Hey everyone!

It’s that time again – time to update our nutrition goals for the month. I hope you’ve been doing well with your food tracking and hitting your protein goals. If you are doing those both consistently, I bet you are already starting to see a difference. In my opinion, making sure your overall calories and your protein macros are in line are going to set firm foundations for your nutrition going forward.

Which leads me to this month’s goal: Hydration

So many of us walk around perpetually dehydrated without even knowing it! That’s because we’ve heard over and over again that we need to drink 64oz of water a day. That’s actually much under the recommended value for most of us – you’d only want to drink that little if you were sitting on the couch all day doing absolutely nothing.

In fact, the average woman should drink about 96oz a day, while the average man should drink about 120oz. Or just calculate your body weight in pounds by .7, and that’s how much water you should be drinking in a day.

So why should we be increasing our water intake? Well, dehydration can cause everything from headaches, to a lack of mental focus, to dry skin, fatigue, irritability, and it can back up our digestive system as well. It also helps to effectively flush excess fat out of our system as we change our body composition.

So for this month, I want you to focus on your water intake and eliminate other sugary drinks such as soda, juice, sweetened teas, and over the top coffee drinks. Instead, focus on carrying your water bottle with you wherever you go, and you’ll be rewarded with more energy for workouts, clearer skin, a focused mind, and a better attitude.