Today’s Teaching Video from Laura Puckett:

1st goal if you’re not already getting your daily designated ounces is getting 1/2 of our needed ounces. So for example, if you need 100 ounces per day (1/2 your bodyweight in ounces), we want you to focus on getting 50 ounces until the next class. #Babysteps


Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly…and there’s trillions of them!


The Human body is comprised mostly of water.

Lungs = 83%

Muscle and Kidneys = 79%

Brain/Heart = 73%

Skin = 64%

Bones = 31%


What does water do?

  1. Carries vitamins and minerals to the cells
  2. Removes waste
  3. Breaks down food
  4. Regulates body temperature
  5. Lubricant to the eyes, joints, brain and spine

How much do I need?

Rule of thumb = 1/2 your body weight in ounces of water per day.

Yes, that’s a lot. Your body will adapt and you will not be peeing as much after about 2 weeks. Furthermore, feel free to put a dash of salt in your water to help your body absorb and use the hydration better. 


Reasons WHY you’d need more than that amount of water?

  1. Exercising, drink more!
  2. On medicine, drink more!
  3. In the summer, out in the heat, drink more!
  4. When flying, drink more!
  5. Remember coffee and some teas dehydrate you!
  6. If you are tall, you’ll need more.
  7. If your personality and energy level is higher than the norm, you’ll need more.


  1. INNER BATH! Drink an 8oz glass of water as soon as you wake up in the morning, before coffee or breakfast. You just spent nearly 8 hours sweating and drooling, you’re going to need to put some of that water back in before coffee does the opposite to you. You’ll find your less addicted to the coffee if you do this plus it will give you an even bigger boost. *Remember that caffeine is a diuretic and too much will dehydrate you. 
  2. Carry a water bottle and know how many ounces it holds to track daily intake. The half gallon or gallon water bottles are absolutely wonderful.  Fill it once at the beginning of the day and no math needed.
  3. Set an alarm as a reminder 2-3 times per day to help remind you to drink. Eventually it’ll become a habit.
  4. Warm it up.
  5. Try a glass of sparkling water…but not more than 1.
  6. Add some lemon for flavor.

Dehydration Danger:

  • 4-6% – feel sleepy, headache, nausea
  • 10-15 – lose muscle control, CNS goes, hearing and vision too (marathon runners that collapse)
  • At 15% you’re looking at death


Dehydration Tests:

  1. Weight in at night before bed/when wake up – difference in pounds lost = 12oz of water needed
  2. Weigh in before and after a workout – same equation
  3. Pinch the back of your hand, if the skin comes right back down to normal, you’re good, if it takes a few seconds to do that you’re dehydrated
  4. If you feel thirsty, you’re already dehydrated!


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