My Top Hydration Tips!
Did you know...75% of Americans are chronically dehydrated! 💦
💧Dehydration = Fatigue. Midday energy drops aren’t just about blood sugar or under sleeping- they’re about water too. Drinking throughout the day (at meals too!) can help you stave off an afternoon energy drop.
💧Thirst = Sign of Dehydration. If you’re always waiting to drink until you’re thirsty you’re setting yourself up to be dehydrated. Try putting a glass in your bathroom and drinking as part of your ‘get ready’ routine. Adding fruit and getting a reusable water bottle can also kickstart healthier hydration habits.
💧Dehydration = Less Concentration. Even mild dehydration can negatively impact your cognitive function! Foggy memory, slower reflexes & lower threshold for irritability can all be caused by dehydration. Anxiety levels can also increase when you start to become dehydrated- so finding ways to drink more throughout the day is important for your physical and mental health!
💧Hydration = Daily Priority. Just because you drank 70-100 oz yesterday doesn’t mean you shouldn’t drink up today. The human body needs to be fueled consistently with water- that’s why humans will die within a day or two without it (we can survive much longer without food). Consistent hydration is key and your daily goal depends on your body weight & activity level.
Read on for my top tips to avoid dehydration!
26 weeks pregnant update
(See my first pregnancy post here)
I am almost in my third trimester- where has time gone?
My goal is to update weekly from here on out, I want to document this special time and I hope that my reflections are helpful to you as well!
The past few weeks have been a whirlwind of emotion and change. I am so excited to tell you that I'm pregnant and due this fall!
As a health coach I've worked with many pregnant and postpartum clients. Through this process I have been incredibly impressed with the strengths of the female body and how resilient each mom is as she transitions into her new role. I am also very passionate about helping women achieve a balanced self-image and I know that this is even more important after you have a baby.
During my own pregnancy I want to share my experiences because I think they will help others prepare and reflect on what they are going through. I have definitely gone through some unexpected situations thus far and I hope they will help others feel at ease about their own journeys!
From being a body builder and fitness model to easing back into "real life" I am committed to staying positive during this miraculous process. So...without further ado- here we go! (To read more about my history with competing, weight loss & binge eating- go here)
I'll do my best to update weekly- if you have any questions feel free to email me here.
Weeks Along: 14 weeks pregnant as of May 23, 2019
Total Weight Gain: I'm not weighing myself! I didn't know my weight before I got pregnant and and working with a midwife who is on board with my approach. Weight gain can be stressful for those who've had eating disorders and body image issues in the past. My goal is to feel great, take care of myself and baby and stress as little as possible.
Mood: I have been feeling slightly better the last two weeks. Weeks 6-12 were rough to be honest. My morning sickness has been all day and it feels like I'm carsick 24/7. Early on I rested a lot and took regular naps in the afternoon to keep my energy up. I also made sure to eat crackers when I first woke-up and that seemed to help. Other nausea helpers have been: ginger tea, acupressure sea-bands, acupuncture and B6 hard candies called Preggo Pops.
Maternity clothes? I have one pair of maternity jeans that I got through StichFix. StichFix is an online personal stylist service & since most of my clothes are athleisure I figured I could use a boost in the style department. I also bought a few pairs of leggings in a size up and I've had to buy new bras already! Bring on the baby gains I say.
Sleep: I have been sleeping a lot! I go to bed between 9:30-10pm and wake-up at 8:30am. I also take a nap between 3-4pm pretty much every work day. Viva la sleep I say!
Workouts: I am hoping that I'm able to exercise more soon. Right now I'm averaging 2-3 workouts a week which is down from my pre-pregnancy average. I am staying positive though- I had a high level of fitness before I was pregnant and I know that my energy and stamina will return soon! I think it's important to take it easy and trust your body during pregnancy so I'm taking my own advice.
Diet & Nutrition: I haven't been as hungry lately. I started integrating more protein last week and my energy has been improving so my plan is to eat more frequently and aim for 15-25g protein per meal. I'm not counting macros or tracking my food but at this point I can intuitively know if I'm meeting my nutritional goals.
Best moment this week: Looking forward to hosting a fitness event with Athleta this weekend. If you want to join grab your ticket here!
Miss anything? The energy to exercise!
Food cravings: Fruit- oranges, raspberries, blueberries and dates.
Anything making you queasy or sick? I have experienced a TON of food aversions. Anything with a strong smell (garlic, onions, fish, etc.) has me saying, NO THANK YOU! I didn't want any vegetables for about 6 weeks and have been subsisting on carbs: sourdough bread, fruit and pasta.
Gender: We are not finding out- looking forward to our surprise in November.
Labor signs: Not yet!
Symptoms: Tired, energy is returning and I'm able to eat healthier foods finally. Yay!
About the Author
Lily lives in the Bay Area of California with her husband. She loves to lift heavy, watch vintage movies and cheer on her fellow warrior queens!