The Only 3 Hydration Tips You Need

It’s my favorite time of year! Sweater weather 🙂

You would think that Summer would be my favorite season and I do love it, but there is something about Fall in New England that is unique. The smell of the outdoors, first thing in the morning, will bring back memories for anyone who went to grade school around here. Fall has a slower pace. Many people say good bye to spending weekends away but embrace being home. We have unbeatable foliage, apple picking, corn mazes, and lots of runners training for races.

Connors Farm Corn Maze

The Charles River esplanade is packed in the morning, after work and especially on the weekends with runners. I love layering up and going for a long easy run but often, I can’t tell how much I’m actually sweating due to the sweat wicking fabric most of my clothes have and cooler temperatures. Because of this and a few other factors, more than half of Americans don’t feel the need to hydrate when temperatures cool down.


If you are dehydrated, you may notice that your workout feels harder than it should. Athletes, you know what I’m talking about… those days when you just feel “off”? Water helps lubricate your muscles and joints. For every percent drop in hydration, expect a 3-4% decline in muscle performance.

If you don’t drink enough during the day you may feel sluggish and you may mistake hunger for thirst among other things. Having good hydration habits year-round is important but recent studies have shown that we sometimes go a little over board with our recommendations. Here are my easy to remember tips to stay hydrated throughout all 4 seasons:

  1. Drink fluids throughout the day to stay properly hydrated. Specifically, don’t wait until it’s time to workout to start!
  2. During a workout, drink when you are thirsty. Ignore the 8 oz every 20 minutes rule you’ve heard and listen to the cues of your body. However, don’t try to run a half or full marathon without stopping once for something to drink if you just don’t feel thirsty. You will regret that decision dearly. Have a couple swigs from each water station or full cup from every other if this sounds like you.
  3. Don’t overdo it. Your intestines can only absorb about 20 fl oz of water an hour. Obviously after rigorous exercise where you are sweating, feel free to ignore this factoid as you really should replace lost fluids.

Bottom line: Drink according to your thirst and if you hate water like Nick, you’re in luck.

For those that like a multi-tasking drink while hydrating themselves, I have a new beverage you should check out. Ocean Spray® PACt® cranberry extract water is a new cranberry extract water from Ocean Spray that contains PACs or proanthocyanidins – found uniquely in cranberries, to help cleanse and purify your body better than water alone.

What I like most about it is that it allows me have a tasty beverage that’s not boring, made without chemical ingredients and I’m supporting a local business. Ocean Spray is a local company based out of Middleboro, MA with farms in Cape Cod (as well as other places too). It is naturally sweetened with stevia and only 10 calories per 16 oz serving.


To say I’m sick of boring water and seltzer at 30 weeks pregnant is an understatement. PACt luckily comes in four refreshing flavors, Cranberry Raspberry, Cranberry Pomegranate, Cranberry Blood Orange, and Cranberry Mango Passion-fruit.

If you see it in store, grab a bottle and try it out. My favorite flavor is the Mango Passion-Fruit. Visit to learn more about Ocean Spray® PACt® cranberry extract water and take Ocean Spray’s Hydration IQ.


Check out PACt® water on Facebook, Twitter, Pinterest, Instagram and of course YouTube!

This is a sponsored conversation written by me on behalf of Ocean Spray® PACt® cranberry extract water. The opinions and text are all mine.

The Only 3 Hydration Tips You Need

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