09/22/2025
💧 Hydration = Performance + Recovery 💧
Your body runs best when you fuel it with the right amount of water throughout the day—and around your workouts. Here’s how to stay on top of it:
✨ Daily: Women aim for ~80 oz, men ~120 oz (this includes food & drinks).
✨ Before activity: Hydrate a few hours before, then a small glass 20–30 min pre-workout.
✨ During activity: Sip 4–8 oz every 15–20 min. For long sessions, sports drinks (diluted) with carbs + electrolytes can boost endurance.
✨ After activity: Replenish ~3 cups of water per pound of sweat lost.
💡 How to tell if you’re hydrated:
• Thirst = you’re already behind.
• P*e should be light yellow (like lemonade).
• Tired, foggy, or cramping? You likely need more water.
✅ Tips to stay on track: Carry a bottle, set phone reminders, eat hydrating foods (watermelon, strawberries, grapefruit).
👉 Staying hydrated sharpens your brain, supports blood flow, and prevents those annoying cramps. Small habits = big performance payoff.
