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This Month In Health
  • Adults Need Shots, Too
    Since vaccinations were developed, diseases such as polio, small pox, measles, and mumps that once affected millions of people are now extremely rare in many countries or eradicated altogether. While most vaccinations are given to children, several are important for adults to continue to receive as they age. Read >>
  • Achieving a Clear Complexion
    While most of the faces you see on magazines, television, and the Internet have been digitally touched up to remove any and all blemishes, it’s hard not to covet perfect-looking skin. Genetics, hormones, and aging may not be on your side, but there are ways to improve the appearance of your skin. Read >>
  • Your Heart, Under Attack
    In order to function properly, your heart must receive a constant supply of blood. When this blood supply is cut off or reduced, you suffer a heart attack. What causes a heart attack, what are the symptoms, and how is it treated? Read >>
  • Get Water Wise
    It’s always a big guessing game to know how much water you need to drink. Chances are, you’re not drinking enough water, so how can you make sure you stay hydrated? Here are a few ideas to help. Read >>
Health and Fitness News

Get Water Wise

Drink more water, feel better. Here’s how.

It’s always a big guessing game to know how much water you need to drink. It seems every few months, you hear different opinions about what the recommended amount of water is per day for adults. Some recommend you go by the 8x8 Rule (drink eight 8-ounces glasses of water daily), while others recommend you simply drink when you’re thirsty. Since hydration depends on your weight, your activity level, and the weather, the best recommendation is to drink between half and ounce and one ounce of water per pound you weigh. For a 150-pound person, that’s 75 to 150 ounces of water each day.

Why so much? Because just like your elementary teacher taught you during science class, your body is roughly 60 percent water. Being so water-centric, every cell in your body requires water to function. And whether you realize it or not, you’re constantly losing water through sweat, respiration, and urination.

Don’t get fluids every day, and you’ll put yourself at risk for all sorts of annoyances. Some of the most common include dehydration, headaches, a lack of energy, a slowed metabolism, constipation, kidney stones, and difficulty concentrating.

Chances are, you’re not drinking enough water, so how can you make sure you stay hydrated? Here are a few ideas to help.

Drink on a Schedule

Ensure you get enough water by drinking at regular times each day. Many people wake up dehydrated and thirsty. Take advantage of this by starting your day off with a big glass of water. Then plan to drink a glass of water 30 minutes before each meal. Studies show that drinking water before a meal can aid digestion and help you lose weight. Since water fills your stomach, you won’t be as hungry at mealtime and therefore eat less food and less calories overall. Sounds pretty nice, doesn’t it? Since you’re spending plenty of time with your trainer, you have another built-in part of your day for water. On the way to the gym, down a glass of water, and keep drinking during and after your routine.

Keep Water Nearby

If you want to read more, keep books where you can see them. The same is true with drinking water. You’ll drink more water if it’s convenient. So keep a water bottle with you throughout the day—in the car, at your desk, and by your bed. If it means you have to walk down the hall or across the house to get a drink, you’re less likely to drink as much. When it’s at arm’s length, that glass of water is too tempting to ignore. And as great as bottled water is, go with a washable bottle or glass that you can refill and reuse over and over.

Make it Appealing

Maybe you don’t like the taste of water or prefer sugary drinks over plain water. That doesn’t mean you can’t increase your water intake also. You’ll just need to cut back on the amount of sugar in your diet by avoiding sodas, sweet tea, and energy drinks. Desperate for sugar in your drink? Make your own and slowly lower the amount you add.

You can also experiment to find ways to improve the taste of water. Many people like to add a lemon, lime, or orange slice. Others like fresh mint, cucumber, or watermelon. Try adding a little all-natural, 100-percent fruit juice to your water to change the flavor. You might prefer sparkling water or carbonated water with or without flavoring. Or turn your water into a cup of green, black, or white tea.

Get Water from Foods

Drinking water isn’t the only way to stay hydrated. Many foods contain water to help you get your recommended amount of fluids. In fact, many fruits and vegetables are bursting with H2O. Watermelon, strawberries, pineapple, oranges, berries, lettuce, cucumber, green peppers, and celery have water as one of their main ingredients.

Soups and broths are another great way to increase the amount of fluids and nutrients in your diet—but there are others. You may not think of yogurt, cottage cheese, or cooked oatmeal as having much water content, but if you eat them up, they work to fill you up and keep you hydrated!



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