Ep. 31: Hydration 102: 5 Signs of Dehydration

By: Cassy Joy Garcia
Fed & Fit
Fed & Fit

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The Fed+Fit Podcast | Nurturing a Healthy Mindset for a Healthy Lifestyle

We're back with our 31st episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes!

Find us HERE on iTunes and be sure to “subscribe.”

Episode 31 Topics:

  • Our first episode on hydration – Ep. 11: Hydration 101
  • Skintervention Guide
  • The podcast is officially on stitcher!
  • Cassy's news real [1:48]
  • Charissa's news real [7:33]
  • Hydration 102 [11:55]
  • FED: 3 ways to add flavor and fun to your hydration [28:56]
  • FIT: Stair workout [31:03]

We would LOVE some feedback, so feel free to leave a review in iTunes, comment below, or even give us a shout on social media!

Ep. 31: Hydration 102: 5 Signs of Dehydration

This is the Fed and Fit podcast starting your week off with motivational thoughts on real food and fun fitness activities with Cassy Joy Garcia and co-host, Charissa Talbot. Remember our disclaimer; the information and opinions shared in this podcast are solely those of any given individual, and not a substitute for medical advice. Here are the ladies.

Today we’re going to talk about 5 signs that you may be dehydrated, how you can add flavor to your dehydration game, and an exclusive stair workout video.

1. Cassy’s News Real [1:48]
2. Charissa’s News Real [7:33]
3. Today’s topic: Hydration 102 [11:55]
4. Fed: 3 ways to add flavor and fun to your hydration [28:56]
5. Fit: Charissa’s stairs workout video [31:01]

Cassy Joy: Good morning Charissa!

Charissa Talbot: Good morning Cassy! How are you?

Cassy Joy: I’m fabulous, how are you?

Charissa Talbot: I’m excellent. Excellent. Can’t complain.

Cassy Joy: Good.

Charissa Talbot: Well, I can complain about the heat, which is why I’m glad we’re doing this episode today. It has been really hot here in Austin.

Cassy Joy: It’s a scorcher for sure. For those of you who are listening today or listening at some point in the future, you are time traveling back to August 3rd. It’s a Monday; it’s the first Monday of August, and Charissa and I are both in central Texas. I’m in San Antonio, she’s in Austin, so we like to think of ourselves on authorities on how to handle gracefully really, really hot weather. We’re in the triple digits right now.

Charissa Talbot: Yes.

1. Cassy’s News Real [1:48]

Cassy Joy: So we’re excited about today’s episode, but before we get to all that goodness, which is going to be a nice quick overview and to cover some bases, really quickly let’s go ahead and get into our News Real.

So, first of all, because I do not think I’ve mentioned it yet, Charissa, and I keep forgetting, it happened a while ago.

Charissa Talbot: {laughs}

Cassy Joy: My team got us onto Stitcher.

Charissa Talbot: Woot-woot!

Cassy Joy: So, if you like to listen to podcasts via Stitcher, we heard your calls, and we have answered them. We’re excited that we’re up there; the approval process was pretty quick, and that was pretty exciting. When another big company says, yeah, this is the real deal. {laughs} So you can find us there.

Second, my home studio is officially under construction.

Charissa Talbot: Oh my gosh, I am so excited. I’m so excited.

Cassy Joy: I am so freaking thrilled about this. I’m actually recording this sitting in my little home studio. Right now it’s just got my desk and a big empty half of the room where we’re going to build my mock kitchen studio. So when you start to see some of these videos we’ve got; we’re probably a good 6 weeks out from publishing our first video. But when you see those, you’ll know; I’ll take some behind the scene photos, you can see that it‘s all smoke and mirrors. But I’m so excited about it. I got home from Crossfit this morning and Austin just got back from a business trip, and I made myself my plantains, my post workout glycemic loading carbohydrate, and I had myself half a plantain, and I told Austin, don’t you get too comfy because we are moving furniture, buddy.

