Heat and Hydration Drive Performance

Removing traditional stretching warm-ups can significantly enhance performance due to increased body heat, which activates proteins in muscle fibers for quicker energy production and stronger contractions. Effective warm-ups should be low-intensity cardio for 10 to 20 minutes at less than 60% of maximum heart rate to optimize strength. Brief or high-intensity warm-ups can lead to minimal or reduced strength gains. In addition to warm-ups, hydration is crucial; drinking at least 16 ounces of water with each meal ensures adequate daily intake, and additional fluids are necessary during workouts for peak performance.