👉How to avoid 𝐃𝐄𝐇𝐘𝐃𝐑𝐀𝐓𝐈𝐎𝐍?? 😩Dehydration is something 𝐛𝐮𝐬𝐲 𝐬𝐭𝐮𝐝𝐞𝐧𝐭 𝐚𝐭𝐡𝐥𝐞𝐭𝐞𝐬 often struggle with. 🚽Your urine helps determine your hydration status. 𝐃𝐫𝐢𝐧𝐤 10-20 𝐨𝐳 𝐮𝐩𝐨𝐧 𝐰𝐚𝐤𝐢𝐧𝐠 💦Most athletes need 80-100 + Oz . of fluid per day. In addition to sufficient minerals lost through sweat. ❌Intense training + under fueling = ⬆️risk of injury, depression, poor performance & muscle loss ❌1-2% loss of BW can result in dehydration post-training = severe health consequences – at Nashville, TN

Water. Easily the MOST underrated, simple &⭐️FREE ergogenic aids available. H20 will help prevent dehydration during training and is☝️of the MOST useful strategies for improving performance‼️ Yet athletes fail to drink enough💦and blame genetics for cramping and headaches🙃.

Make sure you and your athletes are getting the basics on fluid intake. The basic guidance for males and females listed below. Athletes and active adults need MORE fluid + sodium. Be sure to follow this structure to rehydrate properly to avoid declines in strength, speed, and overall performance. 👉How to avoid 𝐃𝐄𝐇𝐘𝐃𝐑𝐀𝐓𝐈𝐎𝐍?? 😩Dehydration is something 𝐛𝐮𝐬𝐲 𝐬𝐭𝐮𝐝𝐞𝐧𝐭 𝐚𝐭𝐡𝐥𝐞𝐭𝐞𝐬 often struggle with. 🚽Your urine helps determine your hydration status. 𝐃𝐫𝐢𝐧𝐤 10-20 𝐨𝐳 𝐮𝐩𝐨𝐧 𝐰𝐚𝐤𝐢𝐧𝐠 💦Most athletes need 80-100 + Oz . of fluid per day. In addition to sufficient minerals lost through sweat. ❌Intense training + under fueling = ⬆️risk of injury, depression, poor performance & muscle loss ❌1-2% loss of BW can result in dehydration post-training = severe health consequences 🚀𝐰𝐰𝐰.𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐰𝐢𝐭𝐡𝐰𝐞𝐧𝐝𝐢.𝐜𝐨𝐦 for coaching, ebooks, and presentations

I have had the pre-workout/energy drink conversation with multiple hockey, soccer, and baseball families today...so let me be clear here. 🚨High school & college athletes listen up🚨 If you need a pre-workout for "energy" you likely aren't: ❌Eating enough quality carb or protein ❌Hydrating or drinking sufficient fluid ❌Getting your 7-9 hours of sleep ❌Eating enough overall calories to support training & recovery demands Consuming the level of caffeine ( 120-300 mg +) in pre-workouts, energy drinks like: ✖️Celsius ✖️Bang ✖️C4 ✖️Red bull ✖️Prime On a regular basis is extremely harmful to your health. Too much caffeine (> 200+ mg ) in one dose or in a short period of time can lead to: ❌Heart palpations ❌Anxiety & mood disorders ❌Poor appetite = inability to consume enough kcal ❌Depression & poor sleep (caffeine has a 6 hour half life and it will still be in your system at bed time if you consume in the afternoon/evening) Pre-workouts/caffeine can't replace the fundamentals. Back to the basics with real food. – at Nashville, TN