Because what we did, we converted our downstairs guest room into what is now my office/studio where I’ll take all of my food photos and we’ll film some demos. So, I told him, all I want today is to be able to record today’s podcast sitting at my desk in that room. {laughs}

Charissa Talbot: {laughs} I love it, I love it.

Cassy Joy: So my little pity party worked out, and we got it all situated, and we didn’t even scuff any walls by moving furniture.

Charissa Talbot: Nice. That’s always good.

Cassy Joy: And then last up on my list today, for those of you who don’t know, I’ve been crossfitting for about 5 years, I guess is how long it’s been, maybe going on 6. Maybe one day we’ll do a show on my experience and transformation where I really started, and it was at the beginning. I was a beginner. And I’ve taken some extended breaks in the last 5-6 years from Crossfit, just focusing on yoga, focusing on running, and just evolving my fitness program. But I got to a point in 2013 where I was lifting pretty darn heavy.

Charissa Talbot: Mm-hmm.

Cassy Joy: And I love it. I love getting a PR. There’s nothing more thrilling to me than going home with a brand new deadlift PR. And I was really loving it, and my body responded well, I felt great, man. But what happened is, it’s hard to keep chasing PRs. And if you’re motivation to keep working out and to keep doing well and to keep showing up is to keep getting PRs, you’re setting yourself up for failure. And that’s kind of a lesson that I had to learn in practice. I was so discouraged by the fact that, maybe I could hit a 235 deadlift two weeks ago, but I couldn’t do it today. It was just a bummer.

So I decided, fast-forward 2 years of on and off again, and going and kind of getting down on myself that my lifts just were not where they used to be because the programming was different, and I just went more often, I did some things differently.

Charissa Talbot: Yeah.

Cassy Joy: But I decided that I am going to start lifting lighter weights and I’m going to be happy about it. And it is awesome; I can’t tell you how much I’m enjoying this season of my workout routine. If there are some of you out there that are like me; you crossfitted before, or maybe you were just a lifter, or maybe you were just super fit back in the days and now its 20-30 years later, and you’re looking back on your youthful self and you don’t know that you can ever get to that point; leave that person behind, and my advice to you is to focus on how you can feel awesome today. If just showing up and doing a lighter weight makes you feel great, then do that.

Today’s workout {laughs}; our head coach, Jeremy Tucker, was working out with our class, and Jeremy and I have known each other for a really long time, and he’s seen me through the full swing of getting into shape and then all the ins and outs. In today’s workout, our main WOD was 3 rounds for time, run an 800, and then 30 kettlebell swings.

Charissa Talbot: Oof. I love those kinds of workouts. Ugh, jealous!

Cassy Joy: I really like them too, you know. Some folks like to complain about the running; and of course, while I’m running, I want to complain about the running {laughs}.

Charissa Talbot: Right.

Cassy Joy: But I really do like them. But for the kettlebell weights, the prescribed weight was 35 pounds for girls, and {laughs} he was standing next to the weight rack, and I went up to the weight rack and I was like, you know what, I’m going to grab that 23 pound kettlebell. {laughs}

Charissa Talbot: {laughs}

Cassy Joy: And he just looked at me and shrugged, and goes, alright, if that’s what you want. And I said, that’s what I want, and I felt so good about it. So, anyways. I just wanted to let you know that if you’re out there and you're lifting lighter weights, and you're wondering if that’s ok; just consider myself, not that you need my permission, but consider yourself having permission to do what feels right for your body.

Charissa Talbot: For sure. That’s good.

Cassy Joy: So that was my extended News Real.

Charissa Talbot: Love it.

Cassy Joy: Take it away Charissa.

2. Charissa’s News Real [7:33]

Charissa Talbot: Ok, well, I’m going to put this at the time. So this Monday, as in today, right now, today, there is something called the Gratitude Workbook that is launching, and I am so excited to work my way through this workbook. It’s a 30 day program you can get online; we will get a link in the show notes for you. And I’m really excited about this because, who doesn’t need more gratitude in their life? I’m just excited to see what changes come about after this 30 days of gratitude? I’m just really excited about it, so that’s all I’ll say about that. We’ll put some links in, and as I go through it I might give you guys some updates on how I’m doing with it. Super excited about that.

