\u201cDehydration of one percent can impact performance up to twenty-five percent.\u201d<\/p>\n

Mark Verstegen, Founder and President of EXOS<\/a>
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With temps on the rise, you\u2019re more likely to suffer from dehydration and heat-related Stress<\/span><\/a><\/span> and fatigue. Stay healthy and hydrated with these simple tips.<\/span><\/p>\n

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1. Calculate your everyday water needs for health. You need half an ounce to one ounce of water per pound of body weight each day. If you\u2019re 200 pounds, that\u2019s 100 – 200 ounces a day.\u00a0<\/span><\/li>\n
2. Training day water needs for performance: PRE<\/strong> = 16 oz. 2 hours before | DURING<\/strong> = 4 – 6 gulps every 10 – 15 min | POST<\/strong> = 20 oz. for each pound lost.<\/li>\n
3. Do a hydration check midday.\u00a0The color of your urine is a great way to gauge hydration.\u00a0Make it your goal to achieve clearer urine by\u00a03 p.m.<\/span><\/a><\/span>\u00a0every day.
   \n<\/span><\/li>\n
4. Did you know most fruits and vegetables contain 80% water?\u00a0Eat your way to better hydration with these foods<\/span><\/span><\/a>.<\/span><\/li>\n
5. Thirst can often be confused with hunger. Drink three big gulps of water with every meal or snack to ensure you\u2019re satisfying your body\u2019s need for water.<\/span><\/li>\n
6. Reach for an electrolyte replacement drink like non-sweetened coconut water to help replenish vitamins and minerals lost in sweat.<\/span><\/li>\n<\/ol>\n

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   SYMPTOMS OF DEHYDRATION<\/span><\/strong><\/p>\n

   \n
   • Fatigue<\/li>\n
   • Headache<\/li>\n
   • Nausea<\/li>\n
   • Vomiting<\/li>\n
   • Dizziness<\/li>\n
   • Weakness<\/li>\n
   • Thirst<\/li>\n
   • Irritability<\/li>\n
   • Dry Skin<\/li>\n
   • Cramping<\/li>\n
   • Dry Mouth, Nose, Or Eyes<\/li>\n
   • Dark Urine<\/li>\n<\/ul>\n

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     SYMPTOMS OF HYPONATREMIA<\/span><\/strong><\/p>\n

     \n
     • Fatigue<\/li>\n
     • Headache<\/li>\n
     • Nausea<\/li>\n
     • Vomiting<\/li>\n
     • Dizziness<\/li>\n
     • Weakness<\/li>\n
     • Extremity Swelling<\/li>\n<\/ul>\n

       UpRight Movement is a Force Multiplier<\/span><\/a><\/span> supporting you with its Hydration Chart handout. Aid your Recovery, Health and manage Stress<\/span><\/a> <\/span>so you can feel better, move better, and perform better! The Pillars of long lasting change are: Mindset, Recovery, Nutrition\/Hydration, and Movement.<\/strong> For further assistance see UpRight Movement\u2019s Regeneration Guidelines<\/span><\/a><\/span>.<\/p>\n

        <\/p>\n

       Click Here For: HYDRATION<\/span><\/a><\/span><\/strong><\/p>\n

       <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

       \u201cDehydration of one percent can impact performance up to twenty-five percent.\u201d Mark Verstegen, Founder and President of EXOS   With temps on the rise, you\u2019re more likely to suffer from dehydration and heat-related Stress and fatigue. Stay healthy and hydrated with these simple tips.   Calculate your everyday water needs for health. You need half […]<\/p>\n","protected":false},"author":4,"featured_media":5124,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,7,5,4],"tags":[15,50,16,140,21,17,51,49,52,20,139,53],"class_list":["post-2552","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mindset","category-news","category-nutrition-hydration","category-recovery","tag-feel-better","tag-injury-reduction","tag-move-better","tag-movement","tag-nutritionhydration","tag-perform-better","tag-performance","tag-post-rehab","tag-pre-hab","tag-principles","tag-recovery","tag-therapeutic-fitness"],"_links":{"self":[{"href":"https:\/\/uprightmovement.com\/wp-json\/wp\/v2\/posts\/2552","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/uprightmovement.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/uprightmovement.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/uprightmovement.com\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/uprightmovement.com\/wp-json\/wp\/v2\/comments?post=2552"}],"version-history":[{"count":39,"href":"https:\/\/uprightmovement.com\/wp-json\/wp\/v2\/posts\/2552\/revisions"}],"predecessor-version":[{"id":5129,"href":"https:\/\/uprightmovement.com\/wp-json\/wp\/v2\/posts\/2552\/revisions\/5129"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/uprightmovement.com\/wp-json\/wp\/v2\/media\/5124"}],"wp:attachment":[{"href":"https:\/\/uprightmovement.com\/wp-json\/wp\/v2\/media?parent=2552"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/uprightmovement.com\/wp-json\/wp\/v2\/categories?post=2552"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/uprightmovement.com\/wp-json\/wp\/v2\/tags?post=2552"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}