One of the first areas to attend to is your fluid intake.
Dehydration can limit strength, endurance, and aerobic capacity.
Fluid is needed before, during, and after physical activity, whether you feel thirsty or not. Water, juice, sports beverages, and other beverages can all contribute to fluid intake. One way to tell if you are getting adequate fluid intake is to check the color of your urine. Light or clear urine indicates you are getting enough fluid. Carbohydrate and protein are two nutrients that are essential for body functions.