Don’t Get Sick! Our Top Recommendations to Keep the U Out of Flu

Every year, flu season sneaks up on us. One week you’re training hard and feeling strong, and the next you’re hit with a runny nose, sore throat, or that sluggish feverish feeling that seems to take over your entire system. The good news is that you can do a lot to strengthen your body’s natural defenses before the season hits its peak.

At Fit2Win, we believe prevention starts with everyday habits that nourish your immune system from the inside out. Here’s how to stay one step ahead of seasonal sickness and keep your fitness goals on track.

1. Prioritize Rest and Recovery

Sleep isn’t just downtime, it’s active recovery. During deep sleep your body produces cytokines, proteins that target infection and inflammation. When you cut sleep short, you cut your immune response short too.

Create a nightly ritual. Dim the lights an hour before bed, unplug from screens, and aim for 7 to 9 hours of uninterrupted rest. If you’re training intensely, you may need more. A well rested body is far more resilient and flu viruses have a harder time taking hold when your system is fully recharged.

2. Hydrate Like Your Life Depends On It. Because It Does.

Hydration directly impacts immune health. Your lymphatic system depends on proper hydration to circulate immune cells. Without enough fluid, toxins linger and immune responses slow down.

Drink water throughout the day instead of chugging it all at once. Add lemon or a pinch of sea salt for trace minerals. If you sweat heavily, consider electrolytes to restore balance and prevent fatigue.

Daily Water Intake Formula

Quick Formula:
Body weight (lbs) ÷ 2 = ounces per day

Example:
150 lbs ÷ 2 = 75 oz (~2.2 L)

Metric Version:
Body weight (kg) × 30 to 35 mL = daily water

Example:
68 kg × 30 = 2,040 mL (~2 L)
68 kg × 35 = 2,380 mL (~2.4 L)

Bonus Adjustments

• Exercise per 30 min: +12 to 16 oz
• Hot or humid weather: +16 oz
• Pregnancy: +10 to 12 oz
• Breastfeeding: +24 to 32 oz
• High caffeine or alcohol: 1 to 1 replacement

Pro tip: Pale yellow pee means hydrated.

3. Feed Your Immune System the Right Nutrients

Your immune system depends on nutrients. When your diet lacks essential vitamins and minerals, your defenses lose their tools.

• Vitamin C: Helps produce white blood cells and strengthens natural defenses. Found in citrus fruits, bell peppers, leafy greens.
• Vitamin D: Supports immune function and reduces inflammation. Low levels are common in winter, so supplementation helps.
• Zinc: Essential for immune cell development and communication.
• Elderberry and Mushroom Extracts: Natural immunity boosters that support white blood cell activity.

These foundational nutrients inspired our FLUfit formula because even the best diet sometimes needs backup.

4. Manage Stress Before It Manages You

Your body responds to mental and physical stress the same way. Prolonged stress elevates cortisol, which suppresses immunity.

Try stress reducing habits like breathwork, meditation, or a brisk walk outdoors. A calmer nervous system builds stronger resilience.

5. Move Daily, But Don’t Overtrain

Exercise improves circulation and helps protective cells move efficiently. But overtraining can suppress immunity.

If you feel a cold coming on, swap high intensity workouts for gentle movement. Yoga, light cycling, or a slow jog keep you active without taxing your system.

6. Protect Your Gut Health

About 70 percent of your immune cells live in the gut. An unbalanced microbiome can leave you vulnerable.

Eat fiber rich foods, fermented vegetables, and probiotic rich yogurts. Natural health formulas with probiotics and prebiotics can also support microbial balance.

7. Support with Natural Health Formulas

Once you’ve built your foundation through sleep, nutrition, and hydration, targeted natural health formulas can help give your immune system an additional edge.

• Vitamin C, D3, and Zinc for cellular immunity
• Antioxidant extracts like elderberry and echinacea
• Mushroom blends including turkeytail, reishi, chaga, and cordyceps

These ingredients work together to help your body defend, recover, and stay balanced.

8. Stay Consistent

Your immune system thrives on consistency. Hydration, nutrient rich meals, stable sleep, and natural health formulas add up. Health isn’t built in a day, it’s built daily.

Start with small changes and give your body the foundation it needs to stay strong all season long.

Learn more about how FLUfit and IMMUNEfit support immune resilience here.