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Tamrin Olden - Co-Founder/COO of TeamFFD

Welcome to my blog here on Team Fit For Duty. I hope I can inspire you and keep you motivated on your quest for a better life, both physically and mentally.
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I know you hear it over and over, but I can’t emphasize how important it is to drink enough water. It is essential to overall body function and helps with weight loss, energy and endurance, skin appearance, organ health, bowel function…and the list goes on. Since I’m pretty confident we all agree that all of those things are important to us - especially in the Law Enforcement profession where you are at higher risk for injury and health issues, I shall proceed with how much you should be drinking.

There are varying opinions when it comes to water consumption. The most popular recommendation is the 8x8 rule - eight 8 ounce glasses (the equals half a gallon). My personal preference and recommendation is actually double that - one gallon a day. That may sound like a lot - 16 glasses of water, but it’s easily attainable. After time you will actually find yourself able to drink even more than a gallon as your body adapts. The challenge when it comes to those who work in Law Enforcement is that you can’t be running to the bathroom every 10 minutes (excuse me suspect, can you please wait here while I use the little boys room) and you don’t always have access to drinking water (ever been stuck on a call for hours on end or tied to the radio/phones because dispatch is busy). Here are some tips to make it easier to drink more water:

Seize the opportunity to drink as much as you can - when you can. Here are 3 key times when you can get ahead/catch up on your water intake while limiting the on-duty potty breaks.

  • IN THE MORNING (whenever your morning is - for those work shift work) - keep water in your bathroom or by your bed so you can get started right away.
  • AFTER EVERY SET (or every 2-3 minutes if you are doing cardio) while exercising. Staying hydrated during your workouts will also help you fight muscle fatigue.
  • BEFORE BED - this will also help your body continue with the toxin clearing process that being hydrated provides; benefiting your digestive track, skin and muscles.

Wherever your water is, there you are. Making sure you tied to your water like you are the radio - you couldn’t or wouldn’t work without your radio right? Keep it with you in briefing, at your desk, in your unit, take it to trainings, etc. When things are convenient they become easy to do and it eventually becomes habit.

Carry a gallon or half gallon water jug so you don't have to worry about running out and not being able to refill when work gets busy. It’s also great to be able to see how much you have left to drink throughout your day - I like to set a guideline schedule of how much I want to drink by certain times (i.e. half gallon done by 11:00 a.m.)

Make drinking water desirable by adding flavor. Many people tell me that they don’t like drinking water due to lack of taste - I used to feel the same way but after feeling the benefits of drinking it, I didn’t mind doing it and eventually it became my preferred drink. If you want to add/have some taste, here are a few options.   

  • Drink pre-flavored water - there are a variety of flavors available, including carbonated options.
  • Add fruit (berries, melon, citrus fruits), mint and/or lemons.
  • Add sugar free artificial sweeteners - they are so many good powder and concentrated liquid types out there to choose from (I know many people are opposed to artificial sweeteners but this is just an option for those who aren’t). 
  • I will also sometimes add BCAA’s to my water jug to add flavor while helping with muscle growth and recovery,

Set a schedule. We set reminders and scheduled for the things that are important - work, family activities, holidays, to do lists; why not do the same for drinking water.

Please let me know if you find these tips helpful, I would love some feedback and to hear your success stories.

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