The other thing I want to talk about; this is like a wink, wink, and I won’t get into any details, but if any of you know what I’m talking about, you will get this. And let me just say, ladies, I don’t know why it took me so long to become a diva.

Cassy Joy: {laughs}

Charissa Talbot: For a certain week of the month. And why it took me so long to try it out, I have no idea, and I’m like, where has this been all my life and why have I not been using it? So I just have to say, I love it. If you don’t know what it is, Google it, you’ll figure it out, and you’ll thank me for it. That’s all I’ll say about that. We won’t get into details. {laughs}

Cassy Joy: {laughs}

Charissa Talbot: Just, the most amazing thing ever. What?! Ok.

Cassy Joy: {laughs}

Charissa Talbot: {laughs} And then third on my list is, I have gotten back into coloring recently, and I’m really enjoying it. It’s been something I just do 20 minutes before bed now every night, and I’m just really, really enjoying it. It’s just a great destressor, a great way to wind down the day, and it just lifts my mind off of the to-do list, and you’ll sit there in bed and you’ll think about conversations you’ve had or conversations you might be planning on having, or the things that you need to do that you didn’t get done, or what you’re going to do tomorrow. And instead, now I’m really winding down without a TV show, which I’m really enjoying.

Cassy Joy: That’s nice.

Charissa Talbot: I really like it. And there are so many great adult coloring books out right now. Just the detail, and it’s just a ton of fun. I really like it, so I’m enjoying it.

Cassy Joy: Man, that sounds…

Charissa Talbot: It’s a lot of fun.

Cassy Joy: That sounds awesome.

Charissa Talbot: It was great. I went out and bought myself a really nice large colored pencil kit, and I have 3 coloring books, so I always have something fun and new to pick from. I’m loving it. It’s great.

Cassy Joy: Those were my favorite childhood presents. Anytime somebody gave me a box of coloring pencils or crayons, I would just be over the moon. And then I’m sure this is going to come to no surprise to all of you who are listening and by now you feel like you know me, because you do. I’m a very type A adult, and I was a very type A child. {laughing}

Charissa Talbot: Mm-hmm.

Cassy Joy: And my coloring box, if my sisters borrowed them or my friends borrowed them and they didn’t put the colors back in the appropriate rainbow order.

Charissa Talbot: {laughing} Oh, that’s so you.

Cassy Joy: I would be nice about it, because I wanted them to feel like they we were welcome to use my coloring tools any time they want, but as soon as they left I’d stay up, and rip them all out, and then put them all back in. {laughing}

Charissa Talbot: {laughs} So true, so true. There’s nothing better. I don’t know, it just brings me back to my childhood. It’s like, you know, when I opened up the new container of brand new coloring pencils. Or if you smell a box of crayons; {sigh} it just takes you; it’s amazing how sense will just take you right back, it’s amazing. I love that.

Cassy Joy: It is, and you know, back to school is starting now.

Charissa Talbot: Yeah!

Cassy Joy: Back to school makes me crave back to school outfit. {laughs}

Charissa Talbot: I want to go buy a lunch pail or something.

Cassy Joy: I know, and a fresh box of crayons. I get it.

Charissa Talbot: {laughs} Yes!

3. Today’s topic: Hydration 102 [11:55]

Cassy Joy: Ok awesome.

Charissa Talbot: Anyways.

Cassy Joy: Well let’s get into the show today.

Charissa Talbot: Let’s do it.

Cassy Joy: We’re in the beginning of August; we’re smack in the middle of summer. You know, the dog days of summer, so to speak. And this is a time where some of us might be experiencing some symptoms as a result of the heat, and working out, and we may or may not realize that some of these things that we’re experiencing could be related to just hydration. And if you’d like a good baseline background information on hydration, we recorded an episode number 11 was our hydration 101 episode, and that’s where we talk kind of about just the basics.

