Welcome to Nacho Fitness Coach. Two friends discuss all things fitness to bring knowledge and some opinion to you wherever you may be in your health journey. My friend Kaylee, the beginner, almost ran a 5k once. Recently had her first protein shake and is the proud owner of one set of five pound dumbbells. And my friend Sarah, the expert, runs when she lifts, has racewalked dozens of races including a full marathon and has 12 open protein tubs in the pantry. So
let's get started. Whoa whoa whoa okay so this podcast is for entertainment only if you have concerns about your health, consult a physician or other health care professionals. Kaylee how much water do you drink in a day? I'm drinking 64 ounces a day now. Now? Now. Okay so that's progress from what? Nothing. Really? I literally... What? No I never used to drink water. Why? I didn't like it. I didn't... I don't know. I didn't have time for all that. It's gross. It literally has no taste. Yeah
that's gross. That's not a twist of tea. I used to drink almost... I mean next to no water. Before I had kids I drank... My drink of choice was Mountain Dew. Oh. Did you know this about me? No but you know I threw high school... I mean Mountain Dew was... Yeah. If I have a pick pop I would totally be Mountain Dew. Right now you would drink Mountain Dew? Yeah occasionally. I don't drink pop very often. Yeah. Now. So
if I do... Yeah it's still the one that tastes the best to me for sure. We're talking about soda or coke for those of you that are outside of the Midwest. Pop. We call it pop. I do call it soda. You... I don't call it pop. Okay so then we get... But I drink... I mean I drink a lot of Mountain Dew. Okay. So how... I mean what's a lot? I mean I carried a Mountain Dew around with me all the time. I always had one. So did you get like a two liter bottle and have it or did you get the bottle?
I would have the cans at home. I would stop you know if I was out and about. Stop at the gas station. I always had a Mountain Dew with me. I would wake up in the middle of the night thirsty. And you would go drink a Mountain Dew? Yeah. No. Go back to bed. Really? I mean no overtime. This was in my early 20s. But so then was it a can, a bottle? Like when you when you do that like what did you have ready to go at home? I would go down and open a can out of the refrigerator. I don't know.
Maybe I would drink whichever one was sitting next to me. That one's half open. No bubbles left. I didn't discriminate. It didn't matter. Sugar was sugar. I had a room in college. Like it was Diet Coke. I mean that's all I remember drinking. Oh people that are a different to Diet Coke. I have a friend. Yeah I still have a friend now. Yeah she loves Diet Coke. There are there is no addict out there like a Diet Coke addict. My dad drinks
Diet Coke. Yeah. I wonder what they put in Diet Coke to make that happen. I don't know. It does actually kind of tend to be one that people like... Yeah they go hard. Yeah. I've never liked Diet Coke. And they drink it like water. Mm-hmm. Like you used to drink Mountain Dew like water. Okay so how much how much do you use to consume on a daily basis of Mountain Dew? I mean I honestly couldn't tell you. I mean it was several 12 ounce containers.
Like when I was in when I had a job as a nanny they were like what do you what do you like to drink? They were doctors so they were probably like what? And I was like Mountain Dew. And their kids like they would because they would provide my Mountain Dew for me and their kids are like oh there's Kaley's. Kaley's pop. Wait did they say pop and wait? Yeah. No this was in Omaha. Oh the Omaha. Okay so then they're still in the pop country.
