Hydration & Supplement Startegy

Prepared for: Imelda

Coach Steff Castellanos — Nutritionist | Trainer | Health & Life Coach

WHY THIS MATTERS

Hydration and proper nutrient support play a huge role in joint comfort, recovery, energy levels, and overall progress—especially as your body adapts to new movement patterns and training. This strategy is designed to support your workouts, reduce joint discomfort, and help you feel your best as we build consistency.

HYDRATION GOAL

Based on your body weight, activity level, and recovery needs:

Daily Water Target:

120–140 ounces per day thats at least 7 bottles but start with for for now but thats the goal 7 we can increase 1 bottle by days or weeks lets go at a realistic pace.

We’ll start here and adjust as needed.

Why hydration is important for you:

  • Supports joint lubrication and comfort

  • Helps reduce muscle stiffness and soreness

  • Improves recovery between workouts

  • Supports circulation and tissue health

  • Helps regulate appetite and energy (especially important with GLP-1 use)

Simple daily breakdown (example):

  • Morning: 20–24 oz

  • Before workouts: 16–20 oz

  • During workouts: 8–16 oz

  • After workouts: 16–24 oz

  • Sip throughout the day to reach your goal

✔️ Accountability:

I’ve added a water habit tracker to your dashboard so you can easily check in daily and stay consistent.

JOINT SUPPORT & RECOVERY

You mentioned experiencing some mild knee discomfort after your workout. This can be normal early on as your body adjusts to new movement patterns, especially when we’re improving alignment and mobility.

To support joint health and recovery, we discussed the following:

💊 SUPPLEMENT SUPPORT

Daily Multivitamin

Supports overall health, nutrient intake, and recovery as your activity level increases.

Joint Support + Collagen

Supports:

  • Joint comfort

  • Connective tissue health

  • Tendons and ligaments

  • Recovery as your body adapts to training

This can be especially helpful while improving knee alignment and mobility.

👉 Supplement link: https://www.dotfit.com/

Username: Imelda25

Password: Mujerfit25

⚠️ Supplements are meant to support your foundation of movement, hydration, and nutrition — not replace them.

IMPORTANT NOTES

  • Mild soreness or discomfort can be normal at the beginning

  • Pain should never feel sharp, worsening, or persistent

  • If knee discomfort continues or increases, let me know right away so I can adjust your plan

  • Hydration alone can make a noticeable difference in joint comfort within 5–7 days

NEXT STEPS

✔ Focus on hitting your daily water goal

✔ Log hydration in your habit tracker

✔ Continue with your corrective warm-ups

✔ Communicate how your body feels — feedback helps me support you better

You’re doing exactly what you should be doing: listening to your body and staying proactive. I’m proud of you for that. 💛