#13: Hydrate. Hydrate. Hydrate.

In today's episode, Tiffany (your resident sports dietitian) goes solo to break down one of the most overlooked performance factors: hydration. From how water actually works in the body to the hidden costs of energy drinks on young athletes, this episode is packed with practical guidance you can start using today. Key Insights and Highlights: Why just 1-2% dehydration can tank your performance How water regulates joints, blood pressure, and body temperature Hydration needs by age and gender The "emotional support water bottle" approach Caffeine half-life & energy drinks How caffeine stacking leads to NCAA drug test risk for student athletes Why your hydration status for tomorrow starts today Thanks for listening! Follow Beartooth Performance:Instagram: https://www.instagram.com/beartoothperformance/Facebook: https://www.facebook.com/beartoothperformance/ Follow Dayne:Instagram: https://www.instagram.com/dayned/ Follow Tiffany:Instagram: https://www.instagram.com/dietitian.tiffany/ Show Chapters:00:00 Welcome. Today is about hydration.00:33 Nutrition for Sport vs. Nutrition for Health02:06 What Water Actually Does in the Body03:11 The Performance Impact of Dehydration05:36 How Much Water Do You Need?08:05 Sweat Rate, Heat, and Replenishing Fluid Loss11:39 Assessing Your Hydration Status13:52 Consequences of Dehydration15:20 The Truth About Electrolyte Waters17:50 Hydration Recommendations for Training and Competition19:32 Breaking Down Sports Drinks21:01 Caffeine and Energy Drinks23:44 Health Risks and NCAA Rules25:50 Using Caffeine Strategically28:13 Key Takeaways and Sign Off