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Hydration Hacks for Athletes

Hydration Hacks for Athletes

Lyle Agagon
July 17, 2025

NUTRITION 🥑

Staying hydrated is one of the most important things an athlete can do. Water keeps your muscles working, your mind sharp, and your energy high. But drinking enough water isn’t always easy, especially during tough workouts or competitions. Here are some simple hydration hacks to help you perform your best.

1. Start Early

Don’t wait until you’re thirsty to drink water. By the time you feel thirsty, you’re already dehydrated. Drink water throughout the day, not just during practice or games. A good rule? Drink at least half your body weight (in pounds) in ounces each day. For example, if you weigh 120 pounds, aim for 60 ounces of water daily.

2. Flavor Your Water

It’s hard for a lot of people to drink plain water. It’s boring. Try adding slices of lemon, cucumber, or berries to make it more interesting. You can also try sugar-free electrolyte tablets if you need extra flavor and minerals. Just try to avoid sugary sports drinks.

3. Set Reminders

Busy schedules make it easy to forget to drink water. Life happens! To help remind you, set phone alarms or use a water bottle with time markers (like "Drink by 10 AM"). Another option is to download apps that can help you track your water intake.

4. Eat Your Water

You heard it right! Some foods have high water content and help with hydration. Snack on watermelon, cucumbers, oranges, or celery. These foods also give you vitamins and energy. Bonus!

5. Electrolytes Matter

When you sweat, you lose more than just water. You also lose electrolytes like sodium and potassium. For workouts longer than an hour, try drinks with electrolytes like coconut water or low-sugar sports drinks. Or make your own by mixing water, a pinch of salt, and a splash of fruit juice.

6. Check Your Pee

Your urine color tells you a lot about hydration. Light yellow (like lemonade) means you’re good. Dark yellow or orange means you need more water.

7. Hydrate After Exercise

Post-workout hydration helps recovery. Drink water or an electrolyte drink within 30 minutes of finishing exercise. Chocolate milk (my personal favorite) is also a great recovery drink. It has water, protein, and carbs!

Bonus Tip

Listen to Your Body. Everyone’s hydration needs are different. Pay attention to how you feel. Headaches, dizziness, or extreme tiredness can mean dehydration.

Staying hydrated doesn’t have to be hard. With these simple hacks, you’ll keep your body fueled and ready to crush your next workout or game. Bottoms up!

EXERCISE 🏋️‍♂️

Heat Training Benefits: Why Getting Hot Can Make You Stronger

When you think of training, you probably imagine lifting weights, running, or doing push-ups. But have you ever thought about using heat to get stronger and healthier? Heat training, like working out in hot weather, using a sauna, or taking hot yoga classes, has some surprising benefits. Let’s look at why getting a little sweaty in the heat can be good for you.

1. Better Endurance

Training in heat forces your body to work harder. Your heart pumps faster to cool you down, and over time, this can improve your endurance. Athletes often use heat training to prepare for competitions because it helps them perform better in normal conditions. If you can run or bike in the heat, doing it in cooler weather will feel easier.

2. Faster Recovery

Ever sit in a sauna after a tough workout? Heat helps relax your muscles and increases blood flow, which can speed up recovery. The warmth loosens tight spots and may even reduce soreness. Just like an ice bath can help with inflammation, heat can help your muscles heal faster.

3. More Calories Burned

When you’re hot, your body works extra hard to cool itself down. This means you burn more calories, even if you’re just sitting in a sauna. And of course, exercise in the heat boosts this effect even more. Just remember to drink plenty of water so you don’t get dehydrated.

4. More Powerful Heart

Heat makes your heart pump faster, kind of like a light cardio workout. Over time, this can help improve your heart health. Studies show that regular sauna use may even lower the risk of heart disease. It’s like giving your heart a little extra training without running a mile.

5. Mental Toughness

Let’s be honest, working out in the heat isn’t always fun. But pushing through the discomfort builds mental strength. If you can handle a tough workout on a hot day, you’ll feel more confident and resilient in other areas of life, too.

Stay Safe!

Heat training is powerful, but you have to be smart about it. Always drink lots of water, take breaks, and listen to your body. If you feel dizzy or too weak, cool down right away. Start slow, maybe with shorter sessions, then build up over time.

Final Thoughts

Heat training isn’t just about sweating. It’s about making your body stronger, faster, and tougher. Whether you’re hitting the sauna, running on a hot day, or trying hot yoga, your body will thank you. So next time the temperature rises, don’t hide inside, embrace the heat and let it work for you!

BIOHACKING⚡

Electrolyte Myths: What’s True and What’s Not?

We’ve all heard how important electrolytes are, especially when we’re sweating, sick, or just feeling tired. But there’s a lot of confusion out there about what electrolytes really do and what they don’t do. Let’s bust some common myths and get the facts straight!

Myth #1: You Only Need Electrolytes When You Exercise

While it’s true that you lose electrolytes (like sodium and potassium) when you sweat, you also lose them every day through normal body functions, like going to the bathroom or even breathing. If you’re dehydrated from being sick (hello, hangover!) or just not drinking enough water, you might need electrolytes even if you didn’t hit the gym.

Myth #2: Sports Drinks Are the Best Way to Get Electrolytes

Yes. Sports drinks do have electrolytes, but they are also packed with sugar. So they’re not the best option. For most everyday activities, water and a balanced diet (think bananas, nuts, and leafy greens) give you enough electrolytes. Save the sports drinks for intense workouts or when you’re really sweating a lot.

Myth #3: All Electrolyte Drinks Are the Same

Nope! Some drinks have just sodium, while others have a mix of sodium, potassium, magnesium, and calcium. Check the label. Some "electrolyte" drinks are mostly sugar water with very little actual electrolytes. If you need a real boost, look for options with no added sugars and a good mix of minerals.

Myth #4: You Can’t Get Too Many Electrolytes

Believe it or not, you can overdo it. Too much sodium can raise blood pressure, and too much potassium can cause heart problems, especially for people with kidney issues. Unless you’re sweating buckets or your doctor tells you to, you probably don’t need extra electrolyte supplements.

Myth #5: Coconut Water Is the Ultimate Electrolyte Drink

Coconut water does have potassium, which is great, but it’s also low in sodium, which is the main electrolyte you lose when you sweat. So, for heavy exercise, it might not be enough on its own. It’s a good option for light hydration, but don’t rely on it for intense workouts.

The Bottom Line

Electrolytes are important, but you don’t need fancy drinks or supplements unless you’re really dehydrated or working out hard. Eating healthy foods and drinking water usually does the trick. And remember, not all electrolyte products are created equal, so be sure to read the labels carefully.

Now go get your electrolytes—the smart way!

CHALLENGE💪

The "Hourly Sip" Challenge

Task: This week, drink at least 8 glasses of water a day. Set a reminder to drink 4–6 oz of water every hour for 8 (or more) hours straight (e.g., 9 AM–5 PM).

Goal: Prevent dehydration slumps and keep energy steady.

Should you succeed with this challenge, it might even become a permanent habit moving forward. That wouldn’t be bad, would it?