Felt a million times better after this 20 minutes stretch session.

- 1,000m row - Stretch and mobility - Kb swings 10,15,20,25 @32kg - Ab wheel 1 x Max Back squats hyper --> Strength set 10,9-8-7-6-5-4-3-2-21,1 worked up to ~100kg, lots of reps in slow sets. - Barbell bicep curls - Chin ups - Push ups 2.2km run. Not a great sleep but still got it done. Squats feel good again, no knee issues.

Functional Living Academy Hydration is one of the most immediate and impactful factors influencing physical performance, cognitive clarity, and overall physiological function. Even mild dehydration — as little as 1–2% body water loss — can reduce strength, endurance, coordination, and reaction time. Water supports every system involved in movement: muscle contraction, joint lubrication, blood flow, temperature regulation, and electrolyte balance. When hydration is low, the body works harder to perform the same task, increasing fatigue and lowering output. Research shows inadequate hydration can lead to: • Reduced strength and power • Earlier onset of fatigue • Impaired thermoregulation (overheating faster) • Decreased coordination and cognitive accuracy • Lower endurance capacity This isn’t about drinking excessive amounts of water. It's about maintaining the fluid balance your body needs to function well. Simple, consistent hydration habits help sustain energy, recover faster, and improve daily movement quality — from training sessions to basic tasks. Beginner approaches: • Drink a glass of water within 15 minutes after waking • Carry water during workouts and sip regularly • Add electrolytes during longer or high-sweat sessions • Include water-rich foods (fruits, vegetables) throughout the day • Monitor hydration by urine color — aiming for pale yellow Small adjustments in hydration can create noticeable improvements in how your body performs and recovers. Community check-in: Do you notice a difference in performance or energy when you’re underhydrated? What part of your day makes it most challenging to stay consistent with hydration? Would adding electrolytes help support your activity level? Functional living recognizes that even the simplest inputs — like water — shape how you move, feel, and function. Sources: American College of Sports Medicine (ACSM) — Exercise and Fluid Replacementhttps://www.acsm.org/docs/default-source/brochures/exercise-and-fluid-replacement.pdfNational Academies of Sciences — Dietary Reference Intakes for Water and Electrolyteshttps://nap.nationalacademies.org/catalog/10925/dietary-reference-intakes-for-water-potassium-sodium-chloride-and-sulfateCheuvront & Sawka, Journal of Sports Sciences (2005) — Dehydration and performancehttps://www.tandfonline.com/doi/abs/10.1080/02640410400021577

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