@rogues.rehab: Athletes: if you’re only drinking when you’re thirsty, you’re already behind. By the time thirst hits, your body is already playing catch-up. Dehydration can lead to slower reaction times, reduced endurance, increased risk of injury, and decreased accuracy. No one wants to be out there with beef jerky muscles—stay hydrated! Here are some hydration tips to keep you performing at your best: 💧 Start early – Begin your day with a glass of water. Don’t wait until practice to start drinking. 🚰 Drink consistently – Aim for 1/2 to 1 ounce of fluid per pound of bodyweight per day as a baseline. If you’re 180 lbs, that’s 90–180 ounces per day (from water, electrolytes, and fluid-rich foods). 🏃‍♂️ Hydrate before, during, and after training – 16–20 oz 1–2 hours before, 4–8 oz every 15–20 mins during (adjust for heat/sweat), and 20–24 oz per pound of sweat lost post-practice. 🧂 Add sodium (salt), especially in long sessions or hot weather, to help retain fluid and support muscle contraction. 🧪 Check your pee – Pale yellow = good. Dark = drink up. Clear like water = maybe overdoing it. 🏀 Carry a bottle – Make hydration easy and automatic. Out of sight = out of mind. Hydration is one of the simplest ways to level up your performance. Don’t wait for cramps, fatigue, or injury to start taking it seriously. Drink up and stay ready. 💦

Freddy Suarez

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Region: US

Friday 13 June 2025 15:34:54 GMT