Unlock the Fountain of Youth: The Ultimate Hydration Playbook for Men Over 40 🏀

Hey there, MVP! 🏆

Are you ready to elevate your hydration game and ... unlock ... the secret to peak performance, both on and off the field? 🏈⚾

Because let me tell you, to stay properly hydrated is like having the ultimate playbook for your health...

It's the key to keep your body running like a well-oiled machine, ready to tackle any challenge that comes your way [6]. 💪

Just like Michael Jordan in his prime… needs the right fuel to win 6 NBA championships...

… your body needs the right amount of water to function at its best NOW. [6].

And the benefits to stay hydrated?

They're like hitting a grand slam in the bottom of the ninth...

You'll have more energy than a rookie on opening day...

Your focus and mental clarity will be sharper than a pitcher's curveball [9]...

And your skin will have that MVP glow that'll make you feel like you just won the World Series of Baseball. 🏆

But here's the kicker...

As we men age, our hydration needs change faster than the lineup at an all-star game.

By the time we hit 40, our bodies are like a team that's been playing double headers all season...

We're more prone to dehydration, fatigue, and injury than ever before [5].

And if we don't adjust our hydration strategy?

We could be facing a losing streak that'll leave us feeling like we're stuck in the minor leagues of our own health. 😞

So I cooked up the ultimate hydration playbook that'll help you stay at the top of your game, no matter your age!

First up, we need to know how much water we should be drinking each day.

And just like every player has their own unique role on the team, every man has his own hydration needs.

But a good rule of thumb is to aim for at least half your body weight in ounces of water per day [2].

So if you weigh 200 pounds, that's 100 ounces or about 3 liters of water.

Think of it like the pre-game warmup that sets you up for success...

Next, we need to make sure we're sipping on that H2O throughout the day, not just chugging it all at once.

Just like you wouldn't run a marathon without pacing yourself... you don't want to overload your body with too much water at once [7].

Aim to drink a glass of water every hour or so, and you'll be well on your way to hydration victory [1].

But the real game-changer?

Electrolytes.

These essential minerals are like the MVPs of hydration...

They help your body absorb and keep water... while also regulating important functions like muscle contractions and nerve impulses [2].

...maybe that's why you have muscle spasms or twitchy skin that "has a mind of it's own?"

It's something to think about.

And when you're sweating it out on the field or in the gym?

You lose electrolytes faster than a pitcher throws a fastball [8].

That's why it's crucial to replenish them with electrolyte-rich drinks or snacks...

Think coconut water, sports drinks, or even a pinch of sea salt in your water bottle [3].

Now, I know what you might be thinking...

"But coach, I'm not a professional athlete... do I really need to be this serious about hydration?"

And the answer is a resounding ...

YES.

Because staying hydrated isn't just about performance on the field...

It's about performing at your best in every aspect of life.

Just like that old saying applies...

"how you do anything is how you do everything "

When you're properly hydrated, you're giving your body the ultimate home-field advantage...

You'll have the energy and focus to crush it at work [10]...

The stamina to keep up with your kids or grandkids...

And the vitality to enjoy all the amazing adventures life has to offer.

So think of hydration as your secret weapon for living life to the fullest...

It's the foundation of your health and wellness journey...

The first step to unlock your full potential and becoming the MVP of your own life.

RANGE:

Optimal daily water intake:

• Men: 125 ounces (3.7 liters) [4]
  

• Women: 91 ounces (2.7 liters) [4]
  

• Older adults: 30-50 ounces (1-1.5 liters), depending on health status [5]

Ideal urine color: Pale yellow to clear [2]

Optimal electrolyte levels:

• Sodium: 135-145 mEq/L [3]
  

• Potassium: 3.5-5.0 mEq/L [3]
  

• Chloride: 98-106 mEq/L [3]
  

• Magnesium: 1.5-2.5 mEq/L [3]

TESTS:

• Urine specific gravity: Measures urine concentration with optimal range being...

