7 Pillar Nutrition Tip of the Day... Athletic performance begins to decline when you lose just 1-2% of your body weight in sweat. When you feel thirsty, that means your body has already crossed that threshold and has started to become dehydrated. Muscle cramps, fatigue, and slowed reaction times are just a few of the negative symptoms of dehydration. As a general rule, drink at least half your body weight in ounces of water per day. For example, 180lbs x 0.5 = 90 oz. #7pillar #health #performance #nutrition #hydration