Hydrate Like a Pro — The Science of Fluid Balance for Peak Performance

Hydration Is a Performance Multiplier

Being even 1–2% dehydrated can cause:

• Decreased power

• Slower reaction time

• Poorer endurance

• Increased cramping

• Higher injury risk

• Mental fog

Athletes who hydrate strategically perform better — period.

Water Isn’t Enough

Sweat doesn’t just remove water — it removes sodium, potassium, and magnesium.

If you replace only water, you dilute electrolytes further and risk:

• Energy crashes

• Muscle fatigue

• Over-hydration symptoms

• Cramping

Electrolytes are non-negotiable for athletes.

How to Hydrate for Performance

1. Pre-Training: Prime the System

Drink 12–16 oz of fluid with a small electrolyte dose.

2. During Training: Keep Levels Stable

Take controlled sips every 10–15 minutes.

Use TimTam Elite Hydration to replenish essential minerals and maintain performance under sweat-heavy sessions.
Link: https://www.timtamperformance.com/collections/supplements

3. Post-Training: Rebuild Fluid Balance

Continue drinking until your urine returns to light yellow.
Pair hydration with clean fuel to restore what training drained.

Signs You’re Under-Hydrated

• Headaches

• Dark urine

• Joint stiffness

• Early fatigue

• Muscle cramps

• Brain fog

Your body tells you — you just need to listen.

Hydrate Better, Perform Better

Hydration is simple… until it’s not.
Get it right consistently, and your training, recovery, and daily performance all elevate.

Fuel your fluid balance with intention — not guesswork.