Charissa Talbot: Yeah.

Cassy Joy: And really, what does water do for your body, and how much water should we be drinking, and we’ll recap some of that today so you don’t have to go listen to that right this second. But it’s good additional information.

Charissa Talbot: And I will say, coming up, we will have a hydration 103 where we talk about water quality.

Cassy Joy: Oh that’s right, we did say we were going to do that.

Charissa Talbot: Yeah, we’re going to do that at some point, so don’t worry, we’ll get to the whole quality part. But today we’re just talking about 5 signs that you might be dehydrated ,right?

Cassy Joy: Right, exactly. And these are, you know, honestly especially one of these symptoms that we’ll get to in a second. These are not the most severe ones, which we covered in hydration 101, you know, there are some major health implications to being dehydrated long term. We’re really going to talk about the more superficial things that can manifest in your body that you might be noticing just popped up overnight, and you're wondering what the heck, where did this come from?

Charissa Talbot: Right.

Cassy Joy: Let’s go ahead and jump into it. So, number one sign that you might be dehydrated is bad breath. That’s something that might surprise some folks. If all of a sudden; and I forget the technical term, is it alopecia? Or something like that?

Charissa Talbot: Mm-hmm. Yeah.

Cassy Joy: Good. Goodness, there we go. I missed a research point for the podcast .Type A Cassy forgot to put one of her coloring pencils back in the right spot. Yeah, so bad breath could be a sign of dehydration. What happens is, when we’re properly hydrated, we produce a lot of saliva, and that saliva helps; it does a lot of things. Helps us digest food, helps food get down our esophagus, but it also helps keep our gums healthy and bacteria manageable. So kind of that clean flush so to speak really helps keep our dental and our mouth health really top notch. So if you’ve noticed all of a sudden that you’ve got dry mouth, and maybe bad breath is starting to creep up, it could have something to do with the fact that maybe your saliva production is down and it could be cured by drinking some more water.

Charissa Talbot: For sure.

Cassy Joy: Number two; this is something that I suffered with for a long time, and I was in denial that it had anything to do with water. {laughs}

Charissa Talbot: {laughs}

Cassy Joy: I didn’t want to admit it. So number two sign that you could be dehydrated is if you have dry skin. And, this could be dry skin, what we’re talking about is flaky, red skin, or maybe you’ve even started to manifest some small lines popping up. Just if you’re skin feels tight and dry. And I’m thinking, particularly my face is where it showed up on me. Before you run to the counter for some over the counter, latest, big Cosmo moisturizer, this cure-all super duper whatever is out there, remember that health and hydration for your skin, nutrition for your skin comes from within, not necessarily what you put on top of it. What you put on top of it can kind of mask what might actually be the problem, but if you really want to solve something or correct something, your safest bet and your best starting place is to try to fix it from within.

Dry skin could be a sign simply that you’re dehydrated. And me saying this, some of you are going to be sitting there thinking, oh my gosh! I drink so much water, and my skin is dry, but that can’t be it. And I was with you, I thought that too, but at the end of the day when I really started tracking how much water I was drinking, and then I started to take in account my exercise, how much I was walking, and the fact that the temperature was starting to rise.

Charissa Talbot: Yeah.

Cassy Joy: I realized that I needed way more water than I had thought previously, and when I upped it, my skin health improved dramatically. It was just that easy. And that’s why I wanted to bring up all of these 5 signs, because they could seem like they’re attributed to something else.

Charissa Talbot: Right.

Cassy Joy: You know, these 5 manifestations, and at the end of the day, if the fix is as easy as drinking more water, well then heck yes, let’s try that first.

Charissa Talbot: For sure.