Kaley's pop. Yep. Gotcha. I quit drinking Mountain Dew. I think when I found out I was pregnant with my first daughter and I was never able to go back. I tried it later. I don't like it. Isn't that crazy? Yeah I can't drink it. I like I mean if I'm gonna have a pop I'm gonna have a I don't know cherry Pepsi Pepsi. Dr. Pepper. I do like a good Dr. Pepper every once in a while. Yep. Yeah. Okay so the Mountain Dew
switch is now back to water. Okay so now you're drinking over 64 ounces of water a day. Okay and that just came out of needing to fill the void. Yeah I mean I think it came well this came a while after the Mountain Dew. Well then what did you drink in the middle? I don't know. Probably a little bit of water. I don't know. Just nothing. I think I had a stint where I would buy like cherry Pepsis. I have
cans of that at home. I don't know. There was nothing really in between but we're talking years in between because I quit drinking Mountain Dew nine years ago. Right. I didn't really start drinking water really well until probably two years ago. I don't know what I drank in between. Whatever I was probably just severely dehydrated. I mean Pop has water in it. Yeah. But a lot of other things too. So then what was it that made you be like I think I'm gonna start drinking more water.
My husband. Or just drink drink water in general. I think I'm gonna drink water. He started doing it and then you know and I was just like I was like oh I feel like crap I feel like oh I you know whatever ailment yeah I'd me that day and he's like drink water drink water. Oh yeah. I'm like that's not gonna fix all my problems. It's gonna fix a lot of them. It did. Funny enough that really simple thing actually did fix. So I started with like the my friend got me a big one of those
big has the time on a big water bottles that has the time on them. Yep. To drink so much by like seven and then drink so much. I knew and I carried that bad boy around for a long time. So was that 64 ounces then it was like a whole day like okay so like a half gallon. Yeah basically. Yep. Carrying that water bottle. I would carry that around. And the other thing is I can't drink cold water. Oh I can't either. Room temperature all the way. Yeah room
temperature. I don't know how people we we don't have ice in our house. Yeah. It's a waste. So yeah I just carry I'd filled that up in the morning and I carried around with me all day and now it's more second nature. Now we have we buy like plastic water bottles. It's not great for the environment but. A lot of things we do that aren't perfect. Don't don't blame them on just the plastic bottles. So I mean what so it's four of those a day. Which depends on what size of water
bottles. 16.9 oh yeah. Yeah four. I can easily I can easily get those four of those down a day. So what if you had to double it and get to a gallon a day. I don't know I thought about that. I don't know. Why. Why what why what. Why not. Why not. Yeah. Do I need to. You should. Drink a gallon a day. Yes. I think so. That has always been. My like. You drink a gallon a day. Easily. You got to control. Easily. Sometimes more. I there were the point in time that it would be two gallons a day
and that that's a whole new level. That was not necessary. No. It doesn't sound necessary. No. But for sure a gallon. So you drink a gallon. Oh yeah. Every day. Easily. Wow. Sometimes more. I thought I was doing great. You are doing great. Come here. I feel so much better. It's amazing. Yeah. I I don't know. In what ways. I thought it was in every way. I just I didn't know I didn't realize how dehydrated I was. Yeah.
That was probably my main problem. Was it like a thargic. Mm hmm. Slow. Yep. Foggy brain like you feel like you're thinking like you know slow to process stuff. I mean. Relatively. I think I just kind of got to a point where like with you know motherhood and all that is just like oh I get this is just the way life is. This is just the way I'm everybody feels this is the way I'm supposed to feel and that just that small change of
just drinking enough water has almost I mean completely turned that around. I don't feel like crap every day now and I feel like I'm I'm the appropriate amount of tired when it's appropriate to be tired. You know what I mean. Yeah. Yeah. For sure. Not like excessively just because of the habits like that. Do you feel like you're sleeping better. Yeah. Yep. Did you see any changes in like your skin. I don't know. I honestly don't pay attention
to that as much. Yeah. Because there are there are people out there that really believe that water intake helps the way your skin looks. There are just so many things I can keep track of and skin. That's not one of them. That's the last one. That's the last one. I've always had five. OK skin. So I can't say that. But I guess I mean that's also you know a lot of times people are tracking towards like three quarters to gallon before they're recognizing
