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How to Drink more water - Some Helpful Tips | Keto Mom


Keto Mom here!

So think about it like this, take whatever you weigh and cut it in half, and that's approximately how much water you should be drinking in ounces. This is twenty ounces, so you would need five water bottles. If you start in the morning, you have one before breakfast, you have one mid morning, you have one for lunch, and then you stop a couple hours before bed.


Points to Ponder


00:48 Power of Dopamine and Endorphins

01:54 A bonus tip for bad days

03:08 The visual was only a guide

03:19 Everybody should be drinking water

03:47 How much water you should drink

03:59 Check the color of your urine

04:54 This is the visual

06:23 Water is important

07:13 Some helpful tips

08:08 Figure it out, reward yourself

08:29 Eight ounces is one cup

08:56 24 HR REBOOT

09:27 60 HR REBOOT

10:16 Why do we need to FAST

11:02 A found pound thing of fat

11:38 A visual reminder

12:22 Some helpful tips for eating

12:48 Factors with fat loss

13:15 Tips for stress management

13:33 Do not compare

15:28 The Seven Decisions by Andy Andrews

15:35 Blaming


Full Episode Transcript


Welcome to the Keto Mom page, my name is Stephanie and we are going to discuss water intake. Why? Because I posted a visual earlier today, and I have more people griping about drinking water than ever before. So we're going to give you a visual of drinking water and how much water you should drink. So here's the deal, as you're tuning in, where are you tuning in from... If you hear any loud noises in my home, I have four daughters, we've got four dogs, we also have all of the nieces and nephews over which means there isn't a lot of kids, and a lot of dogs in this home. In fact, they're all behind me snacking right on the other side of the camera. So as you're tuning in, where are you tuning in from...

The power of Dopamine & Endorphines

And prior to me pressing play, I was teaching all of the kids the power of dopamine and the power of endorphins in your body, so here's your tip that you just get to have because I feel quite happy at the moment, because I drink my water. So here is a really quick tip for you, a bonus tip so you should think about this... Anytime that you're crabby, anytime that you're stressed, if you're doing the 60 hour Keto reboot, we are going to talk about this. If you were doing the keto reboot, I talked about it earlier in the coaching customer group...


And I was just talking to all of these kids that you cannot see munching on beef sticks and popcorn on the other side of the screen, I said if you ever are going to be mean to your mom, or you don't want to do school, or maybe you're watching me right now and you're crabby because you want some food, maybe you're fasting, maybe you're doing the reboot. Maybe you're at work and you want to go home, maybe you're at home and you want to go to work, maybe you've got a grumpy spouse, maybe you've got kids that aren't listening, may be you're having a great day, I'm having a great day.

But if you are not, I need you to stop for one moment, and I need you to do this... Raise your eyebrows, put a smile on your face. It creates endorphins and dopamine in your system, and you're going to have a better day so you're very welcome.

Now here's the deal and here's why we are hopping on here, if you're asking questions, the comments go so fast so I will come back and answer questions and private message you. If it's about the reboot or the 24 hour fast, I'm going to give you a whole bunch of information in just a minute. But the question today, as I was giving a visual about drinking water, I had a lot of people that were not happy about the visual.

You should be drinking more water

I want to give you an idea, the visual that I shared today about how much water you should be drinking was just a visual. So some people were like, "I don't weigh a hundred pounds, I don't weigh a hundred twenty, there's no way I can drink X amount of water, I weigh two hundred pounds". So I want you to think of something, it's a guide... You need water, especially if you are consuming more low carb Keto foods, most of the time you've got more sodium and you need to have water.


Everybody should be drinking water anyways, you'll feel better. If you are Keto or low carb and if you message me and you say "I've got a headache, I've got leg cramps, I kind of feel off today". I always say what I say, drink your water! How much water are you drinking, so I want to give you a visual because oftentimes people hear "I can't drink that much water, I don't want to drink that much water".

So think about it like this, take whatever you weigh and cut it in half, and that's approximately how much water you should be drinking in ounces.

