Greetings and welcome to Week 2 of the 75 Rogue Challenge, 2025! 🎉
This is our first full week, which means we’re diving into both a weekly focus and a physical challenge! This week, the challenge is to hold a 1-minute side plank on each side every day from Monday, Jan. 6, to Sunday, Jan. 12 💪. Share your planks on social media using the hashtag #75Rogue and tag Rogue Awakening to be entered for a chance to win a $10 cafe gift card.
Now let’s talk about our focus for the week: hydration—the foundation of so many aspects of your health and wellness.
Does This Sound Familiar?
You hit that mid-afternoon slump. It’s 2 p.m., and you feel foggy, tired, and stiff. You reach for another coffee or a sugary snack to power through, but instead of clarity, you get jitters and crankiness.
What if what you really needed wasn’t caffeine or sugar but something much simpler? 🚰💧
That’s right—good ol’ water!
Why Hydration Matters
Water is essential to life. Composed of two hydrogen molecules bonded to one oxygen molecule, H₂O is critical for every cell in your body to function properly.
Without water, your body can’t:
Produce energy ⚡
Clear waste 🚮
Transmit chemical messages (like hormones and neurotransmitters) 📬
On a larger scale, water also:
Cushions your joints, keeping them smooth and pain-free.
Powers your digestive system, aiding nutrient absorption and promoting regular bowel movements.
Fuels your brain, which is 73% water, helping to elevate your mood and sharpen your focus.
Hydration also significantly impacts physical performance, mental clarity, and your overall well-being.
How Much Water Do You Need?
So, how much should you be drinking? While the specific amount can vary based on factors like activity level, climate, and sweat rate, here are some general guidelines:
Aim for half your body weight in ounces of water daily. For example, if you weigh 160 lbs, that’s 80 ounces of water a day.
Increase your intake if you’re active, sweating more, or in a hot climate.
Myth-busting: Do coffee and tea count? ☕ Yes, they do! Both contain water, and in moderation, they can contribute to your daily hydration. However, avoid relying solely on caffeinated beverages, as they can act as mild diuretics (they make you pee!).
What About Electrolytes? 🤔
You’ve probably heard the term “electrolytes” thrown around, especially when talking about sports drinks or hydration and wellness. But what are they, and do you need them? Let’s break it down.
What Are Electrolytes? Electrolytes are tiny particles in your body—like sodium, potassium, magnesium, and calcium—that help control important processes like:
Balancing fluids: They make sure water gets to where it’s needed.
Supporting muscle function: They help your muscles contract and relax.
Nerve communication: They allow signals to travel through your body.
When Do You Need Extra Electrolytes? For most people, drinking water and eating a balanced diet is enough to maintain healthy electrolyte levels. However, there are times when you might need to replenish them:
After heavy sweating. Think intense exercise, hot yoga, or a long hike in the sun.
When you're sick. Vomiting or diarrhea can cause you to lose electrolytes.
If you’re on a low-carb diet. These diets can sometimes cause your body to flush out electrolytes.
Where to Get Electrolytes (Without Sports Drinks) You don’t need fancy drinks loaded with sugar or artificial ingredients to stay balanced. Try these natural sources:
Sodium: A pinch of salt in your water or a salty snack like pretzels. 🧂
Potassium: Bananas, oranges, sweet potatoes, or spinach. 🍌🥬
Magnesium: Nuts, seeds, and dark leafy greens. 🥗
Calcium: Dairy products, fortified plant-based milks, or leafy greens. 🥛
Are Sports Drinks Necessary? Not usually! Unless you’re doing long (>90 minutes), intense workouts or sweating buckets, plain water will do the job just fine. If you feel like you need a little boost, try adding an electrolyte tablet to your water, or make your own with a splash of fruit juice, a pinch of salt, and a squeeze of lemon. 🍋
The Bottom Line: Electrolytes are important, but for most of us, regular water and a balanced diet are enough to stay hydrated. Save the sports drinks for your longer training days or that extra-sweaty hot yoga session. 🚴♀️💦
Tips for Staying Hydrated
Staying hydrated doesn’t have to be complicated. Try these practical tips to make it easy:
Keep a reusable water bottle with you. Make it your daily companion. #emotionalsupportwaterbottle
Add flavor. Jazz up your water with lemon, mint, cucumber, or even a splash of fruit juice. 🍋🍃
Set reminders or use a hydration app. Technology can help you stay on track.
Pair water with daily activities. Drink a glass with every meal or snack.
Eat your water. Incorporate water-dense foods like cucumbers, watermelon, oranges, and zucchini into your meals. Bonus! Pickles are full of water AND salt. You could make a hydration sandwich! 🍉🥒
Hydration in Action
Here’s a sample routine to keep your hydration game strong:
Morning: Start your day with a tall glass of water before your coffee or tea.
Midday: Sip consistently throughout meals, snacks, and activities.
Evening: Have a glass of water with dinner and another before bed—but avoid drinking too much late at night if it disrupts your sleep.
Are You Hydrated?
Not sure if you’re hitting your hydration goals? Watch out for these signs of dehydration:
Fatigue 😴
Headaches 🤕
Dry skin 🧴
Dark urine (remember, your goal is pale yellow, like slightly diluted lemonade).
Take it one sip at a time! Hydration is one of the simplest yet most impactful ways to take care of your body. This week, commit to drinking more water and listen to your body’s signals.
Questions about your hydration? Need help sticking to the habit? Reach out and let's chat! Let’s make this week one of clarity, energy, and well-being. 💧🌟
Hydrated, moisturized, and in my lane 💖,
Josie
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