Hydration: Your Secret Weapon

Dehydration can decrease performance by up to 30%! Here's how to stay on top of your hydration game:

• Before exercise: 16-20 oz of water 2-3 hours before

• During exercise: 6-8 oz every 15-20 minutes

• After exercise: 150% of fluid lost (weigh yourself before and after)

• Daily goal: Half your body weight in ounces of water

Pro tip: Check your urine color – pale yellow means you're well-hydrated!

Natural Hydration Solutions I Love

I'm seeing more athletes asking about natural alternatives to commercial sports drinks, and honestly, I'm thrilled about this trend! Coconut water has become my go-to recommendation, especially for athletes training in the heat.

Homemade Sports Drink Mix 2 cups water, 1/4 cup orange juice, 2 tbsp honey, and 1/4 tsp salt. Shake well. This natural alternative provides electrolytes without artificial additives and excess sugar.

Watermelon Recovery Water Blend 2 cups cubed watermelon with 1 cup coconut water and juice of 1/2 lime. Strain if desired. Rich in natural electrolytes and L-citrulline for muscle recovery.

Coconut Water Electrolyte Drink

• 1 cup coconut water

• 1/2 cup water

• 2 tablespoons fresh lemon or lime juice

• 1/8 teaspoon sea salt

• 1 tablespoon honey or maple syrup

Remember: Performance isn’t just about training — it’s also about fueling smarter and recovering better. Tune in next week to learn more about: Common Nutrition Mistakes That Impact Performance

-Danielle Phillipps, RDN