ļ»æHey, hey ladies. How are you? You guys, we're on episode 13. What? Come on. All right. So, episode 13 is called are you wet enough? I'm going to dedicate this episode to my podcast coach, Sam Laliberte. So the same way you guys would hire a fitness coach or a nutrition coach, I hired a podcast coach because I'm not a tech person. I know nothing about a podcast. And of course, starting this podcast required a little bit of extra help. So I hired Sam and I just got out earlier today of a podcast mastermind group call it. And we were talking about the importance of naming episodes. And I asked my cohort. I was like, hey, so I'm recording an episode today on hydration. What should I call it? I was going to call it hydration. To me, that made sense. And Sam came up with, are you wet enough? And I was like, Sam that's so like tongue in cheek. I'm like, I don't know if that fits with my branding, but you know what? I loved it. I thought it was really catchy and I'm going to put it out into the universe and see what you all think. So today's episode is about getting enough water. It's about hydration. It's about getting water in you and why and how, and we're going to talk about all of the things. So, this episode is dedicated to my podcast coach Sam Laliberte. Are you wet enough, Sam?
Okay. Ladies let's get started. So this episode, we will be dropping just as I'm coming home from worlds in Las Vegas. I'm going to have so many stories to tell you guys in next week's episode, I'm going to hold off recording episode 14 until I get home so you'll get all of the updates for next episode. I want to start off by saying, water in my opinion is one of the most underutilized weight loss hacks out there. So many clients that come to me for weight loss, or even for competition, dial-ins leaning out. I asked them about their water intake and they don't know or its maybe a leader plus coffee or, you know, plus other things. And every once in a while, we'll get someone who comes to me already drinking three to four liters of water a day. And that's fantastic, but most of you are not. They say that eight cups is the minimum or eight cups should be your minimum. I want to up your standard. I want to up level you to thinking 12 cups should be your minimum. Even 16 would be great. So that's three to four liters of water every damn day. You all let's talk about why. All right. I went to Google for this. I wanted to know all of the things that water contributes to the body. According to Google's, human beings are 60% water. So a lot of our functions are reliant on water. Some of the main functions that I thought pertained to this podcast, where things like your cognitive function, your ability to focus, to concentrate your mental health, and combating fatigue. Do you feel tired? Maybe you're thirsty. Maybe you are not wet enough. Sam, I'm going to keep doing that to improve my mood quality. This goes along with cognitive function, optimizes performance, Synovial fluid. You guys, your joint lubrication is mostly water. So if you're creaky and cracky, you might not be getting enough water. It can prevent headaches. This is one of my first signs of dehydration is I'll get a headache.99% of the time, if I've got a headache starting it's cause I haven't had enough water that day. Improve skin quality. Aids and healthy digestion along with that prevents constipation. And eliminates toxins from your body. Now, there are dozens and dozens of more functions that water is a main contributor for potatoes. I don't know how many that was like 10. Those 10, 12, we're some of the ones that really jumped out at me as important. Now, I also really want to talk to my weight loss ladies out there because water is pivotal for weight loss, not only is water, a natural appetite suppressant, but without water, your body cannot physically metabolize stored fat. What? it can not properly metabolize, stored fat, your body needs hydration in order to use your stored fat as fuel, that's what we call fat adaptation.
