New You?

It’s time for packed gyms, resolutions, and emphasis on being healthier and fit in 2018. Part of fueling your body is making sure you are hydrated.  Not sure how much water your body needs per day?  Each body will vary depending on health factors and individual specific needs but overall here are good guidelines from The National Academies of Sciences, Engineering, and Medicine.

  • About 15.5 cups (3.7 liters) of fluids for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

Other factors that the Mayo Clinic highlights as being key factors for needing additional water intake:

  • Pregnancy/Breastfeeding: 10 cups for pregnant women and 13 cups for breastfeeding women.  
  • Exercise
  • Heat/Humidity
  • Health Conditions

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Before you head to the gym with limited  water intake, think again! Fuel your body with the water you need! Here are 4 simple ways to track water that will get you and your body ready to go!!

#1  Are you a planner nerdlike me?  I draw 8 water drops in my planner each morning and color them in after I drink each class. I always have my planner open so I can glimpse down and keep an eye out for how I am doing throughout the day.


#2 Drink a glass of water before and after each meal.  It becomes habit.  If you are a nervous or busy eater, you might find that you are actually not hungry at all, just dehydrated.  

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#3 Waterlogged app – free app for tracking water. It is easy to use and custom for each person based on your water bottle.  Provides reminders to drink up and encouragement throughout the day!


#4  Water bottle tracker – There is nothing better than a cute water bottle to track your water.  The Monogramming Teacher makes some amazing products and one of these is a tracker bottle!!

What are your tips and tricks for adequate water intake each day? Are you a water lover or struggle with daily intake?  

Need a new water bottle to start you off feeling refreshed and ready to crush your goals? Enter to win the Monogrammed Teachers water bottle in our Instagram Contest.  Head on over to to enter! Good Luck!

Happy New Year friends! Here’s to a happy and healthy 2018!




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