Di-hydrogen Monoxide is an important chemical

Lets talk about the benefits of H20 aka water aka di-hydrogen monoxide.

  1. Improved performance in the gym.  Our muscle cells are made up of roughly 80% water.  Water is responsible for delivering nutrients to the muscle cell and removing the byproducts of exercise from the muscle cell.  It has been shown that a 2% decrease in the amount of water in the body can have negative effects on performance. (Murray, 2007)
  2. Improved cognitive function.  How many times after a hard workout, mowing the lawn in the summer, or even shoveling a foot of snow and working up a good sweat, did you find yourself in a little bit of a fog. Being dehydrated by just 2% impairs performance in tasks that require attention, fine motor skills, and immediate memory skills. (Adan, 2012)
  3. Skin health, your skin is an organ just like any other organ in your body.  Optimal hydration is key to proper function.  There is some debate on weather or not drinking water actually improves skin clarity but it can’t hurt.


There are 100’s of other benefits to being properly hydrated but for you guys I think these are the big take homes.

I recommend most people drink 100 oz a day.  Why did I pick 100 oz well for a few reasons.  Most water bottles are around 20-25 oz and it makes math easy for people.  Second, most clients report when they hit the 100 oz mark consistently they do notice improvements in energy levels and digestion (easier to poop).  My wife notices when she hits her 100 oz of water that her breast milk production is higher, there is no science behind that claim just a study of 1 but has been repeatable.

I know “Its impossible for me to drink 100 oz of water a day Ray.”  Try this tip every time you send a text message, go on Instagram or Facebook, Take a drink of water.  I promise by noon you will be at 100 oz.

If you are still struggling to hit your water mark.  E-mail me and I will help y





Murray , B. (2007). Hydration and physical performance. Journal of American College of Nurtriton , 542-548. Retrieved November 8, 2017.

Adan, A. (2012). Cognitive performance and dehydration. [Abstract]. Journal of American College of Nurtriton , 71-80. Retrieved November 8, 2017.





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