So literally if you're dehydrated, you're not metabolizing and utilizing stored fat at a rate you could be if you're properly hydrated. This is why water, in my opinion, it's like the number one thing you should increase when your goal is weight loss. Absolutely, we need to look at nutrition too, but the first step in your weight loss journey should be getting your water intake up, friends. It will help you with your sugar cravings. It will help you with overeating. It will help with everything. I like to give my clients two to three cups of water between every meal and then another cup with the meal of course, you're going to drink water while you're working out too. That's a really nice move in to how does one get all of this water into your body. Right. Lylas, I know you want me to drink three to four liters, but how I have clients that say that all of the time, I don't know how you want me to drink that much water. My husband doesn't know how I drink so much water. I very easily get in four to six liters a day. I love water. I love being hydrated. All right. So let's start off with this fun fact coffee doesn't count. And neither does alcohol. You can put soda, water and your alcohol all you want still doesn't count. All right. Both coffee and alcohol are diarrhetic. So they pull water out of your system rather than hydrating you. Technically some would say water is a diarrhetic as well. More water you drink, the more you pee out, which is good. It takes all the toxins with it. Right? We like that. The more water you drink, the less water weight you hold. What? This is one of the reasons why for my competition athletes, before they're getting on stage, we water load them. The week coming into a show will increase their water a little bit every day so that their body is pushing more and more water out of their system.
Okay, so let's get into how one gets all of that water in. So, I would say, start off with a goal of like two plus liters a day and make sure that your nutrition plan is loaded up with lots of high water veggies. And you can incorporate soups into your diet and even some really nice water loaded, waterlogged fruits, especially in the summer. If your body is metabolizing sugar efficiently, another great way is herbal teas, lemon in water. I really like hot lemon water, especially in the winter. Warms me up. I like it after a meal too. It really helps with digestion. I often will add a pinch of branch chain amino acids to my water. For those of you who don't know what branch chain amino acids are, they're a supplement that you can get at any supplement store. Branch chain aminos are the building blocks of protein powder, but they often have some really nice flavors like pineapple and peach. And you can put a pinch of those into water and sweeten it up just a little bit, just to give it a little flavor. We will be talking about supplements later on in this podcast. But that's one of the ways that I like. I'll just put one scoop in a four liter jug and my water is flavored for the day. I often use veggie greens as well, I have a really nice one. Trying to think of the brand name. The veggie greens I'm using right now, I don't remember but they're ice tea flavored and they're delicious. So I'll put like a half scoop of those in a litter to have water, to help me get my water down. You could even use like a Stevia sweetened water flavoring. What I really suggest with water flavorings or supplements. If you're using them just to make your water taste more palatable, just use a half scoop or a half dose. You don't need super sweet water. It doesn't need to taste like juice, often you need that little tiny bit. In the summer, I love doing cucumbers in my water, so good or a squeeze of lime with some cucumber. Carbonated water also counts. So I recently purchased a soda stream, you guys. Do you guys have a soda stream? They're pretty incredible little devices. I love mine. My husband loves it. We use it every day.
Now, another hack for getting your water in, is I'm gonna suggest that you up level your water bottle. Don't use a 500 mil water bottle that you have to fill up six to eight times a day in order to get your water intake. Do you guys do this because you're going to finish it off in like a half hour, and then it's going to sit there on your desk or in your bag for the rest of the day. And you're going to forget to fill it. So, what I'm going to suggest is that you go get a big ass water bottle. My favorite right now is hydroJug. You guys, I'm a hydrogen ambassador. I'm going to put my link for hydroJug in the show notes, you can jump over, you can check it out. They have a Lady Sculpt lavender, hydroJug. That is incredible. They also have great accessories for carrying around your big ass jug. The hydroJags are 2.2 liters, which is a great starting point. I often feel myself waking up in the morning. I'll put a squeeze of lemon in there. Usually a pinch of salt. We'll get into why later in the podcast. And I make sure that I get that minimum every day, plus the water that's in my protein shakes. Plus the water that I drink while I'm training. All of that plus my 2.2 liter hydrotech. All right,
Let's talk about water timing. I hear you. You don't want to be up all night, peeing. I get it. This is a very common problem for people when they start drinking lots of water. So, what I'm going to suggest is that you consume three quarters of your water intake goal by two o'clock in the afternoon. I usually try and get my entire HydroJug down by two o'clock in the afternoon. And then anything I have after that is just a bonus. Although I am used to getting up at least twice per night to pee. But that's just because I enjoy consuming so much water and I get thirsty overnight. Totally normal.