Cassy Joy: So, that’s a good one. Number 3; this is something that I have to remind myself and folks a lot. If you’re experiencing regular headaches; granted, headaches can be caused by a lot of different things, but they could be caused by dehydration. It’s believed that when the body is lacking in enough water or electrolytes for its normal function, or the brain, excuse me, is lacking in water and electrolytes, the blood vessels will constrict and this whole process can trigger pain sensors in your brain and cause a headache. They refer to this, for whatever reason, as a secondary headache.

Charissa Talbot: Hmm.

Cassy Joy: So before you grab the Advil or acetaminophen, which is Tylenol, I encourage you to drink a couple of big glasses of water and wait about 30 minutes, and see if that helps. You might be surprised.

Charissa Talbot: Yeah.

Cassy Joy: Especially in this heat. Number 4; muscle cramps. This is something that has been coming up a lot from folks that I know, I’m really close with through the project, whether they were participants in the July project or they’re personal friends and family; folks have said, oh my gosh this summer I’ve just been having these crazy muscle cramps. They’re just popping up all over the place, and I don’t know what the deal is! I’m eating great, I’m exercising, I’m stretching, I’m rolling out. And at the end of the day, my first go-to to try to find some sort of a nourishing reason why is could be that you’re dehydrated.

We underestimate how much water our body loses, especially in the summer time. If you’re listening to this in the winter time; holler, thanks for scrolling all the way back.

Charissa Talbot: {laughs}

Cassy Joy: But don’t think that just because it’s cool outside does not mean that you’re also not losing water and you need to stay hydrated. So if you’re experiencing muscle cramps any time of the year, this is a really great place to start. And then, I encourage you; it’s not just the water that could be causing the muscle cramps. It could also be that you're deficient in important electrolytes. So, one of my easy go-to’s, if you’re experience muscle cramps, for example.

Charissa Talbot: Don’t do the Gatorade. {laughs}

Cassy Joy: Don’t do the Gatorade. I do, in the spirit of full disclosure, we do have a giant jar of Gatorade mix in my pantry. It’s one of those, because I love him so much I’ll let him have that. {laughing}

Charissa Talbot: Right, right.

Cassy Joy: But I am trying to get him onto a healthier electrolyte drink. But, if you are experiencing muscle cramps on a regular basis, I know somebody right now who said that she will get 2 charley horses a night.

Charissa Talbot: Wow.

Cassy Joy: That’s just unacceptable. So what we’re trying right now, at least for a little while to see if it helps, is the electrolyte drink. It’s natural; all you do is take coconut water, which actually has an incredible amount of potassium. It’s got more potassium than a banana. Potassium is one of those really necessary electrolytes that we can lose during heat and sweat, and just living our lives. So it’s got a lot of potassium in it, and if you want to make it a complete electrolyte drink, like a Gatorade, add some sea salt to it, shake it up, and then you’re good to go.

Charissa Talbot: Yep.

Cassy Joy: So if you’re experiencing muscle cramps, especially if you’re experiencing them on a daily basis, I encourage you to drink at least one to two 8-ounce glasses of that salted coconut water a day. No other flavor, just the plain kind.

Charissa Talbot: Yeah.

Cassy Joy: Drink a couple of those a day in addition to your other water, and see if that helps.

Charissa Talbot: I like to use the coconut water as a base for my smoothies in the summer.

Cassy Joy: Mm-hmm; that’s great.

Charissa Talbot: Yeah.

Cassy Joy: That’s really great. Ok, and the last sign that you could be dehydrated is if you’re feeling those lazy summer days and the exhaustion and the feeling of overall lethargy has just taken you over. Your energy may be down, you might feel a little sleepy during the day. Maybe you have blurry vision at nighttime, or in the morning, or at other times during the day that you’re thinking, gosh maybe I should go get my eyes checked. Well, all of these could be a sign that you need to be drinking more water.

Our energy levels and the ability to thrive during the day really is directly correlated to how hydrated we are. And remember that our bodies; it’s a giant, we’re a giant walking chemical reaction, right? And all the things that go on in our bodies, all the processes and our metabolism, our hormone function, our energy production, the medium for the majority of those reactions in our body is water. And if we don’t have enough water, our body is not going to be as efficient in doing what it needs to do to maintain energy levels, to keep losing weight. If you’ve got weight to lose and that’s what you’re working towards, to keep your hormones healthy and balanced. So if things are feeling generally off and you're feeling generally exhausted, especially during these hot summer days, drink more water. You might be surprised by how much it helps.

