Big Time Sports Performance

YOU’RE ALREADY LOSING BEFORE YOU STEP ON THE FIELD, MAT OR COURT 💧

If you’re showing up to practice thirsty, you’re already behind.

Real talk: Dehydration kills performance. Period.
Here’s what happens when you’re even just 2% dehydrated: ❌ Your speed drops by 10-20% ❌ Your strength decreases significantly ❌ Your reaction time gets slower ❌ Your endurance tanks ❌ Your injury risk INCREASES ❌ Your mental focus disappears

Think about that. You could be training all week, eating right, getting sleep—but if you’re dehydrated, you’re sabotaging ALL of it.

THE BIG TIME HYDRATION FORMULA:
💧 Daily Baseline: Drink HALF your body weight in ounces (150 lbs athlete = 75 oz minimum per day)
💧 Training Days: Add 16-20 oz for EVERY hour of activity
💧 Before Training: 16-20 oz about 2 hours before your session
💧 During Training: 7-10 oz every 15-20 minutes
💧 After Training: 20-24 oz for every pound of body weight lost

PRO TIP: Check your urine color. Light yellow = you’re good. Dark yellow/brown = you’re dehydrated. It’s that simple.

Your competition is hydrated. Your future self needs you to be hydrated. The scholarship you want? The starting spot you’re fighting for? Hydration is part of the work.

Champions don’t wait until they’re thirsty. They stay ahead of it.
Drop a 💧 if you’re committing to better hydration this week!
Start tonight. Your performance tomorrow depends on the water you drink today.

Reminder… no practice today.

New class schedule starts tomorrow. Wr are switching up our class times to accommodate the return to school. We added a later class to accommodate athletes who are currently participating in season sports. See you tomorrow!