If you go to the bathroom, and your pee is the color of my shirt (yellow), you need more water. If it is brighter than my shirt, you need more water. If your pee looks clear, then you're doing good. Do you look at your pee, and do you know if you need more water? If it's yellow you need more water, teach your kids that. If you want your kids to drink more water, just say "Yo take a peek in the potty and if it's yellow, go drink some water". So here is a really quick visual for you... First of all, how is your day? If you need to be happy, raise your eyebrows put a smile on your face. Tell me where you're tuning in from, press the share button because Sharing is caring. And I'm going to bet that if you need to hear this, somebody else might need to hear too, press the share button.

You need five of these

Here's what I want to show you, there is eight ounces in one cup, let's say you weigh a hundred pounds, or let's say two hundred pounds, you need approximately a hundred ounces of water. And somebody might go "A hundred ounces of water!".

This is twenty ounces, so you would need five water bottles. If you start in the morning, you have one before breakfast, you have one mid morning, you have one for lunch, and then you stop a couple hours before bed.

But sometimes people need a different visual, if I'm thirsty and I want to get a couple extra cups of water in, we think cups and we think this massive glass of water. This is eight ounces, this is one cup of water... So if you measure it, you want to know how fast I can slam this little cup of water? Are you thirsty? Maybe we should all chug some water.


Okay, maybe we should all drink some water, get your glass of water, you can come chug your water. What I mean by that is if you need so many ounces, this is covering eight ounces of my water. Or I don't want you to feel like you've got to chug it all in a little bit of time, water is super important.

As much as you hear "I'm two hundred pounds, I don't want to drink a hundred ounces of water", well then check your pee. If your pee is clear you're good, if your pee is yellow, then you need some water.

So here's how fast you can get eight ounces in, are you ready? Okay, we're gonna do this for you. You can come drink with us, we're gonna cheers to your water intake. Eight ounces Down the hatch, look if you set yourself an alarm clock, so if you told yourself "I have to get in at least 60 ounces of water". What if you had to do three of these or four or even five... Here's what I need you to do, here's a couple tips for you.

Cheers to drinking more water

I need you to have some water bottles with you at all times, I need you to set yourself an alarm clock on your phone, every hour tell yourself to go drink a glass of water, a glass is eight ounces. So have fun with it, a super simple tip you could do is you can figure out how many water bottles you need. You guys want to see something, I'm going to show you something that might disgust you but my husband likes to have it in front of him. So he doesn't eat junk, it might make you think of fat differently.


Take five rubber bands, or however many ounces you need. Put it on your water bottle and throughout the day when you drink your water and you fill it back up. Take one rubber band off, by the end of the night your rubber bands should all be gone, you should have your water intake. It's super important for those of you who are like "I don't like water", figure out how to drink it. I don't know reward yourself, put some of those little droppers in, just find some that don't have sugar in it. I use electrolytes and I just kind of split it up into different packets, so I don't mind drinking water but if I want to flavor it, I'll put some electrolytes in it some good ones. So that is your water tip for the day, remember eight ounces is one cup. This is one cup, I could do this throughout the day if I set an alarm clock every thirty, forty five minutes to an hour and slam a cup. It took me five seconds so you can totally do it. So for those of you who don't think you can, yes, you can.

The 24 & 60 HOUR REBOOT

Now I'm going to talk to you real quick about we've got a 24 hour fast going and a 60 hour keto reboot, I've got the reboot kit here but the box got wrecked. So we've got to fast we've got to reboot, some of you are doing the Fast with me and you just finished, Congratulations! All it is, is you're going to go for 24 hours, you're not going to eat from a Sunday to a Monday, you finished today and you drink everything in the kit. So you drink Ketones, you got your electrolytes, you've got your broth for your lunch and you've got your electrolytes and then you're done. If you want to know more about the 24 hour fast, you can only grab it once a week. So post 24 fast in the comments and I'm going to chat with you. If you are doing the 60 hour keto reboot, you're almost done with the first day.


So there's a 60 hour reboot, basically you're doing this for two full days. So what it looks like is you get up in the morning, you take your A.M pills, and then you take your caffeine Ketones, you've got electrolytes. You go throughout your day, and then you've got some broth for lunch and dinner. You've got your caffeine free ketones, and then you do that all over again, and when you're completely done, you break your reboot with a protein. And so that is the reboot. Whether you think you can do twenty four hours or you can do sixty, either one if you want to know more about the 60 hour keto reboot post 60 below, if you want to know more about the 24 hour, post 24 below. We're just going to chat and I'll tell you more, share some videos answer any questions.


