## 💧 Stay Hydrated — or Stay Flat ### Why It Matters Hydration isn’t just about not being thirsty. It’s about how well your body **moves, performs, recovers, and burns fat**. If you're even _slightly_ dehydrated: - Your strength drops - You feel “flat” and deflated - You mistake thirst for hunger - Your joints ache more - You can’t focus - You’ll feel like crap mid-cut for _no good reason_ > [!quote] **“You’re not underfed. You’re underhydrated.”** --- ### How to Stay on Top of It - **Start your day with a big glass** — before coffee - **Add electrolytes** if you sweat a lot (or train hard) - LMNT, Celtic salt + lemon, or Gatorade Zero - **Keep a bottle nearby** — if it’s not in sight, it’s out of mind - **Aim for clear pee** — light yellow = 👌 - **Drink between meals** — not just at meals - **Carry water if you’re outside or running errands** --- ### 🚩 Warning Signs You’re Slipping - Headache or brain fog - Muscle cramps or twitching - Low energy despite eating enough - Scale not budging (dehydration = water retention) - Mood swings (yup, water even helps that) --- ### Pro Tip: _“Pee Math”_ If you train hard and barely pee during the day — you’re behind. Big time. If you suddenly start peeing more after hydrating, you just pulled your body out of **emergency mode**. --- > [!tip] You don’t need to drink a gallon a day unless you’re huge or training like Goku. But if you’re drinking 2–3 cups total and wondering why you feel like crap? That’s your villain origin story right there.