What’s the biggest superfood of them all?

It might not be what you think!

Hydration is one of those things that we really don’t talk a whole lot about or enough about in the sports nutrition world. And really, it should top the list for its impact on sports performance!

Have you ever had just an off day of training and wondered what’s wrong?  If you can’t push yourself as hard and feel tired, often it’s due to your hydration status and you may not even realize it.

“Dehydration can lead to a decrease in your focus, slower reaction times and impaired decision making, all of which are crucial in competitive sports.” – Kristen

Dehydration can lead to fatigue, reduced endurance and impaired strength. Did you know that just a 2 % reduction in hydration (meaning a 2 % reduction in your body weight from dehydration) is going to equate to as much as a 20 % reduction in your performance?

So, let’s raise a glass to…water! This video is packed with information, and be sure to check out the supporting resource below.

*Save your seat for the FREE Workshop: StrongHER Sports Nutrition Challenge!*

Video Chapters:

• 1:10 – How dehydration impacts sports performance
• 1:54 – The role of water for building muscle and the transportation of nutrients in your body
• 3:04  – How water aids in recovery after workouts
• 3:34 – Proper hydration and hormone function
• 4:46 – Dehydration’s impact on metabolism and hunger – (did you know that drinking water can boost your metabolic rate?)
• 5:19 – Proper hydration and cognitive function
• 5:42 – The role of water for lubrication of joints, increased mobility, and decreased risk of injury
• 6:12 – The effects of dehydration
• 7:04 – Daily needs and recommendations for proper hydration (for female athletes, with a calculation) *see supporting resource
• 8:36 – Examples of fluids for proper hydration
• 9:43 – Example of hydration for the day
• 11:09 – The role of electrolytes and when you need them
• 12:14 – An easy way to break down your fluid needs over the course of the day
• 13:22 – Examples of ways to flavor and jazz up your water
• 14:48 – Recap

Supporting Resources:

Staying Hydrated: A Step-By-Step Approach to Calculating Your Sweat Rate

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Want more nutrition tips geared toward female athletes? Tune in to my podcast:

Female Sports Nutrition

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