those benefits. So maybe you haven't even hit there yet. Maybe you may step it up. Maybe maybe you should. Maybe you maybe all of a sudden one day you'd wake up and you'd look at your complexion in the mirror in the morning and be like glowing. I'm 20 or younger. Maybe you should try it. I mean so I did. That's literally I just have to double what I'm doing now. I feel like when I start in the morning because I work out in the morning so I get
I get a good good amount of water down before 7 a.m. that's good. And then I'm like oh I'm ahead of the game. I don't know. I drop off somewhere during the day the last two one or two bottles are harder to get down. Do you sip or do you chug. I just drink it. I have a little the little 16 ounce bottles though right. Yeah. Yeah. You just get those little round. Yeah. Those little tiny things. Yeah. Yeah. No straws. No straws. I did have
a straw at my big and my big counter one that helped. I think that helped. You like the straw. Yeah. I don't like straws. No. Some people don't. A lot of work. Some people don't want the extra wrinkles around my face like my you know mouth. I feel like that. You know you're beautiful. Constantly drinking. I have a straw. I would never think of that. I would never think if I drink out of a straw I'm going to get wrinkles around my mouth
ever. Yeah. Do I have wrinkles. Well because you don't pay attention to your skin. So I mean that makes sense. Who has the time. You know. I don't think you have like straw forehand usage. Oh I have my like. I don't know. My idiot lines. Your frowny face. My idiot lines. They're the ones that come out when I'm just looking at you like. I have no words. There's that. And then yeah. So anyways but yes that will have impact if
you drink a straw a lot. You know so. I'll keep that in mind. Yeah. So I've just been drinking these plastic water bottles getting four down a day. I try to add two more. I can do that. I can do that. Just see what you can do with it. Do I need to be chugging it. No. It's just like overall total intake. You know a lot of push back I'll get is well then I'm have to go to the bathroom or yeah you are probably. I mean yeah I can train
your bladder like hold on. But oh I have a question. What. Because I also drink in the morning I drink a glass or a mug of green tea. Does that count as my water intake. Let's pretend like I'm tracking my water intake. Do you use water to make a green tea. Well yeah. Then. Yes. It does. Because I looked it up the other day. And I had there was a myriad of yes you can. No you can't. Yes you can. No you can't. Can you count your coffee
as tea. Most people will say yes. There's water in it. There's water in soda. Well that's true. Fair enough. Let's talk about. So yes. So if you do have to pee more. We'll get back to that really quick. If you do have to pee more that just helps your step count. Like your overall activity for the day. Right. I'm like good. That's a good thing. You got to get your butt up and you got to go to the bathroom more often. That's awesome. You're
going to get an extra 500 steps in today. Like the way you think. We're moving the meter. But like all compounds and it's great. So. Yeah. I mean I do think it's kind of an interesting thing because it's always interesting to me to talk about water. It's simple habits. Most people have a taste situation or they think they already drink enough or they don't have enough. But like the fact of the matter is that most people are not consuming enough.
Right. I mean most adults probably three out of four 75 percent of Americans are dehydrated chronically dehydrated which impacts your sleep which impacts how you feel how you think you know all the things that just I mean I don't know what the percentage is but like our bodies are made of 60 percent of water. And so it's like you need you need that function for yourselves and all the funny things. And so yeah I just I don't know I do feel like
it's an even number for people to try to go for is a gallon. So however you want to dice it up if we have your 16.9 ounce bottles. Yeah. I prefer now Jean bottles. There are 32 ounces and they got the big wide mouth and you can just chug. I can chug half of it without stopping to take a breath probably. Wow. I mean there you go. It's you're not sucking out that little top. I mean you can get more down faster. You're super human.
Well you know when it comes to my water I didn't know you go to the East for sure. I'm not going to say I'm floored. Yeah. I mean I actually like got really super excited when we were in the store and we saw that now Jean has now a 48 ounce bottle. Like so you know I don't have to go fill it up as much but the only thing that you're missing out on those steps I am missing out on the steps right because I don't have to go to the sink
to fill it up. And that's the other tip that I will tell people that once you finish drinking a bottle if you're using a reusable one because you actually care about the environment. Right. As soon as you finish drinking it get up right away and go fill it up. Yeah. That's one like helpful tip because it's like don't wait until you think you have to do your thirsty again.
