Habit #7: Water  


Water is extremely important for multiple body functions, however it’s frequently overlooked when considering nutrition as a whole. Even mild dehydration (2-4% of body weight loss), can have a significant impact on higher functioning, sleep, and athletic performance.  Proper hydration before, during, and after activity will ensure proper muscle recovery, muscle gain, and fat loss. Daily recommendation of water is 5 ounces of fluid per 100 calories consumed. Therefore, if you consume 2,000 calories per day, your daily water goal is 100 ounces!  10-20 ounces of water should be consumed immediately before and immediately after exercise.


Not sure if you’re doing a good job with your hydration efforts?  Check your urine color tomorrow morning. Your first urination should be pale yellow.  If it is any darker, you need to improve your hydration efforts considerably.