Start Strong: Why Athletes Must Begin Every Session Hydrated

Focus on the pre-exercise hydration window and why coming into a training session already hydrated sets up performance and recovery for success.
Suggested sections:

• The impact of even mild dehydration on athletic performance (even 2-3% bodyweight loss can reduce endurance, power, speed) Children's Health+2scienceinsport.com+2

• Signs of poor hydration status (urine colour, bodyweight changes) and how to check them scienceinsport.com+1

• Practical pre-workout hydration guidelines (how much to drink, when) advancedorthosports.com

• Case scenarios: team sports, endurance, gym training—differences in hydration needs.

• Quick take-aways / checklist for athletes to start hydrated.
  Why it works: It addresses the foundation of hydration rather than just recovery or during workout. It’s actionable and speaks to athletes from the start of training.