It's heating up here in Texas and that means it's time to focus on hydration! Did you know that you only need to lose about 2% of your body weight in fluid to affect your performance? Dehydration can lead to:
  • Decreased aerobic and muscular endurance
  • Decreased muscle strength
  • Heat cramps
  • Decreased mental capacity
  • Heat exhaustion
  • Fatigue

Avoid these setbacks and stay hydrated with these tips:

  • Drink water early and often (women aim for 84+ ounces fluid per day and men aim for 115+ ounces fluid per day, DON'T wait to drink until you're thirsty)
  • After exercise, drink 2 - 3 cups water for every pound of weight lost during exercise (this is in addition to the above recommended numbers) 
  • Eat plenty of fruits and vegetables (hint: WATERmelon is about 90% water)
  • Limit alcohol consumption
  • If you don't like plain water, trying adding slices of lemon or other fruits or try diluting fruit juice (1 oz juice with 7 oz water)
  • Monitor fluid loss by checking the color of your urine (it should be pale yellow or clear, NOT dark yellow)