Hydrate
Fact: You’re mostly water. About 60%. Drink up! Recommended water totals (does not include other drinks):
- <13yo: 48oz/day, +24oz prior to each hour of exercise
- 13yo+: 64oz/day, +32oz prior to each hour of exercise
Finish drinking these totals by mid-afternoon. Your body will be happiest if you are peeing clear by 10am.
Feeling tired? Drink 32oz of water, and then remember to see how you feel 45 minutes later.
Have a headache? Drink 32oz of water, and then remember to see how you feel 45 minutes later.
Increase all of these volumes by 50% if your body is stressed: hot day, vigorous exercise, illness, etc.