Hot, Humid…. Hydration

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Of course we have heard that we need 8, 8oz glasses of water per day but that is a very general recommendation. It is very individual for each person. Now this is going to sound funny but the only way to tell if you are hydrated is by the color of your urine. If it is pale yellow to almost clear you are doing well. If it is darker (about the color of apple juice) you are dehydrated.
Thirst is not a good indicator as typically you are already dehydrated. Plus, if you are someone who typically doesn’t drink enough fluids your body has adapted and the thirst signal may not be working.
Early signs of dehydration: decreased athletic performance, fatigue, loss of appetite, headache, light-headed, flushed skin.
Severe signs of dehydration: muscle spasms, difficulty swallowing, clumsiness or stumbling, blurred or dim vision.
General guidelines for hydration:
•drink water all day long
•drink about 2 cups 2 hours before activity
•drink 1/2 cup 15 minutes before
•drink 2-4 ounces every 15 minutes during activity
•if activity or exercise is lasting longer than 1 hour or working in a hot or humid climate consider a sports drink or electrolyte water
•for every pound lost post activity drink 2-3 cups of water per pound to help muscle recovery

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Brock Telfer
Brock Telfer
May 10, 2021.
Verified
This is my new favorite gym, it’s exactly what I was looking for! I would highly recommend Los to anyone, the atmosphere is so motivating!
Weldon Bush
Weldon Bush
April 9, 2021.
Verified
I have been at Strongside for close to two months. I have never been in a workout environment that feels so supportive and encouraging. I highly recommend Nutriformance for everyone who is looking for a place to belong.
Vickie Sabin
Vickie Sabin
March 18, 2021.
Verified
This is the best lifters gym I've ever been to. There is an almost overwhelming amount of equipment on the upper level.
Warren Hogsett
Warren Hogsett
September 18, 2020.
Verified
I like the variety of exercises and intensities, but my favorite part is the technology that allows me to hold myself accountable for my effort and performance.
Joseph Acevedo
Joseph Acevedo
August 17, 2020.
Verified
Great local gym. Lots of weights and machines, friendly staff, and not too crowded.
Kate Gebken
Kate Gebken
August 14, 2020.
Verified
I am so happy I know this place is here now! I booked a massage with Alexis, I had been in need of one desperately from working at home in the wrong chair for the past few months. She was so kind and intuitive and really knew the exact areas to address. I feel like a new person now, one of the best massages I have ever had! I didn't know they offer pilates here as well and the studio is gorgeous. The atmosphere was great and very clean. I will definitely be back soon!
Mackenzie Hendrickson
Mackenzie Hendrickson
July 24, 2020.
Verified
I couldn’t recommend Alexis (massage therapist) enough. She is kind, professional and knowledgeable every time I see her. She makes me feel comfortable and is mindful of aches and spots on my body that might need more or less attention. I feel so relaxed every time I leave and never want the massages to end. She’s great and I highly recommend her!
brian jones
brian jones
July 16, 2020.
Verified
The reopening protocols that Nutriformance have implemented are identical to those we are currently using in the professional sports world and my confidence is such that I am completely comfortable bringing my 8- year old son in on a weekly basis to continue his training. The awareness of the staff and their sensitivity to our current health situation are of the utmost priority, based on my observations over the last couple of weeks. If you are an athlete looking to gain a competitive edge over your opponents, a young athlete trying to refine your basic athletic qualities or an adult just looking to stay healthy - I would make Nutriformance my first call. Brian Jones Goalkeeping Coach Saint Louis FC USL Championship
lisa bernstein
lisa bernstein
July 15, 2020.
Verified
Clean and professional. Could not ask for better trainers, Pilates instructors, and staff. Great massages !
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