Fill Up Your Legs

Fill Up Your Legs

Fill Up Your Legs

Copy of Copy of Copy of MAMA'S OFF TO copy 2Fill up your legs…with water – every single day.

What does this mean? Essentially it’s a visual cue for you to remember that you want to drink approximately half of your body weight in ounces, daily.

So, for example if you weigh 160 lbs, you want to drink 80 oz of water. Sounds like a lot right? Well, it really isn’t that much. And if you focus on drinking the majority of it early in the day, then you won’t be up all night running to pee.

I like to say “drink 2 by 2.” That means, 2 L of water by 2 pm, or about 65 oz by 2 pm.

What if you drink coffee and alcohol, or exercise in the day, does that mean MORE water? Yes, yes it does.

Well, how do you know when enough is enough?

I get this question all the time.

My rule of thumb:

  1. For every coffee or alcoholic drink you have (wine and beer for example), drink approximately that same amount in water to make up for it’s natural diuretic effect. So if you have 12 oz wine, drink an additional 12 oz of water
  2. For every hour you exercise, drink another 10 oz of water. 5 oz more if you are sweating profusely or working out in extremely hot conditions.

I guarantee you, it is not that hard to do. But you do have to be conscious of it and get into a routine with it.

The good news – herbal tea counts towards your water – so if you love teas like dandelion (liver detoxifier) or peppermint (digestive soother) or decaf green tea (antioxidant and metabolism boosting) then you are in luck. Drink these down and they add to your water intake (avoid if pregnant or breastfeeding).

So, what would your ideal day look like?

  • Upon waking, on an empty stomach – drink 20 oz of water with some fresh squeezed lemon in it. Helps detoxify and boost your metabolism. (*Side note, lemon is quite acidic in your mouth, so drink it down then brush your teeth to save your enamel).
  • While sitting quietly for a meditation, steep a tea and then drink it down right after while relaxed (12-16 oz).
  • Mid-morning before about 20-30 mins before you eat a snack, drink another 8-12 oz.
  • 30 mins before lunch, drink another 8-12 oz.
  • Then about an hour after lunch, drink another 8-12 oz.

That will get you to your “2 by 2!”

  • Then drink another 8-12 oz in the afternoon or have another herbal tea or two
  • Then drink the last of it about 30 mins before dinner (6-7pm-ish). Aim to finish it all about 3-4 hours before you head to bed. This will help ensure you go once more before bed and then sleep through the night with minimal disruptions.

Can you drink too much!? YES!!

Water and optimal hydration are linked with healthy weight maintenance and effective weight loss. BUT, more is NOT better.

You can over hydrate, which leads to imbalances in electrolytes and minerals, so avoid that by measuring out your water – using a bottle or measuring cup. Plan ahead if you are going to work for the day or if you will be out, bring your water bottle with you. Do not over-hydrate. If you feel like you have had enough, your body knows it.

Water intake can depend on your metabolism, environment and personal chemistry, so just use these suggestions as guidelines.

Remember, half of your body weight in ounces and then more if you exercise, are drinking coffee, caffeinated tea or alcohol.

If you are a breastfeeding FitMama, you might need about 20-40 more ounces of water per day – but go by how you feel. Most breastfeeding (or pumping) Mamas say they are constantly thirsty – so listen to your body! Drink if you are thirsty – just choose water and not sodas or sugar laden juices.

When I was breastfeeding I kept pitchers around my house; by the couch, by my rocking/nursing chair, by my bedside and I would constantly refill them.

Are you pregnant? You also need more! But follow the guidelines above for weight and then add more only if you are feeling like it. Some people find too much can make them nauseated. Your body will speak to you, listen up! Your goals for water intake will naturally be higher as you gain weight and eating well balanced meals with lots of fruits and vegetables will also add to your water intake.

Again, don’t go crazy measuring all the time, but use these suggestions as guidelines and drink regularly throughout the day.

Have fun with it!!

Let me know how you go,


Love Jen


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