They are great, Why Does somebody want to fast? It is to rest and reset your metabolism, it is to help you get into ketosis. It's to help you understand that you don't have to be controlled by food, you control the food, you don't have to eat out of anger or emotions, or habits or boredom, or because the clock says to eat. You have to be able to control when you eat food, are you hungry, are you not hungry, are you bored, are you emotional? Food does not have to control you, but you also have to be able to understand what true hunger feels like. So that is the power of the reboot, and the 24 hour and either way you want to start it's awesome.

Five pounds of FAT

Now, I'm gonna show you something... You guys want to see something my husband ordered? Look at this, this is a five pound thing of fat. It's jiggly and rubbery, and so this is what he keeps on our counter so he doesn't eat junk, which we don't have a lot of junk in the house. But I was like, "That's disgusting", I mean just look at it. If you're a dietician or something, I think sometimes they have it sitting on their counter. This is sitting on my counter, I try to move it, it's gross, but this helps him understand to stay on track.

He's like, "I need this visual to sit there so that I cannot eat when I'm bored, or if I'm emotional, or just because I want to eat something".

Because the question I'll often get is "Can I overeat good food?" and I'm going to say yes you can. You can definitely overeat good food, because there is a point to where if you're doing keto or low carb, you want to eat some solid and you don't just eat to eat. So some of the biggest tips I tell people is pay attention to if you're hungry, you eat when you're hungry, you're not forced feeding yourself. Also, I have people say "I'm doing all the things I'm working out and doing the best that I can" then I'll say "Are you overeating some good foods, are you eating just because you're like it's keto, I can eat it".


Also a couple of things people don't take into factor with fat loss, time, stress and sleep. Stress plays a huge factor in the way that your body reacts to you even dieting or switching your lifestyle. So don't underestimate the power of sleep and stress, if you're super stressed you've got to figure out a way to not be stressed.

Read a book, meditate, go sit somewhere and be quiet, go for a walk, just something to ease your mind. If you're not getting enough sleep, your body's gonna react to that as well. Fat Loss is different for everybody, so you can't compare your journey to anybody else's, I always I like to say stay in your own lane.
Learn to manage Stress & Sleep

You can look around to learn from people but to not compare yourself, and if you're comparing your journey and it frustrates you, then you can't look to learn. You just have to do what you know. So here's what I need you to understand... This is a journey, you did not get here today overnight, you are not going to get to where you want to go overnight. So you have to stay consistent, stay focused, and figure out why you're doing this. I'm reading an incredible book and I talk about this a lot, I love to read. Here's the deal, continue to tune into the page, private message me with questions.


I will give you a foods list, how we started but above all, I'm gonna say what are your goals? What are you wanting, and you have to want it. You have to own it, and you cannot blame, shame or justify things from your past. Like I'm reading this book, I love to read and I will give you a bazillion books to read, it's only things that are going to build up your mind.


So the first chapter, Andy Andrews, my favorite book that I just recently read is called "The Travelers gift". One of you told me to read it, it's incredible and then I bought every single book he owns. So the first chapter of this book (The Seven Decisions) talks about ownership, and he said "Most people, specifically even on their health and fitness journey, blame their past".

They blame their parents, they blame their environment, they blame their situations, everything that brought you to where you are today. If they don't want to take ownership, they blame. My parents didn't feed me right, I don't have a great work environment, I'm stressed, I don't have time, they blame their kids.

If you are blaming and shaming and justifying from today in the past, then you're probably not ready to move forward. So he said in anything in life, relationships, finances, physically, emotionally, you've got to own where you are.


Are you willing to own it and go, "You know what, I'm here today. I'm going to own my journey and I'm going to move forward. And if it takes me a year, it takes me a year. If it takes me two years, it takes me two years because I don't want to feel like this anymore". And so it's a great book, all of these things are great.


So I hope you guys have an incredible day, reach out with questions, drink your water. Let me know if you want to know more about the 24 hour fast post 24 below or 60 otherwise private message me, I'm here to help.


Have a great day.


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