HYDRATION
• Drink half your bodyweight (lbs) in ounces of water each day. Formula: Bodyweight (lbs) ÷ 2 = Target ounces per day • Unsweetened electrolytes are allowed for those who are training hard. No sugar, no coloring, no artificial sweeteners • Unsweetened herbal tea is allowed.
CAFFEINE Limit caffeine; only morning use is recommended as caffeine can interfere with sleep, cortisol, and insulin sensitivity when consumed later in the day.
Green tea (plain, unsweetened) Black coffee (plain, no sugar, no cream) Plain matcha (no milk, no creamer)
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