  1.005-1.025 [4]
  
  

• Urine osmolality: Measures the number of dissolved particles per unit of water in urine... with optimal range being 500-800 mOsm/kg [4]
  
  

• Serum electrolyte panel: Blood test that measures levels of essential electrolytes like... sodium... potassium... and chloride [3]
  
  

• Bioelectrical impedance analysis (BIA): Non-invasive test that estimates total body water percentage [5]
  

And there you have it, champ...

Your ultimate hydration playbook for staying at the top of your game, both on and off the field.

By making hydration a priority and following these simple strategies...

You'll be well on your way to unlock the fountain of youth and live your best life, no matter your age.

So grab that water bottle, raise a toast to your health...

And let's go conquer this adventure called life! 🏔️🌄

Cheers to your hydration victory,

Mens Health Secrets
–Live Past 100

P.S. Want to take your health and wellness journey to the next level? Stay tuned for our next email... where we'll explore the power of meaningful human connections... and how they can give you an "Unfair Advantage" in life! 🤝🗺️

P.P.S. Boring disclaimer: Always check with your doctor... before you start any new health protocol or treatment. This includes any recommendations from our newsletter (Mens Health Secrets). This information is for entertainment and educational purposes only... and is not a substitute for professional medical advice. Mens Health Secrets is not legally responsible for any actions you do... or not do from reading our newsletter. Sorry... had to say this legal stuff.

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Medical References:

[1] Perrier, E., Vergne, S., Klein, A., Poupin, M., Rondeau, P., Le Bellego, L., ... & Tack, I. (2013). Hydration biomarkers in free-living adults with different levels of habitual fluid consumption. British Journal of Nutrition, 109(9), 1678-1687. https://doi.org/10.1017/S0007114512003601

[2] Armstrong, L. E., & Johnson, E. C. (2018). Water intake, water balance, and the elusive daily water requirement. Nutrients, 10(12), 1928. https://doi.org/10.3390/nu10121928 

[3] Shrimanker, I., & Bhattarai, S. (2020). Electrolytes. In StatPearls [Internet]. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK541123/ 

[4] Kenefick RW, Cheuvront SN. Hydration for recreational sport and physical activity. Nutr Rev. 2012 Nov;70 Suppl 2:S137-42. https://doi.org/10.1111/j.1753-4887.2012.00523.x. PMID: 23121349.

[5] Picetti, D., Foster, S., Pangle, A. K., Schrader, A., George, M., Wei, J. Y., & Azhar, G. (2017). Hydration health literacy in the elderly. Nutrition and healthy aging, 4(3), 227-237. https://doi.org/10.3233/NHA-170026 

[6] Shaheen, N. A., Alqahtani, A. A., Assiri, H., Alkhodair, R., & Hussein, M. A. (2018). Public knowledge of dehydration and fluid intake practices: variation by participants' characteristics. BMC public health, 18(1), 1346. https://doi.org/10.1186/s12889-018-6252-5 

[7] McDermott, B. P., Anderson, S. A., Armstrong, L. E., Casa, D. J., Cheuvront, S. N., Cooper, L., ... & Roberts, W. O. (2017). National Athletic Trainers' Association position statement: fluid replacement for the physically active. Journal of Athletic Training, 52(9), 877-895. https://doi.org/10.4085/1062-6050-52.9.02 

[8] Nuccio, R. P., Barnes, K. A., Carter, J. M., & Baker, L. B. (2017). Fluid balance in team sport athletes and the effect of hypohydration on cognitive, technical, and physical performance. Sports Medicine, 47(10), 1951-1982. https://doi.org/10.1007/s40279-017-0738-7 

[9] Zhang, N., Du, S. M., Zhang, J. F., & Ma, G. S. (2019). Effects of dehydration and rehydration on cognitive performance and mood among male college students in Cangzhou, China: a self-controlled trial. International Journal of Environmental Research and Public Health, 16(11), 1891. https://doi.org/10.3390/ijerph16111891 

[10] Riebl, S. K., & Davy, B. M. (2013). The hydration equation: update on water balance and cognitive performance. ACSMs Health & Fitness Journal, 17(6), 21-28. https://doi.org/10.1249/FIT.0b013e3182a9570f