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Water is vital for muscle elasticity, recovery, and nutrient delivery. Dehydration worsens cramps, pain, and even bone issues like osteoporosis.
Fix: Multiply your weight in kilograms by 30 to find how many milliliters you should drink daily. Avoid drinks that dehydrate, like soda, alcohol, and too much caffeine.
8. Daily Sugar Intake
Sugar spikes insulin and promotes inflammation that prevents muscle repair. Over time, it weakens both muscles and bones—even if you exercise.
Fix: Replace sweets and processed snacks with fruit, nuts, and whole foods.
9. Skipping or Eating a Poor Breakfast
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