How to Stay Hydrated This Summer!

July 8, 2024

Written By: Mairead, Registered Dietitian


It's hot out, and we all know hydration is important. Being dehydrated can make you prone to headaches, lightheadedness, nausea, and feeling faint in the heat. For those who are working out, it can also make your workouts feel more difficult and make it harder for your body to recover. 

How do you know if you're drinking enough? An easy rule of thumb is to take your weight in pounds, divide it in half, and aim for that number of ounces of water. For someone who weighs 180lbs, this would be 90oz, or 2.7L. You can also take your weight in kilograms (pounds divided by 2.2) and aim for 30ml of fluid per kg of body weight. For that same 180lb person, this works out to 2.5L. Both of these calculations are estimates, and you may need more when it's very hot out and if you're sweating. You generally don't need to drink the excessive amounts of water you might see on social media if they're well above either of our estimates for your body. Keep an eye on the colour of your pee - if it's a pale straw colour, you're on the right track. If it's looking dark, drink up!

Check out these tips to help you get enough fluid in!

1. Track your intake! If you're someone who needs to be held accountable, tracking how much water you drink can be key to getting enough consistently. Many phones or fitness trackers have a default health app with the option to track your fluid. This can be most convenient if you're already using it. If you need something different, check out fun apps like Plant Nanny or Water Llama. Remember, you may need to adjust the goals to fit your particular needs! If you want to stick to pen and paper, even just tracking your glasses or bottles of water in your planner or calendar can help you stay consistent.

2. Make your water more fun! Plain water can be boring, and some tap water just doesn't taste that good. If this sounds like you, try making your water more interesting so you actually want to drink it. If you prefer your water super cold, add ice, keep your water in the fridge, or use an insulated bottle or tumbler to drink from. If you want to feel refreshed, try making a spa-type water by adding cucumber slices and mint to your drink. If you prefer something fruity, add a citrus slice or a handful of your favourite frozen fruit to give your water more flavour. 

3. Drink throughout the day! For those who workout, we may only think about hydration right when we're getting ready to workout or train. If you're only chugging your water right before or during a workout, it doesn't have time to get everywhere it needs to, and might leave you feeling sloshy or needing to pee during your session. Instead, try sipping on water throughout the day to meet your hydration needs, and drink according to your thirst right around your workouts. 

4. Think outside just water! Technically all non-alcoholic fluids do hydrate us. However, we know that excessive amounts of sugar from drinks like pop, or tons of caffeine from lots of coffee are also not great for our health. If you struggle with plain water and crave fizz, try soda water. Decaf or herbal teas can also count, whether they are hot or iced. Many fruits and vegetables contain a lot of water, including cucumbers, tomatoes, watermelons, and citrus. 

Psssttt.... looking for more information about electrolytes? Check out our blog post about them HERE!

Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com to learn more about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!

The Importance of Showing Up For Yourself

September 2, 2025
Written By: Coach Sienna Showing up for yourself is so important but its often overlooked and dismissed. Showing up for yourself isn't some cheesey, made up statement. There is meaning behind it and science! Showing up for yourself is an empowering practice that can transform the way you live, love and lead! BUT what does showing up for yourself actually mean? And why does it matter so much? S howing up for yourself is... Not Selfish You matter and you are important! Treat yourself as if you were a loved one. It means honoring your own needs, values and well being to achieve overall wellness. This means being consistent in the way you treat yourself, not just when it's convenient to you! It is…. Keeping your word to yourself and keeping those promises Choosing rest to prevent burnout It means giving yourself grace and speaking kindly to yourself (Its your first time living!) Prioritizing growth even if its uncomfortable Creating boundaries and sticking with them Say No when something doesn't align with you or your beliefs I t's about treating you like you are worth caring for not only when you have “deserved it” but because you are worth that care, always! Why does all of this matter? It strengthens your relationship with yourself Prevents you for burning or crashing out Builds self confidence as well as trust in yourself Helps you stay balanced emotionally and physically The more time you spend getting to know yourself you learn and discover hobbies! You learn that YOU CAN DO IT and that YOU CAN DO HARD THINGS! You become more present for others! You are no longer pouring from an empty cup! What does this look like in real life? Drinking enough water even though you would rather skip it Going on a walk or doing meditation to have time for yourself to avoid crash out Keeping promises you said you would Letting go of perfection and simply doing the best that you can with what you've got S tart showing up for yourself today! Let yourself know that you've got you :) --- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!

How To Make Your Workouts Stick

September 2, 2025
Written By: Coach Kelly I’ve been exercising since high school... I don’t want to age myself tooooo much ;) but that was quite sometime ago. I meet with people all the time who are looking to get started. They are looking to lose weight, tone up, feel better, happier, increase bone density, do something for them, for various reasons. I’m going to give you two of the most important things that you need to do to make your fitness stick, through al season nd all set backs. Write these down, memorize them, and repeat them over and over. You’ll always succeed. Forget about motivation Seriously, forget it. Motivation comes after you get started. It comes when you start to see results; it comes when your pants fit different; it comes when you’re not out of breath going up stairs; it comes when you are running down the soccer field with your kids; it comes when you are happier; it comes when you feel less anxious, less depressed; it comes after you get started. Remember your why Why are you wanting to get started? Why do you want to spend money and time at a gym? Are you willing to do this for months, if not years? When your schedule gets busy, or your kids get sick, why will you keep coming to classes or appointments? You just need to get started, and you need to clearly understand why you are starting in the first place. After that, you must stick with it. Even when y you’re tired, when you’re frustrated, when you want to give up. Everyone wants the quick fix. We will spend hundreds, if not thousands of dollars on supplements that promise to help us lose weight, feel better, but honestly, nothing will compare to the eating some vegetables and getting in a structured workout with a Coach or at a gym 2 - 3 times per week. I know it’s hard. I know it’s hard. Like, I really, really know it’s hard. But, as you’re reading this, look way down the road, like 1 year, then 3, then 5 years. How do you want to feel? As hard as it is to get started, it will be even harder if you don’t do anything. You deserve to invest in yourself. You deserve to feel good. You have got this and we believe in you - Let’s go! ----- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!

The Journey of Degree Fitness

September 2, 2025
Written By: Coach Kelly My gym ownership journey started in December of 2019. At the time I was managing the day to day Degree, coaching classes/appointments and running events/programs. The previous owner had some really exciting things coming up in her life that required big changes. One of them being handing over the keys to someone else. It was an immediate yes, and an absolute honour! Degree was originally founded as a place to workout with a group of like minded, amazing people. Using fitness as a vehicle for a better overall life (happier people, healthier people). I always believed int eh original mission, vision an values of Degree and they haven’t changed much over the years :) Fitness to me was a way to escape; I could move my body, stay strong and feel empowered when everything else around me felt like it was falling apart. I’ve continued to use fitness to improve my overall health and strength, and just like when I first started, to stay grounded when everything else feels shaky. Fitness to me, and at Degree, is more than muscles. It’s helping our clients have a safe space they can come, be themselves, and workout with their gym buddies. As they do this, the most amazing things happen, and it makes our hearts soar as you Coaches… We see you light up when you crush a hard workout, or do something you didn’t think you could do. When you share a bright spot and everyone in your class is genuinely happy and excited for you, too! When you start to realize, and believe , that you are whole heartedly capable of anything you put your mind to. That you are worth it; you always have been. Degree is the cornerstone of health and wellness, and we will always be here to help you, and our community live their happiest, and healthiest lives! ----- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!