4 x 12 leg extension 4 x 12 leg press 4 x 12 Rdl 4 x 8 squat jumps 4 x 12 weighted ab machine sit ups 1.5 hours of baseball

Most people are dehydrated and don’t even know it. They wonder why they’re tired, why their workouts feel harder than they should, why they can’t focus, why they’re always hungry. The answer is usually water. Here’s what dehydration actually does to your body: It kills your performance. Even being 2% dehydrated can reduce your strength and endurance significantly. Your muscles are made up of about 75% water. When you don’t drink enough they don’t work properly. It slows fat loss. Your body needs water to burn fat efficiently. If you’re dehydrated your metabolism slows down and fat loss stalls. It makes you think you’re hungry. Your brain often confuses thirst for hunger. If you’re snacking constantly but never feel satisfied, drink a glass of water first and wait 10 minutes. It wrecks your recovery. Water flushes out waste products from your muscles after training. Without enough water your recovery slows down and soreness lasts longer. How much should you drink? A simple starting point — aim for half your bodyweight in ounces every day. 150 pounds = 75 ounces of water per day. Add more on days you train hard or sweat a lot. Simple ways to drink more water: • Start every morning with a full glass before anything else • Carry a water bottle everywhere you go • Drink a glass before every meal • Set a reminder on your phone every 2 hours This is one of the simplest things you can do for your health and fitness. It costs nothing. It takes no extra time. Just drink your water. 💪 Post your workout in the general discussion today!

Welcome @Riley Coles !! Glad to have a former varsity member in here.