Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.


Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

If you struggle to stay hydrated…. you aren’t alone. Studies show that 75 percent of Americans spend most of their lives dehydrated,

Considering water makes up about 60-percent of your body weight….THIS IS VERY DISTURBING!!

Your body needs water for literally every function it performs.

Drinking enough H2O is also KEY in reaching your weight loss goals!! 

We will tell you why a little later in this article.

First .. let’s get you hydrated!!


Tip #1 – Start Your Day With 8oz
Many people swear that doing this helps them with a host of things, mainly digestion, especially if it’s lukewarm with some lemon.

 Does it work? Who knows! But it can’t hurt! It will ensure that right off the bat, you start your day hydrated!

Tip #2 – Keep A Refillable Bottle With You All Day

If you don’t have water accessible all day, it’s pretty much guaranteed you won’t drink enough. If you have your cup, bottle, jug, hydro-flask, (whatever you choose), glued to you wherever you go, you will be more likely to drink a steady amount of water all day long.

We suggest going with the largest bottle you feel comfortable carrying around, especially if you are always on-the-go and do not have access to refill continually.

Tip #3 – Track Your Intake
There are apps you can use for this. But an effortless way to keep track is to refill a liter bottle and keep up with how many times you have filled it until you reach your water goal!

Tip #4 – Have Water Deadlines
If you work a job where it’s hard to drink water all day long or find yourself forgetting, try adding deadlines to your water drinking.

Aim to drink a certain amount by 10am, midday, 2pm, 5pm, etc. You can even set an alarm on your phone as a reminder!

Tip #5 – Enhance The Flavor
Water can be super boring, especially if you are new to drinking so much.

Skip the chemical-filled flavor enhancers and try slicing fresh cucumbers, ginger, limes, lemons, or fresh strawberries and toss ’em into your water. If you like your water really cold, you can freeze fruit and use it in place of ice cubes.

If you want to factor it into your macros, you can also use a tiny amount of your favorite 100% fruit juice and dilute it with water. 

Tip #6 – Drink Through A Straw
We drink faster when we drink through a straw.

This trick also works if you drink out of something with a larger opening.

Tip #7 – Drink Up Before/After Each Meal, Pre-Workout, Post-Workout
One 2015 study found that participants who “preloaded” meals with a pint of water lost on average, 10 more pounds than participants who did not drink before eating. This could be because your body’s hunger cues are often misinterpreted as thirst cues.

Drinking an 8-ounce glass of water before a meal may help aid digestion, while drinking water an hour after you consume your meal may help the body absorb the micronutrients.

Tip #8 – Get Creative
A pretty cool study came out where researchers observed 300 study participants as they consumed water. They asked them to come up with unconventional ways to consume water. The participants did everything from drinking out of a martini glass to drinking it from a spoon. 

The result? They enjoyed drinking water more than participants who drank it the “normal” way. 

Tip #9 – Eat water-rich foods.
Of course, there are no “free-foods,” so you will have to factor these into your daily macros.

But try to add water-rich fruits and vegetables every day.

Here are a few foods with the most water:

  • Spinach
  • Celery
  • Green Peppers
  • Iceberg Lettuce
  • Cucumbers
  • Radishes
  • Tomatoes
  • Cauliflower
  • Broccoli
  • Baby Carrots
  • Watermelon
  • Pineapple
  • Strawberries
  • Raspberries
  • Cantaloupe
  • Oranges
  • Grapefruit

You could also just drink your veggies using Sculpt Nation GREENS. Add a scoop to a big glass of water, and you’ve got your nutrients and another 8oz’s of water down the hatch!

Sculpt Nation GREENS are available un-flavored, but we also have Peach and Strawberry.

I promise you will love them! Click here to check them out! 

Tip #10 – Eat Spicy Foods
This really doesn’t really need an explanation. Eat spicy .. you will want to reach for water.

Drinking enough water is essential in reaching your fitness goals.

Endless studies have shown that when water intake goes up .. pounds go down!

  • Water helps boost your metabolism.
  • Water cleanses your body of waste.
  • Water acts as an appetite suppressant.
  • Drinking more water helps your body from retaining water.

Aesthetics aside, your body depends on water to SURVIVE!

Every cell, tissue, and organ in your body needs water to work correctly.

We already know your next question…

Simple question .. but there isn’t a simple answer. 

Some docs say 8 glasses .. then we see fitness experts walking around with their gallon jug.

Many things come into play because there is a laundry list of factors that can offset the water you are consuming. 

  • The climate where you live.
  • How active you are.
  • How much caffeine you consume.
  • How much alcohol you drink.
  • How much sodium you consume.
  • How much you sweat.
  • ++More 

The National Academies of Sciences, Engineering, and Medicine gives the following suggestion for minimum daily fluid intake.

Keep in mind that they also factored in ALL liquids and liquids from foods into this equation. 

Activity level and climate were not considered. 

  • About 3.7 liters of fluids for men
  • About 2.7 liters of fluids a day for women

To keep it simple…

Ladies… try to fill up a liter water bottle at least 2-3 times.

Guys.. try to fill one up 3-4 times a day.

Don’t forget to use common sense! If you are thirsty .. DRINK MORE! Being thirsty is the first sign of dehydration!

Even mild dehydration can drain your energy and make you tired… which means you will be more likely to skip your workouts. 

Speaking of workouts and nutrition … are you certain that your sweat sessions and healthy meals are giving you THE BEST and FASTEST results?!

If you aren’t eating and training for YOUR BODY TYPE.. the answer is probably… NO!

Take a couple of minutes and check out this FREE BODY TYPE QUIZ!

In only 5 questions, it will tell you what your body type is and instantly give you some tools to get started toward training and eating for your genetics! 

One thing we all have in common is that we all have to drink enough H20! 

If you have any tips that you use to down your daily water .. drop us a comment below!

We’d love to hear from you!