Two Overlooked Elements of Training


If you are like most lifters, athletes, on a diet, or training for a cause then you have probably spent a lot of time (hours) researching and obsessing over your training program. Most may even set up meal plans and do meal preps on Sundays counting every macro. You also probably invest in the latest and greatest supplements, or you stick with old and reliable. You may even spend time and effort researching, watching tutorials and videos and spend money on a fitness or strength wearable. Whatever your case maybe, you have dedicated a lot of time, effort and money making sure you have a well thought out and designed training program to take into the gym.

This is where some people may fall off, when the time comes to put in the work. All the planning and supplements in the world are nothing without the hard work and dedication it takes to really make gains and meet your goals at the gym. But you did it, you go to the gym 3-4-5 days a week and follow your meal plan and lifting schedule. You are seeing gains, but you know there can be more made, what gives?

Well before you can truly be a great athlete, you have to be a fully functional person. Your body needs, fuel yes, but what about the basics? Our bodies are made up of about 60% of water. Most people overlook these 2 key and basic things; hydration and sleep. We all know that we should get about 8 hours of sleep a night. But there is also a general rule, that for every hard training session you should add on an hour of sleep for your body to properly recover. If you are not getting your quality sleep and pumping fluids, your body is not going to be able to recover and stay healthy over the long-term.

There’s no point in training hard if you don’t sleep and hydrate. None of that secondary stuff will matter. 

Did you know that water is essential for your skin, internal organs, muscle tissue, hormone function, joint health, sexual function, or your mood. You have to make sure you are drinking enough water throughout the day.

But exactly how much should you drink?

Most people know that you are supposed to drink about eight- 8 ounce glasses of water a day or about half gallon. But for active people that should be increased to around 3/4-1 gallon a day. It could be a little more or less depending on your body. Rule of thumb for active people; 1 gallon a day of water.

Drinking frequently is tough, most people forget that they should carry a good water bottle around with them and be sipping it throughout the day. It is important to invest in a portable water bottle to keep in your purse, backpack, briefcase, or gym bag. In fact, get a clip and clip it on your bag, the more visible it is, the more you will remember to drink and refill.

How about 5 Hydration Habits that you can do to improve your health:

  1.  When you wake up, drink 1 full glass of water
  2. Drink a full glass of water with every meal
  3. When you feel hungry, before reaching for a snack, drink a glass of water.
  4. Drink 1 glass of water for any beverage you drink that is not water
  5. Before every workout, drink a glass or bottle of water, and at the end of every workout before leaving your gym, fill up your water bottle to finish on the way home.

30 Day Challenge; Drink Daily with #goals:

goals water

It is important to take care of the little things. Work on improving your quality of sleep and staying hydrated and not only will you notice that your body feels better, but you will see it have an effect on your gains in the weight room as well as a positive effect on your overall mood!

And because it’s summer or if you are bored of plain old water try adding some fruit in your water for a refreshing twist!




by RobbyNap

Midwest boy from the USA and a lover of travel, coffee, and whiskey. I am excited by all things sports related and marketing. Former Division III Collegiate Athlete from Simpson College, Semi Pro Football Player for the Des Moines Blaze, and currently coaching American Football for the Milano Seamen. Passionate about life, family, and lifting. I have a degree in Marketing with a Minor in Exercise Science, as well as completing a Master's in International Marketing Management in Milano.