Like as soon as you're done drinking it go fill it back up so you've got it ready to go and then you just you know kind of keep drinking instead of having them like yeah I think I've I've successfully managed to make it a second nature. Well now we get to like move the meter a little bit. Yeah. You do you want to go straight and just double it or you want to make the stop third three fourths of a gallon first. I can double it.
All right. See how I do. Let's go time. Yes. It's crazy because so many people as they're doing like health wellness changes the media focuses diet and exercise like what we're eating food wise and how much we're going to the gym. It completely gets underestimated how all of these other things throughout their day can have major impacts in your goals and drinking enough water is totally one of those. Mm hmm. Completely one of those. So I don't
know what challenges out there do you have you seen have you run across. So I hear our social media like official. I have heard of the have you heard of the thick water thick and water. No trend. I had not heard of this until I do to make it thick. OK. So they have freeze it. Is it half ice. Thick water is designed for people with dysphagia meaning
they have difficulty swallowing. OK. So there is this product out there called thick water where it's it's water thickened up to make it easier for the people with this condition. Why would that make it easier. I feel like that would make it harder. If you're drinking something thicker wouldn't that be harder to swallow. I think for this particular condition I guess so OK. Kind of intuitive to me but so anyway the great people of Tick Tock decided
to take this. Turn it into a challenge. OK. With the thick water or just different with just water in general with the with the thick water. So what exactly did they do to make the water. I mean let me like do they add some sort of like xanthan gum or something added to it. That makes it. OK. There's a new Tick Tock challenge that is not exactly dangerous to the person doing it but could be harmful to someone else. OK. The latest trend on Tick
Tock is the thick and water challenge. Get to the good part. So the 30 day. This is a 30 day challenge or is there a different 30 day. I think this is just a dumb thing that people were doing and then they would try it and then they would talk about how gross it was. OK. So there's some flavor situations going on which. Yeah. OK. The water is being purchased by people who do not need it and they're making viral videos about how weird
and gross it is and then dumping it out. There have been numerous videos out there by nurses medical professionals and those who rely on the product for them or loved one telling people to stop. This is not an easy product to get. It needs to be left for people who actually rely on it. OK. So it sounds like a trash trend. Yeah. Let's not try it. Just like the like the tide pods like when I was. Yeah. They mentioned that in here. Let's not
eat tide pods. Let's not try. Let's just stop doing Tick Tock. Another trend for the trend. The one. The trend. That's true. It's going to be good. The 30 day gallon. See. Gallon a day. Yeah. OK. So I'm on to something then here. So now. But I missed the boat. Like I should have marketed it as a 30 day gallon challenge and then I would have been the one that was like. I'm the one that created this new 30 day challenge. It went viral all
because I've been telling people for a decade to drink again. I didn't put it on Tick Tock. It doesn't count. I'm not on Tick Tock very well. Well there's another one called. Spa water. OK. What's. I don't know. I don't know what the challenge is here. I think it's just more of a thing going on on Tick Tock. Like you drink the spa water or is it just encouraging
to go to a spa with water. It's it's making spa water. You use ice cold water. Cucumber a fruit of your choice lime juice and sugar mixing these ingredients together will give you the spa water. Why do you have to add the sugar. What else did you say you put in it was the fruits. It was cucumber cucumber which is good fruit of your choice like lemon lime juice sea and sugar. Why add the sugar. I don't understand. Who wrote this. Hold on.
