The Easiest Performance Upgrade You're Ignoring
Want to listen instead? Click play below:
Headache by mid-afternoon. A little dizzy when you stand up too fast. Legs that cramp halfway through a game.
Most moms chalk it up to being tired, busy, or out of shape. But a lot of the time, it's something much simpler.
You're thirsty. And your body has been trying to tell you for a while.
The habit I'll never give up
I learned early in my hockey career how much hydration matters. Not just on game day, but every single day.
So I made it a habit. Water all day long. Extra during workouts and games. Then I started adding electrolytes, and that took it to another level.
Here's the thing: once you know what it feels like to be properly hydrated, it's really hard to go back to feeling crappy.
I see the same thing with my clients. When they start making hydration a priority, they're shocked at how much better they feel. More energy. Fewer headaches. Stronger in their workouts and on the field.
It's one of the easiest habits to change, and one of the biggest payoffs.
Slightly dehydrated feels a lot like out of shape
Hydration affects your body on a deep level. Even being a little low can show up as headaches, dizziness, weakness, muscle cramps, and that heavy, sluggish feeling.
So many people walk around dehydrated every day and just accept those symptoms as normal. Then they step onto the ice or the field, feel weak, and blame their fitness.
You can't play your best when your body is running dry. The good news? This is one of the fastest fixes there is.
5 simple habits to hydrate like a champion
Drink water as soon as you wake up. Before the coffee, before the lunches, before the chaos. Keep a glass or bottle by your bed so it's the first thing you reach for.
Have a glass before every meal. It's an easy anchor you already do three times a day, and it adds up fast.
Aim for about 2L a day. That's roughly eight cups. Start where you are and build up from there.
Drink extra when you play. Workouts, games, and practices all increase what your body needs. Sip before, during, and after.
Add electrolytes on big days. Long games, tournaments, hot weather, or heavy sweat sessions are when electrolytes really make a difference.
What this looks like in real life
Mom of a baby: a big water bottle next to wherever you feed, refilled every time you sit down.
Mom of toddlers: a glass of water for you every time you pour them a cup.
Mom of school-age kids: filling your bottle when you fill theirs for school, and taking it in the car.
Mom of teens: electrolytes in the cooler for tournament weekends, for their games and yours.
No fancy plan. Just water, on repeat.
Hydration makes every other pillar easier
So far we've covered mindset, building your foundation, and fuelling your body. Hydration is the quiet helper behind all of them.
When you're hydrated, your workouts feel stronger, your food does its job better, your sleep improves, and stress feels more manageable. That's why I coach all six pillars as one system. Next week, we're talking about the pillar busy moms skip the most: sleep and recovery.
You don't need to bounce back. You get to build forward, one glass at a time.
Take the free Readiness Check quiz to see which habits are holding you back from playing like a champion.
Comments