Hydration Hacks That Go Beyond Plain Water

You’ve heard it before—drink more water.
But hydration isn’t just about hitting a random number of ounces or chugging from a gallon jug. It’s about giving your body what it needs based on how you train, eat, and sweat—especially if performance, recovery, and long-term energy are your goals.

Let’s break it down.

💪 MOVE: Know Your Sweat

Some people barely glisten during a workout. Others look like they’ve taken a shower by the end of a warm-up.
Understanding how much you sweat—and under what conditions—is key to adjusting your training pace, rest time, and rehydration plan.

• Light sweaters can usually recover well with water and a small sodium bump post-workout.

• Heavy sweaters (you know who you are) may need to dial up the electrolytes and take longer rests during intense sessions.

💡 Pro tip: As you cool down after a workout, add a few stretches while slowly sipping your water. You’re helping the nervous system downshift while replenishing what you’ve lost.

🥝 FUEL: Hydration = Water + Sodium + Strategy

Most people don’t drink enough—and don’t get the electrolyte balance right.

Here’s a better approach:

• Baseline: Aim for half your body weight (lbs) in ounces of fluid per day as a general target. Add more based on exercise duration and sweat rate.

• During/After Exercise: If you train for 60+ min or sweat heavily, go beyond water. Look for sodium, potassium, and magnesium—especially if you feel drained post-workout.

🧪 Try this simple DIY mix:

• 12–16 oz water

• Pinch of sea salt

• Squeeze of citrus (lemon/lime)

• Splash of 100% juice (like orange or tart cherry)

Bonus: it’s free of artificial sweeteners and easy to sip pre- or post-lift.

🧠 MIND: Set Hydration on Autopilot

Hydration is a habit—not a heroic effort.

Here’s how to make it stick:

• Before coffee: Drink 8–12 oz of water when you wake up.

• Keep it visible: Place your water bottle on your desk, gym bag, or kitchen counter as a cue.

• Evening check-in: Did I hit my hydration goal today?

Start small. One cue leads to one action—and a hydrated, high-performing body follows.

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