Optimize Hydration

• Dehydration reduces strength and endurance by up to 30% during workouts.
• Electrolytes (sodium, potassium, magnesium) prevent muscle cramps and fatigue.
• Improves protein synthesis, aiding muscle recovery and growth.

• Water lubricates joints and maintains spinal disc elasticity, reducing stiffness and injury risk.
• Prevents arthritis flare-ups by keeping cartilage hydrated.

• Chronic dehydration lowers testosterone and increases cortisol (stress hormone).
• Flushes toxins from kidneys, reducing risk of kidney stones and urinary issues.

• Water increases metabolic rate by up to 30% for 1+ hour after drinking.
• Reduces false hunger cues (often thirst is mistaken for hunger).

• Thickened blood from dehydration strains the heart.
• Proper hydration maintains healthy blood viscosity and circulation.

GoalRecommendationDaily Water Intake0.6–1 oz per pound of bodyweight (e.g., 180 lb man = 110–180 oz/day)Pre-Workout16–20 oz 2 hours before trainingDuring Workout7–10 oz every 15–20 minsPost-Workout24 oz + electrolytes (like LMNT or coconut water)Signs of DehydrationDark urine, headaches, fatigue, dry mouth

Pro Tip: Add Himalayan salt or electrolyte tablets to water for better absorption.