Hydration for Performance & Recovery
Water isn’t just for thirst—it fuels every cell, supports digestion, regulates temperature, and powers muscle recovery. Dehydration sneaks in fast and slows everything down.
If you feel tired, you may just be thirsty
1) Drink with intention
- Aim for half your body weight in ounces per day
- More if you’re active or sweating often
2) Add electrolytes
- Sodium, potassium, and magnesium
- Support muscle function and prevent cramps
3) Don’t rely on thirst alone
- Thirst lags behind hydration needs
- Sip steadily throughout the day
Recommended Foods
Cucumbers, watermelon, celery, oranges, and soups help hydrate through food. Electrolyte-rich drinks (unsweetened) also support hydration.
Sample Diet Plan
| Breakfast Smoothie with spinach, banana, and coconut water |
| Morning Snack Watermelon and a boiled egg |
| Lunch Chicken wrap with lettuce and cucumber |
| Afternoon Snack Celery sticks with peanut butter |
| Dinner Vegetable soup with grilled shrimp |
Be Hydrated
Water is your silent strength booster. Hydrate early, hydrate often, and your body will thank you in endurance, energy, and recovery.