I mean I should have been more ready to go on this. I didn't know you were going to be this interesting. I mean if you were to infuse water to have a little bit of flavor because that was also your thing too. Right. You're like I don't like the flavor of it. Yeah. It doesn't taste anything. It's just wet but water is water is wet. People do have you
know opinions about the flavor of water which is fine. So if you are someone that needs something to kind of like you know give it a little something slice cucumbers is great lemons great lime but I am like perplexed as to what the like you don't need the sugar. Why add that in. It's just now you're now you're adding the calories in. I don't I by
the way don't hate on sugar all of the time. I think it depends on what you're doing with the rest of your life but we have to talk about that in a future episode because there are people that will definitely hate on sugar and blame it for like lots of world problems. Okay. I think the reason why it is made headlines is because this has nothing to do with anything we're talking about but it was ripped for cultural appropriation. Oh. Oh well then there we go.
Okay. Well now that I'm looking now that I'm actually doing my homework. I mean yeah that's the thing it's like okay great add a little fruit or you know vegetable and the cucumber is nice like but yeah you don't need to add the sugar into it and it's going to be just as delicious. It's refreshing it's healthy it's flavorful it's low calorie it's hydrating
what's not to love. Yeah. Although I also wouldn't do the ice water like I need the room temperature stuff for sure because that's it chugs I can chug it faster but that's when you get you know get the wide mouth bottle. I mean I think I literally have had 20 now doing bottles in my possession at one point. I have one of my car each of my cars got one by my bathroom sink one the kitchen one of the dining room table one by the couch. What temperature water
ever your protein with just out of the tap. Well he was about four or five ounces cold water only do about four I mean it's not warm water out of the tap like I do the cold you know cold tap water only do about four or five ounces though and then I'm chugging a protein shake and just a couple of gulps so with a scoop I don't sip it. You're a wild animal.
What how many ounces of water do you use for your protein shake. That's the whole thing because for some reason when I first started I don't follow the label requirement like
for some reason I got in my head that I needed to it was like 16 ounces for two scoops. Oh which was fine like it was fine and then I don't know apparently I was reading the label this was just a couple weeks ago I was reading the label and I was like oh I'm supposed to be doing eight ounces for two scoops and I tried that how much how much proteins in your each scoop. I don't know. We need to know the answers to these things. Is it too thick.
It's too thick eight ounces is too thick. So it doesn't matter I'm still getting the same amount of protein in 16 ounces or eight ounces. It ends up being a personal preference when it comes to mixing with protein but I have my water has to be cold. But I like protein I like about half of what it's usually recommended. I like it to be the thicker. I just shoot it I just ask you why don't you just pour the powder down your throat. I could probably
not really much different. I you know I probably put it in the IV if I could we are not the same. Now I will because I don't make just one protein shake at a time because I'm lazy. I'll usually make three because if you get a tall like a shaker bottle. Is that what are you drinking today. Easily. Yeah. So I'll make like one one bottle and put in 15 ounces
of water and do three scoops. Sometimes I'll add in like some coconut powder oil to give it a little extra texture and some cream and then shake it up and drink one shake worth but then I'll put the leftovers in the fridge. So it's refrigerated so sometimes it gets a little colder but yes then you can count those ounces of water or your water intake. Oh yeah. See for me the way my brain works water is water. True. Everything else. Yes
everything else is not water. That's fine. I can't be so then good still do a gallon of just water water. Okay. And we'll see how that goes. Yeah. If it's not if it's not water I don't exactly want to be sitting up with ideas though that you're going to start beating me on steps challenges though either. How many steps you have today. No we're not talking about today. Today was a rest day. What today was a rest day. Oh my one wasn't
a good day either. We're not even going there. How is that even human. I looked at my watch on the way here and I was like we're not going there tonight. I hate pain. There we go. Okay so water. Love it. Hate it. I love water. Oh I love water. I haven't always loved it. I love it now. I'm going to love it when you get to a gallon. All right. I'll do it. Okay until next time. Bye. Thanks for listening to the episode. Be sure to let us know how
you feel about the topic. Do you love it or hate it. Also subscribe. Give us a five star rating and of course tell your friends until next time. You've been listening to Euphony Innovatives Sonified.