Even more importantly, I think a lot of folks don’t drink water because they don’t feel thirsty.

Charissa Talbot: Right.

Cassy Joy: This is something that we may have talked about in 101.

Charissa Talbot: Well, I think if you’re already thirsty, you’re already way into dehydration, isn’t that correct?

Cassy Joy: Right, exactly. Waiting for your body to tell you when it needs water by way of thirst is a complete misnomer. It’s old information that is outdated, just like dietary cholesterol is bad for you. And I know several people who say that they will only drink water when their body tells them that they’re thirsty, and at the end of the day, like Charissa said, by the time thirst strikes, you’re body is already dehydrated. It’s already lacking in some of those metabolic processes, maybe fatigue has already started to set in, maybe you’re muscles are starting to get depleted already so the muscle cramps might sneak up tonight. So stay on top of it; even though you're not thirsty, be drinking water.

And as a recap from episode number 11, 101, if you’re curious about how much water is the right amount of water for me to drink? Because the old information says 8 glasses of water a day, and there’s no way that’s appropriate for a 200-pound man as it would be for a 130-pound woman.

Charissa Talbot: Yeah. {laughs}

Cassy Joy: So, the kind of new {laughs}.

Charissa Talbot: It’s so silly when you think about it, too. Like, oh everyone it’s just 8 glasses a day. Well, no.

Cassy Joy: Not exactly.

Charissa Talbot: Not exactly.

Cassy Joy: And especially not if you’re out working outside all day long, let’s say if you’re a landscape architect and you’re outside all day long in the middle of summer, you definitely need way more than that. But a good starting point, a calculation that you can use and you can do some quick mental math because it only requires divided by two. Take your body weight, and divide it by 2, and whatever number you have left is the number of ounces of water that I encourage you to start at drinking in a day.

For example, I weigh on average, my weight fluctuates between 135 and 140. So I like to try to shoot for 70 ounces of water a day. And one of the ways that I mark that is I will measure how much water fits into one of my canisters; you know, one of those things that you can take around with you, whether you have a glass one or an aluminum one, or you’ve got your other favorite ones out there. Measure how much water fits into one of those, and then figure out how many of those do you have to drink in a day to get your minimum daily water.

Charissa Talbot: Yeah.

Cassy Joy: So I will drain those, but I also, outside of that 70 ounces, I wake up every morning and I have a glass of water so my metabolism essentially gets a nice boost, my awakeness is that much better, I don’t need coffee first, I definitely need water. It helps get everything moving fast. And then I also do not count water that I drink at meal times, or sparkling water or tea. So it’s really just that canister, and I try to drink one in the morning hours, one to two in the afternoon hours, depending on… I don’t like t go past dinner, because if you go past dinner, you might find yourself up all night.

Charissa Talbot: And if you need a way to track, there’s a lot of great water trackers that you can get as apps for free. Some of them are based on that, you know, what would it be, 64 ounces a day. But I think there are some where you can actually customize, maybe it’s called water balance, where you can actually customize so that you can put in that number that Cassy was talking about and track it. I think there’s one called Water Alert, too. I don’t know; I’ll look them up and put them in the show notes for us so we have them, but they’re great too that way you can kind of track on your phone if you’d like to.

Cassy Joy: Yeah, that’s great. That’s really great. You know, we track water in the Fed and Fit project, and one of my participants, well several of them, but one in particular was especially enthusiastic this last time. She was like, you; because part of it is tracking water, and we have a journal, and got this really cool water tracking template.

Charissa Talbot: Nice.

Cassy Joy: But she says, you need an app so we can track this from our phone! So I’m working on it you guys, we’re going to get that out. I don’t know how to do an app, but by golly I’m going to figure it out so you’ve got one.

