Tired, Foggy, Sluggish? It Might Be Your Water Intake.

Let’s talk hydration.

I know—it’s not the sexiest topic in the world. But if you’re showing up tired, foggy, or feeling like your energy tanks halfway through the day (or halfway through your workout)… chances are, it’s not just your sleep or your nutrition. It could be water.

Seriously.

Check out the latest episode of the Live Healthy MetroEast podcast where I break all this down in under 4 minutes.

You can be doing most things right—working out consistently, eating decent, getting 6–7 hours of sleep—and still feel off simply because you’re under-hydrated.

So how much water do you actually need?

A solid place to start is half your bodyweight in ounces per day. If you weigh 180 pounds, shoot for at least 90 ounces. And if you’re working out (which most of you are), you’ll need even more—usually another 12 to 16 ounces per 30 minutes of training. Factor in the heat and your own sweat rate, and you might need to bump it even higher.

My simple morning routine:

Before I touch coffee, I drink water. Usually 20–30 ounces. And I’ll be honest—it doesn’t always feel like the thing I want to do at 5:00 AM, but it makes a big difference.

Set a bottle out the night before. Make it easy to win.

Avoid the rookie mistake:

Don’t try to “catch up” by chugging 60 ounces at 3PM. That’s a fast track to peeing all night and feeling bloated. Spread it out. Sip throughout the day. And try to knock out most of your hydration before dinner.

You’ll feel better. You’ll perform better. You’ll probably even think more clearly.

Hydration is one of those easy wins most people ignore. But if you’re trying to get stronger, leaner, or just feel better day-to-day, it matters more than you think.

Want more help with your hydration or nutrition? Book a free consultation using THIS LINK.