Is Dehydration Holding You Back?

It's 12 p.m., and you realize coffee is the only beverage you've had since the time you woke up... YIKES! Let's be real, we could all focus on drinking more water.

Especially when it has a direct role in

- Muscle Recovery. Hydration is essential for a quick muscle recovery post exercise.

Water moves nutrients like amino acids into muscles through the bloodstream.

Optimal hydration supports faster recovery.

- Joint Health. Synovial fluid is like WD-40, lubricating your joints for movement.

Hydration will increase production of synovial fluid so you can move easier and (hopefully) pain free.

- Cognitive Performance. Your brain is over 75% water. Staying hydrated supports neuron transmission, allowing you to send signals to and from your Central Nervous

System more easily. Low Water = Slow Signals = Brain

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Coffee Counts As Water Right???

Yes but no... Caffeine is a mild diuretic, but your body adapts over time. If you're a

regular coffee drinker, it won't dehydrate you drastically. However:

• Start your morning with a glass of water FIRST!

• For every cup of coffee, add an extra glass of water, especially if you're

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Everyones Favorite Poison: Alcohol

I'm not trying to ruin your fun-enjoy yourself! But like my mom said "everything in

moderation." Alcohol WILL dehydrate you significantly, so use with caution.

• Alcohol is a heavy diuretic. Hydrate before, during, and after drinking. A glass of water per drink is a solid minimum.

• Alcohol can impair thermoregulation, don't train hard the next morning after drinking heavily your body's still repairing and rehydrating. Use alcohol strategically. Not the other way around.

• Alcohol disrupts sleep, recovery, muscle growth, hormone production (including GH and testosterone), and mental sharpness-all take a hit.

• Alcohol flushes out electrolytes, Add electrolytes the next day to speed up

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How Much Water Do You Need?

Your baseline should be 0.5 to 0.7 ounces per pound of bodyweight daily

For example, a 160 lb person would aim for 80-112 oz of water per day (for reference, there are 128 oz in 1 gallon). Disposable water bottles are typically 16 oz if you drink 6 or more of those a day and you will stay hydrated! Pro Tip: Add lemon in you water for a boost of vitamin C and help support digestion especially in the moring. Always listen to your body amount varies for everyone.

Drink more if water:

• You're sweating a lot

• You live in a hot or dry climate

• You're drinking caffeine or alcohol

• Your urine is a dark yellow, (that's your body screaming for help).

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