Charissa Talbot: I have some people I can put you in touch with.

Cassy Joy: {laughs} I’m sure you do. That sounds good. Ok, so my last tip to do with this water is, if you’re having a hard time remembering that you need to stay on top of your water game, one thing that you can do is you can buy a plant and keep that plant on your patio or someplace where you can easily see it throughout out the day, and when the plant starts to get droopy, it’s a nice reminder that our bodies need water just like the plants do, you know. When you start to feel like you’ve got a headache or you don’t have enough energy, water is really just the source of life for all of that. I’ve got a little, for example, green potato vine on my back patio, and it gets droopy after 24 hours without a drink. So it reminds me; Austin said, should we move that to someplace else in the yard where it’s not constantly staring at us? I was like, no, I like it being there because it reminds me, A, to go water my vegetable garden, but B, it reminds me that water is just the source of life.

Charissa Talbot: Yeah.

Cassy Joy: Without it, our bodies become droopy, our skin becomes dry, we get headaches, bad breath sets in, muscle cramps start over, and I just, we don’t have enough energy.

Charissa Talbot: Yeah.

Cassy Joy: So I think it’s a good, nice little passive reminder.

Charissa Talbot: I like that. That’s really cute.

Cassy Joy: Yeah.

Charissa Talbot: That’s a good way to do it.

4. Fed: 3 ways to add flavor and fun to your hydration [28:56]

Cassy Joy: Ok, well we’re almost at 30 minutes. We want to quickly jump into our Fed and Fit segments.

Charissa Talbot: We’ll knock this out real quick for you guys.

Cassy Joy: Yeah, we’re almost done. So for today’s Fed segment, we’re going to keep it topic appropriate. I want to talk about 3 ways you can add flavor and fun to your hydration game. So when you’re drinking, all of a sudden, let’s say you're like me and you weigh 140 pounds, and you have to, you’re going to start drinking 70 ounces of water a day, you’re going to get to a point at the very beginning where you may not like water, or you’re just going to be grossed out by the idea. So there are some things that you can do. Number one, I like to add fresh lemon or lime juice to my water. Add it in there, shake it up, pour it over ice, whatever it is that you want to do. It just becomes this refreshing, not sweet, lemon or limeade. It’s delicious, it’s so good.

Number two, drink it with some greens. So, break out that juicer. During the summer months when I’m drinking more than 70 ounces because I’m working out and I’m outside a lot, and I’m sweating, I like to drink regular green juice. I’ll drink one or two huge glasses of juice that I’ve made from cucumbers and kale and ginger. I’ve got a recipe on my website that I’ll link to in the show, it’s my lemon ginger green juice, but that’s a really good way to get some water and to also add some flavor into the routine.

Lastly, drink some broth and/or enjoy soup on a regular basis. I know during summer months soup isn’t something that we gravitate towards, because we probably just want to go sip on a nice cool margarita and sit in the nice cool pool; but staying hydrated with hydrating foods is also really helpful. So make yourself some bone broth, some chicken broth or whatever you’ve got handy, and slurp up a few nice big bowls of soup a couple of times a week, and that will really help liven up the hydration game.

5. Fit: Charissa’s stairs workout video [31:01]

Charissa Talbot: For sure. Well, for my Fit segment, I’m going to throw you guys a workout video, so make sure you check out the show notes to get the link to it. And trust me, it’s a workout that you will need to hydrate afterwards, because it’s all with stairs that you can do that are in your home or at the office or on the stair climber if you decide. You guys are going to like this one.

Cassy Joy: Nice. That’s exciting; I can’t wait to see it. Well cool, thank you everybody for joining us once more. We’re excited to continue the show. If you have feedback, as always, we are all ears. Leave us a comment; or especially leave us a review in iTunes, that is really helpful and helps other folks find our show. But you’re welcome to find us, track us down on social media, and let us know what you think. Thanks for listening and we will be back again next week!


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