Now, for those of you out there who are massage therapists, hairdressers, waitresses and you can't get to the bathroom every 20 minutes to pee. I feel you. There is a strategic way to do this. You drink water when you are not working or add electrolytes to your water. So a pinch of Himalayan sea salt, a pinch of a hydration supplement, something that has some potassium, some sodium, some magnesium, anything like that will help your body hold the water and utilize it a little bit longer. So it's not just flushing through you.
All right. Let's talk about water and your weight. So, I see this a lot with clients who want to hit a certain weight on the scale by the end of the week, they will do this by not drinking enough water, the day or two before their goal weigh in. So of course, their weight comes down, but it's not real weight coming off. It's just, waterweight have you guys done this where you start a new nutrition plan. And maybe it's lower in carbohydrates or lower in sodium. And all of a sudden you lose five pounds, incidentally. Once you get consistent at drinking your three to four liters of water a day, your body will start flushing that water out of you. Usually it takes five to seven days, sometimes less, sometimes more but give your body a chance to get used to that new water intake. And your weight should stabilize out. Now just a fun fact for you to know one liter of water weighs 2.2 pounds, according to the Googles. So, if you weigh yourself in the morning. And you have peed and you didn't drink a lot of water overnight. And then the next day you weigh yourself in the morning before you pee and you happen to get up in the middle of the night and drink a couple cups of water of course you might weigh more on the second morning. Right. This is just your water weight fluctuating. A lot of my clients get a little bit spazzy about their weight fluctuating, but you guys, your body weight is 60% water. And your water levels fluctuate, so it's totally normal. For your weight to fluctuate. Unless you are really consistent with exactly how much water you're getting in. And when, of course your weight is going to fluctuate. If you're really consistent with your sodium intake and your carbohydrate intake, you may see a really nice, steady, consistent weight as well, but most people aren't. So if your sodium carbohydrate and water intake isn't consistent, don't expect your weight to be either. It's okay. It's not a bad thing. If you're getting the nutrition and you should be, if you're getting the water in, you should be. And you're working out consistently that weight's going to do what it needs to do, but the weigh-ins that you have on a day to day basis are going to fluctuate a little bit because your water levels are fluctuating a little bit. It's totally normal.
All right. What I like to tell my weight loss clients is look at your weight on a week to week basis, rather than on a day to day. I like my clients to weigh in every day. I want them to create a relationship with a scale that is not emotionally reactive. The scale is literally just a data analysis tool. So you get on that scale, you write your weight down in your app or wherever you're recording. And then you look at your weight from like a Monday to a Monday to a Monday or a Thursday to a Thursday to a Thursday, find the day where your way in is as consistent as possible. I work with my clients on finding this for them, once they've recorded about a month of weigh-ins, we look for patterns. And then start making your goals based on those week to week weigh-ins.
All right. So. I have a contest for you all. We haven't done this on this podcast before. I'm going to give away a Lady Sculpt Lavender HydroJug. All right. What you need to do in order to be entered into this contest, is you need to go over to apple podcasts and you need to rate and review this podcast. Now, what I want you to do is, I want you to take a picture of your review before you submit it. And I want you to email it to me along with your favorite way to get your water intake in. All right. Those emails will all get put into a magical hat. And we will draw a winner out next week for December 1st. Okay. So all your submissions need to be in by November 30th, at midnight. Kapeesh. All right. So one more time contest. How to get in for free Lady Sculpt Lavender HydroJug? You need to go to the Apple podcast, you need to rate and review this podcast. Take a photo before you submit. Email it to me at [email protected]. I'll put all of this in the show notes. You guys. I want you to include in your email, your favorite way to get your water intake in every day. I want some new tips. I'm looking for some water hacks for you all. And you're going to send that to me before November 30th. And we will draw on December 1st. All right. Yeah. That is what I have for you today. Are you wet enough? Get some water in you. One of the best things you can do for your body. We will see you guys next week. Bye for now.