Hydration = Free Energy
Even slight dehydration reduces speed, endurance, and mental sharpness.
Even a 1% drop in hydration reduces sprint speed, focus, and endurance. Most athletes arrive to practice already behind.
Hydration isn’t complicated. It’s consistency.
The hydration rules:
- Start the day with water
- Sip all day long
- Don’t chug right before practice
- Urine = pale yellow
Casa et al., Hydration & Performance (2010)
Hydrate to Win\n• 1% dehydration = slower athlete\n• Sip, don’t chug\n• Hydration is a daily habit
Carry a bottle and finish it twice today.
