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Hot Hot Hot!!!

Hey cheer family! With a 3 day weekend coming up and some hot triple digit weather here in the central valley of California I wanted to remind you all to stay hydrated!


Staying hydrated is so important all the time but extremely important with hot temps outside. Drinking lots of water is ALWAYS and I mean ALWAYS a good idea but sometimes if you are like me and it gets soooo hot outside it can leave you feeling a bit water logged. When I feel water logged I have a harder time staying hydrated. If that’s you too no worries, I am here to give you some Coach Casie's tips on how to stay hydrated.

Once again, I am not a doctor! These are my Coach Tips based on research and my own experiences.

Q – Coach Casie what is hydration and why do I care about this?

A – Well…I am so glad you asked! Hydration is everything =)

Your body depends on water to survive. Every part of your body! Water helps our body stay a healthy temperature and helps remove waste and helps our brain think properly.

Q – Coach Casie what is Dehydration and why do I care about this?

A – Well…I am so glad you asked! Dehydration means your body doesn’t have enough fluid to operator properly.

Your body will start to show you many signs that you are dehydrated.

For example:

  • Dry mouth – I call this cat tongue lol

  • Headache – Your brain needs water! Fun fact your brain is 75 % water!!!! WOAH!

  • Little to no trips to the bathroom for #1 – Also if you notice when you go #1 and your urine is dark orange color is often a sign of dehydration.

  • Feeling sleepy & tired maybe even weak – When I have been dehydrated I feel like laying on the coach and not moving.

  • Extremely thirsty – I will notice this sometimes at night time if I haven’t been drinking enough water...all of a sudden I feel SUPER thirsty

  • Light headed or dizzy

  • Sick to your stomach =( nauseous

  • Confusion

Yuck! None of those sound fun.

Tip#1 Hydration starts the day before!!

- Stick with me I will explain =)

Here is what I mean…let’s say you have plans to be outside Saturday having some fun in sun. Well then you would want to start working on being properly hydrated Friday the day before or maybe even Thursday two days prior.

Fact: Once you feel the effects of dehydration it’s often too late to try and recover quickly to get hydrated….it can take hours before your body is hydrated properly.

I told you….your body loves to stay hydrated!

Okay! Back to my tips!

Tip #2 Drink half of your body weight in ounces daily.

Example: For easy math let’s say you weigh 100 lbs – you then would need to drink 50 oz of water a day! That’s close to three 16 oz water bottles a day. That’s not too bad, right! One bottle in the morning, one at lunch and one in the evening!

Math on that again 100 divided by 2 = 50

Tip#3 Eat your hydration!!

Yes you heard me…you can even eat sneaky treats to help you get hydrated. I am going to list some yummy fruits and veggies to snack on throughout the day that can help keep you feeling hydrated!


* Water Melon

* Strawberries

* Cantaloupe

* Peaches

* Oranges

* Cucumbers

* Coconut Water

* Celery

*Lettuce

*Sneak Snack tip *

Freeze cubes of watermelon & eat like popsicle or use as ice cubes to infuse your water

Tip #4 Stay away from Sports drinks with high amounts of sugar and Energy drinks and Caffeine

· Sports drinks can have great things like carbohydrates and electrolytes that can increase your energy. Which increased energy is great if you are playing sports or playing hard outside. The carbohydrates and electrolytes can help your body absorb water. Which we all know now your body loves water so this is a great thing!

However watch out for sports drinks that have lots and sugar added & food coloring. This can be toxic for your body.

· Energy drinks or large amounts of caffeine actually dehydrate you! If you wonder why is that so bad refer back to the top on the effects of dehydration J

I hope you enjoyed & start putting into action your 4 tips to stay hydrated and enjoy your 3 day labor day weekend!!! Oh and wear sunscreen, be safe and have fun!

Love your cheerleader of dreams,

Coach Casie


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