From Coffee to Cocktails: The Electrolytes & Hydration Playbook

Staying hydrated is one of the simplest but most overlooked ways to improve energy, performance, and recovery.

Water affects everything — from how your muscles repair, to how your brain functions, to whether you feel bloated or energized. And hydration isn’t just about plain water — electrolytes, BCAAs, caffeine, and even alcohol all play a role.

Sip Smart!

Baseline + AM Hydration

Start simple: aim for ½ your body weight in ounces of water per day (non-negotiable).

• Example: If you weigh 160 lbs → 80 oz of water daily.

  
  

Why: Proper hydration keeps your body functioning at its best. When you consistently meet your hydration needs, your body won’t feel the need to “hold water” — helping reduce bloating and making you feel lighter, clearer, and more energized.

What I do in the AM: I add squirt of lemon juice into pint glass, fill with room temp filtered water and drink it down first thing every morning - before coffee.

Tip: Carry a refillable water bottle and set small check-in times throughout the day. A little lemon juice, cucumber slices, or a fruit diffuser goes a long way too!

Electrolytes vs. BCAAs: What’s the Difference?

My Morning electrolyte Routine: Most mornings, I mix one pack of Liquid IV (my go-to is Sugar-Free Peach) into 32 ounces of water — about 4–5 days a week, especially in the summer months. I usually have this after my coffee, either around breakfast or while I’m training clients in the morning.

And for workouts, I use BCAAs every single time. They’re a non-negotiable part of my training routine to keep me hydrated, fueled, and recovering strong.

Electrolytes

• What they are: Minerals (sodium, potassium, magnesium, calcium).

• When to use: Hot weather, sweaty workouts, travel, fatigue, or cramps.

• Goal: Replace what’s lost in sweat, regulate energy balance, prevent dehydration.

• Examples: LMNT, Liquid IV, Nuun, Ultima.

BCAAs (like Xtend):

• What they are: Branched-chain amino acids (leucine, isoleucine, valine) — plus electrolytes in Xtend’s formula.

• When to use: Pre-, intra-, and post-workout. One scoop in large water bottle, then drink quarter to half on way to workout. Refill and drink while working out, then refill again with about 10% left and drink post workout or stretch.

• Goal: Support muscle repair, reduce soreness, prevent breakdown, and rehydrate.

• Why I recommend Xtend: It’s a 2-in-1 blend of electrolytes + BCAAs, so you cover hydration and recovery in one.

  
  

Coach’s Guidance:

• Light/regular days → water is enough.

• Training days → Xtend pre, intra, or post.

• Extra sweaty/travel days → electrolytes if you don’t need added amino acids.

  
  

Water Back: Coffee

Coffee is a mild diuretic — meaning it makes you lose a little extra fluid.

Rule: "Water back" - Follow every cup of coffee with one full glass of water (8–12 oz). This keeps hydration balanced and helps prevent mid-morning fatigue or headaches.

Tip: Off topic, but... I add in little squirt of unflavored MCT oil to coffee to aid in mental and body fuel.

Alcohol: The Triple Negative

I call alcohol a triple negative because:

1. Calories store as fat — especially around your waistline. Alcohol is “empty calories” your body can’t use for fuel, so it often ends up stored as fat.

2. It dehydrates you — then makes you hold water. Alcohol pulls water and electrolytes from your system, so your body rebounds by retaining fluid.

3. It wrecks recovery. Your body prioritizes metabolizing alcohol over repairing muscle. Training “around” alcohol doesn’t work — it slows fat loss, hinders performance, and leaves you sluggish.

   
   

Tip: That’s why I teach: for every drink, add a glass of water (and consider electrolytes the next day). Hydration can’t erase alcohol, but it can help you bounce back faster.

Tips for Getting Your Water Up

• Carry a refillable bottle. Out of sight = out of mind.

• Set “water alarms.” Aim for small check-ins (morning, mid-day, afternoon, evening).

• Add natural flavor. Lemon, cucumber, or fruit diffusers make water more fun.

• Mix it up. Sparkling water "kinda counts" but no more than 1 per day.

  
  

What to Expect When You Increase Water

• More bathroom breaks: Totally normal. Your body is flushing and balancing.

• Temporary bloating: When you first start drinking more water, your body may hold onto it. Stick with it — consistency teaches your body to release water, leaving you lighter over time.

• Fight fire with fire: If you don’t drink enough, your body will hold water. Proper hydration is the fastest way to reduce puffiness and bloating. Hydration Goal: Lemonade Pee

  One of the easiest ways to track hydration is by the color of your pee. Aim for light lemonade color as much as possible.

  Too dark = you need more water.

  Clear all the time = you may be overdoing it.

  
  

What Kind of Water is Best?

Not all water is the same. Here’s a quick breakdown:

• Sparkling Water (carbonated)

  • Hydrating just like still water, though carbonation may cause bloating for some.

  • Choose options without added sugars or artificial sweeteners.

  • ✅ Great way to mix it up if you get bored of plain water.

• Flavored Waters

  • Lightly flavored with fruit essence or natural flavoring.

  • Always check labels — some contain added sugars or artificial sweeteners.

  • ✅ A good choice if it helps you drink more water, just stay mindful of ingredients.

• Filtered Water

  • Tap water run through a home filter (Brita/fridge filter).

  • Removes chlorine, metals, and impurities.

  • ✅ Great for everyday use.

• Spring Water

  • Collected from natural springs, contains natural minerals like calcium and magnesium.

  • ✅ Clean, refreshing, supports mineral balance.

• Distilled Water

  • Purified by boiling and condensing steam, strips minerals and impurities.

  • ⚠️ Fine in moderation, but not ideal long-term (can pull minerals from the body).

    
    
    
    

Coach’s Tip: Stick with filtered or spring water for daily hydration. If you drink distilled water, make sure to supplement electrolytes, since minerals are missing.

Hydration Mini-Guide

• Daily baseline: ½ your body weight in ounces of water.

• After coffee: 1 glass of water back.

• After alcohol: 1 glass of water per drink (+ electrolytes if more than one).

• During training: Xtend (BCAAs + electrolytes) pre, intra, or post.

• Sweaty/hot days: Add electrolytes for balance.

• Don’t overdo it: Too much plain water without electrolytes can flush minerals and make you feel worse.

  
  

Tools I Love

Consistency is easier when you have the right tools. Check out my [Amazon Storefront] for:

• Fruit infuser bottles + refillable shakers

• Electrolyte packets (LMNT, Liquid IV, Ultima)

• Xtend BCAA + Electrolyte blend

• Travel-friendly hydration packs

  
  

Final Thoughts

Hydration isn’t just about drinking more water — it’s about balance. The right mix of water, electrolytes, and BCAAs helps your body recover, perform, and feel its best. From coffee in the morning to cocktails at night, these simple strategies will keep you clear, energized, and consistent.

Let's go!

Ashley