A majority of Americans are dehydrated, while three out of four drink less than 3 cups of water per day. That means YOU are statistically likely to be chronically dehydrated, and you probably didn't realize it.

And if you’re busy, active, or dealing with stress? The odds are even worse.

In this episode, I break down:

• What hydration actually means—and why drinking water alone isn’t enough

• The hidden cost of dehydration: brain fog, mood swings, headaches, poor sleep, and reduced physical performance

• Why thirst is a terrible indicator (and what to use instead)

• The altitude factor: How elevation changes your hydration needs

• What’s actually dehydrating you: alcohol, stress, caffeine, and more

• The exact protocol: How much water, when to drink it, and when you need electrolytes

• My personal hydration and supplement system that eliminated migraines and improved cognitive performance

Whether you’re dealing with brain fog, headaches, mood swings, poor sleep, or just feel like you’re not performing at your best—this episode will show you how proper hydration might be the missing link.

BONUS: This Week’s Health & Fitness News (First 10 Minutes)

This episode also includes our weekly health and fitness news segment covering:

• White House launches TrumpRx.gov—discounted prescription drugs (but should you use it?)

• 30 controllable cancer risk factors—new WHO study finds 40% of cancers are preventable

• AMA reverses position on gender-affirming surgery for minors

• Pink noise may actually harm sleep quality—new study challenges sound machines

• The rise of “Daylife”—how Gen Z is replacing nightlife with fitness-based socializing

Want to skip straight to the hydration deep dive? Follow the timestamps and skip forward.

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Stronger Weekly is a health and fitness show for busy parents and professionals who want to stay healthy—but don’t have time to chase every trend or sit through long, unfocused interviews.

Each week, we filter the health and fitness news that matters and translate it into clear, practical takeaways. You’ll also hear conversations with trusted experts on fitness, mental health, stress, nutrition, and parenting. Hosted by Jesse Carrajat, USMC Veteran, fitness coach, healthcare executive, and father of three.

Give us 45 minutes each week, and we’ll help you grow stronger, week by week.

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