10 Strong
Commandment 6
HYDRATE
“Water: The Simplest Performance Enhancer You’re Not Using Enough.”
It’s free, it’s everywhere, and it’s the foundation of fat loss, muscle growth, energy, and overall health.
Learn The Basics
The Most Overlooked Game-Changer
When guys over 40 talk about getting in shape, they usually focus on workouts, diets, or supplements. But one of the simplest and most powerful tools for transforming your body is water—and most men simply don’t get enough of it.
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Fun Facts About Water
• Your body is 60–65% water
• Muscle tissue is ~75% water—hydration literally builds the “machine”
• Even mild dehydration (1–2% loss) can cut strength and endurance
• Dehydration drops testosterone levels and slows recovery
• Water is critical for digestion, joint lubrication, and nutrient delivery
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Why Water is a Fat Loss & Muscle-Building Ally
For Fat Loss:
• Drinking water before meals can help you eat less without feeling deprived
• Staying hydrated keeps your metabolism running efficiently
• Helps flush out waste from fat breakdown
For Muscle Growth & Recovery:
• Hydrated muscles contract better and resist fatigue longer
• Supports nutrient transport to repair and build muscle tissue
• Reduces risk of cramps and injury during training
For General Health:
• Boosts mood, focus, and energy
• Supports hormone health, including testosterone and libido
• Improves skin health and appearance
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Best Practices for Staying Hydrated
• Start Early: Drink a glass of water as soon as you wake up to jumpstart hydration
• Stay Steady: Spread water intake throughout the day—don’t “chug it all” at once
• Pre-Workout: Drink ~16 oz (500 ml) an hour before training
• During Training: Sip 4–8 oz every 15–20 minutes, especially in heat or intense sessions
• Post-Workout: Rehydrate with water to replace what you’ve lost through sweat
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How Much Water Do You Need?
A good rule of thumb:
• Half your body weight in ounces daily (e.g., 180 lbs = 90 oz)
• Increase intake on training days, in hot climates, or if you sweat heavily
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The 10 Strong Way: Progress Over Perfection
Hydration isn’t complicated—it’s just often ignored. When you get it right, everything else works better.
