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Fit Traveler Blog

Travel + Lifestyle Blog

8 Ways To Stay Hydrated

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If you follow me on social media, you know I don’t like to drink water. If I do, the water has to be ICE COLD!! Most of the time there is more ice than water. I have had to get creative on ways to stay hydrated. Especially now that I am back in the Midwest because summers here are no joke.

Also as a personal trainer, I hear all the time how hard it is for people to drink water. No one is EVER getting the recommended amount of water. (This could be a whole other blog post.) What I recommend for water intake is half your body weight in ounces.

Slow Increase the Amount of Water you Drink

This is EXACTLY what I tell all of my clients when it comes to water intake and an easy way to stay hydrated. Monitor how much water you are drinking for 2 weeks. This will give you your baseline. Then start increasing the ounces by 8 ounces each week. Don’t start slamming water to hit your intake. You will feel bloated and gain water weight. Slow and steady increase your water intake over time.

Fancy Container

Stanley Cups are all the rage right now. Hydroflasks keep liquids cold and hold a lot of water. I recommend finding a cup/bottle/glass that you want to drink from. You will have more success hitting your goal by drinking from something that motivates you. Personally, I like the 40oz hydro flask because I only need to fill it up once. Something that I need to fill up constantly and I will forget how many ounces I have drank. I also prefer a straw in my cup. I notice that I drink more with a straw than out of the cup/bottle. I have so many reusable plastic straws around the house. I like having a little bit of color. Check out a list of the best water bottles.

Infuse with Flavors

There are so many options for adding flavor to water. I personally love adding fruits and veggies. My favorite is lemon and cucumber water. Adding lemon to your water not only adds flavor to the water but brightens your skin as well. I learned about infusing from Cassey at Blogilates, and here’s one of her blog posts that talk about different water infusions.

Drink Throughout the Day

Drink water throughout the day instead of all at one time. Spreading it throughout the day will also make it easier to accomplish. I pair drinking water with standing up every hour. My watch goes off 10 minutes before the hour, so I stand up and drink some water. Plus, pairing activities, especially to something you are already doing will lead to more success.

Limit Caffeine and Alcohol

Notice that I said LIMIT not ELIMINATE. If you know me, you know that I like BOTH of these things. Fountain drinks are one of my favorite things. And if you follow me on social media, you know that I like to drink as well. I will be the first person to tell you to have the caffeine or alcohol, but work on reducing how much if you are wanting to get fit or stay hydrated longer.

Replenish Water After you Sweat or Workout

According to the American Council of Exercise, they recommend these guidelines prior to, during, and after a workout:

  • Drink 17-20 oz. two to three hours before you exercise.
  • Drink 8 oz. 20-30 minutes before you exercise.
  • Drink 7-10 oz. every 10-20 minutes during exercise.
  • Drink 8 oz. no more than 30 minutes after exercise.

Eat Fruits & Vegetables

Fruits and Vegetables have a high water content. If drinking water is hard, try eating food with a high water content.

Check the Color of Urine

Typically the color of urine should be a light yellow. If the urine is a dark yellow almost gold means that you are dehydrated. Also not going to the bathroom could also be a sign of dehydration.

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Hi! I'm Jessa! I'm here to talk about all things travel and healthy living without giving up all your favorites.

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# Peoria Area Farmers Market List Monday - Peori # Peoria Area Farmers Market List

Monday

- Peoria Metro Market: Everyday May - Oct 31 8am - 4700 N. University St., Peoria

Tuesday

- Morton: June 4 - August - from 3:30 pm until 6:30 pm - 225 E. Jefferson St., Morton
- Peoria Metro Market: Everyday May - Oct 31 8am - 4700 N. University St., Peoria

Wednesday

- Peoria Metro Market: Everyday May - Oct 31 8am - 4700 N. University St., Peoria
- Junction City: May 24th - ? - 3pm to 6pm -
- Sheridan: May 1 - September - from 3 pm until 6 pm - 3827 N. Sheridan Road, Peoria, situated outside of Relics and Sheridan Nursery.

Thursday

- Peoria Metro Market: Everyday May - Oct 31 8am - 4700 N. University St., Peoria
- Pekin: June 6 - August 29 - from 330pm to 630pm -551 S. 14th St., Pekin, in the Miller Center parking lot
- Pekin Fall Market: Two fall markets will also be held − Sept. 12 and Oct. 10
- 3rd THURSDAY ONLY - May 16th, June 20th, July 18th & August 15th - 3pm to 7pm -

Friday

- Peoria Metro Market: Everyday May - Oct 31 8am - 4700 N. University St., Peoria
- East Peoria: June 7 - August 30th - from 4pm to 7pm - 396 W. Washington St., East Peoria

Saturday

- Peoria Metro Market: Everyday May - Oct 31 8am - 4700 N. University St., Peoria
- Peoria Downtown - May 18 - Sept. 28 -  8 a.m. until 12pm - 212 SW Water St., Peoria, in the River Station parking lot.
- Germantown Hills: June 1 - Oct 26 - from 9am to 1pm - Germantown Hills Crossing
- Metamora: June 1 - September - from 8am to Noon - 113 E. Partridge St., Metamora

Sunday
Glow Wild at the @therealpeoriazoo Dates: Friday Glow Wild at the @therealpeoriazoo 
Dates: Friday - Sundays until April 27
Time: 5:30p-9:30p

We got there around 6:30pm, and didn’t leave until 9:15pm. The website says the walk will take about an hour, but you can go at your own pace. There are so many lanterns in each animal exhibit.

We started going through the Asian Trail, there was year of animals. The Africa section was my favorite, but I am not going to tell you why. But it was a nice surprise, and I was way too excited.

There were hands on activities throughout the zoo, but by the time we got to some of the areas it was closed.
-make your lantern
-paint rocks to be placed around the zoo
-tattoos
-music each night

🎟️Tickets:
Advance Online: Adults $19.95 | Kids $13.95
At the Door: Adults $25 | Kids $15
What are your “musts” when traveling? Let me k What are your “musts” when traveling? Let me know in the comments! 

These are the things I always have when I travel: (arrow down)

1. Spare credit card/bank card - I typically bring this, but before my last trip my regular bank card got hacked. Now I make sure to always have 2 cards with me. 
2. Portable charge/power banks - I have a charger that I keep in my car all the time. It's a 4 in 1 charger, but I also have portable charge that I keep in my bag. It has come in handy more times that I can count for me and other people. 
3. Reusable water bottle - I have my Stanley when I am driving. While I am hiking I use either a water bladder or a hydroflask. 
4. Reusable Bags - My favorite is the Mary Kay roll up bag. It has 4 plastic bags that holds everything I need for my morning/evening routine and shower time. 
5. Books - I will most always have a physical book along with my kindle app. I love to read. During my hikes I stop throughout for snacks and reading. 
6. Wet Wipes - My favorite is HyperGo because they have so many different scents. They are also 12x12 so usually 1 works for the whole body. 

In the reel - Things I won't travel without

Caption - What are your travel musts? let me know in the comments because I am going to compile a list and share later. 

Here are mine:

portable charger - I have a small bag where I keep all my cords & portable chargers. 

spare credit card - 

iPad - I have everything on there. books. writing. 

snacks -

reusable water bottle 

headphones -
If this Heisman, I don’t know what else is!!! If this Heisman, I don’t know what else is!!! 

I recently tried to camp with him but that FAILED!!! he actually likes using more to pee on then sleep in.
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