Helllo Summer-- Stay hydrated and know your limits!

June 20, 2016


It’s officially summer! 

The heat has been beyond unbearable at the gym lately and we all know this is just the beginning. In hot environments, such as our facility, some athletes can lose up to 2-3 liters in ONE HOUR! That is almost half of a gallon! The daily recommended amount of water is a gallon. Mind blowing, right?


Water is the best thing to put in your body, but yet so many of us ignore it throughout the day. When you don’t consume enough water, dehydration occurs. Dehydration leads to a multitude of physiological function changes that are detrimental to training and performance.Being dehydrated leads to loss of blood volume, which in turn leads to decreases in the amount of blood the heart can pump to the working muscles. Decreased blood flow means less oxygen delivery to muscles. Therefore, less work can be performed by the muscles. Muscle tissue is approximately 70% water! When dehydrated you begin to experience dry mouth, low blood pressure,muscles cramps, muscles spasms, labored breathing, headaches, dizziness, dry skin, and worst of all, fatigue.




  • Use a straw.

  • Buy a water bottle.

  • Drink 1 cup of water before every meal.

  • Drink 2 cups of water right before bed.

  • Compete with a friend.

  • For every non-water beverage, drink 1 cup of water.

  • Buy a gallon of water and mark it with time-oriented goals!

  • Create mental triggers by setting an alarm every hour.

  • Spice it up with fruit.



Drinking water while exercising maintains the supply of energy to your muscles. Lack of proper hydration , your electrolytes may shrivel, leading to poor performance, and fatigue.

  • Increases your metabolism

  • Suppresses your appetite

  • Aids digestions-- keeps away from bloating and fatigue

  • Water keeps the body from retaining water

  • Helps heed hunger cues-- you could just be thirsty!

  • Flushes toxins out of the body


    Powers your workouts--










    Jazz up your drinking experience by adding lemon & lime wedges, cucumbers, and mint. Makes a refreshing drink for hot days. And, With no added sugar (except the few naturally occurring grams) fruit water is a great way to ensure you're getting the daily recommended amount of H2O.  



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