Monday: Hydrate!

Monday: Hydrate!

Monday: Hydrate!

Water is for gangsters only. Be an O.G. and drink some O-Z’s.

Drinking-waterAs I’m sure you’ve all noticed things are heating up out there.  The sun is out later allergies are going nuts sweat is pouring and Matty having his shirt off actually makes sense for the temperature.  It can only mean one thing…it’s time to talk about hydration!

That’s right with temperatures up and spring around the corner proper hydration is more important now than ever!  At High Voltage we often emphasize proper recovery in post-WOD mobility nutrition rest days and sleep.  One thing we all could use a reminder of is the importance of proper hydration both pre and post WOD.

We all know that the earth and our bodies are mostly water.  We may live in the desert but it doesn’t mean that our insides need be a cracked scorched wasteland.  Let’s have a look at some numbers.  Humans are 50-70% water at any given time but our muscle tissue is 75% water!  We can actually survive four times as long without food than we can without water.  This means that maintaining proper hydration is imperative in not just athletic performance but just living.  How important?  Let’s look at some more numbers.

Even a 1% body weight loss of water can hinder athletic performance up to 10% by elevating your core temperature.  At a 3% body weight loss of water you’re at a significantly impaired performance.  5% begins major cardiovascular strain and by 7% you lose your ability to regulate your heat which means at 10% you can expect heat stroke and unconsciousness!

That being said during constantly varied high intensity functional movements (see what I did there?) a 2-6% fluid loss is common.  Even at 2 % there is a drop in blood volume which means that your heart is working harder to move that blood and it’s under enough stress trying to survive the day’s AMRAP.  For athletes not acclimatized to strenuous activity particularly in hot climates you’re looking at dizziness fatigue and muscle cramps.

All that sweating doesn’t just mean water loss; it also means losing important salt ions (Potassium Sodium Chloride and Magnesium) which impair our electrical function.  Since our nervous system is essentially a giant electrical system you can see how this could be a problem.  Good news is these are easily replaced by electrolyte dense substances and appropriate carbohydrates (coconut water and a banana anyone?)

Let me stress that everyone is different so you need to find what works best for you.  I can offer some helpful tips and basic guidelines.  The most basic rule is to drink half of your body weight per day in ounces.  For every hour of strenuous exercise add an additional 16 ounces.  If you want to be even more specific you can weigh yourself before and after your WOD.  Any weight loss is likely due to water loss so you can drink 20-24 ounces of water per pound of weight lost.  Yet another technique is to drink 16-20 ounces 2 hours before your WOD and then 8-10 ounces about 15 minutes before.

Cold water is best as it empties the stomach faster and thus can be utilized and absorbed into the small intestine quicker.  I should mention that you can definitely drink too much water even to the point of poisoning yourself.  If you’re following a very clean diet such as Paleo drinking too much water can also wash away many of those salts I mentioned above.

In general though most Americans are chronically dehydrated and our thirst mechanisms have become so weak that it is often mistaken for hunger.  In addition to the mistaken hunger dehydration also slows our metabolism causes daytime fatigue and joint pain (oil those hinges!)

In conclusion you can ignore everything I just mentioned above and just take a look at your built in hydration meter every day to tell you if you’re where you need to be.  That’s right keep an eye on that tinkle!  If your urine is nice light colored lemonade you’re probably aces.  However if it’s looking more like apple juice or Coca-Cola with a hearty stank you’re probably dehydrated.  So drink up!

 Monday’s Training:

All Levels CrossFit

Level 1 CrossFit

 A. Rowing

  • 3x350m Repeats.
  • 2 Min Rest in between Sets
 A. Rowing

  • 3x350m Repeats.
  • 2 Min Rest in between Sets
B. “Cindy”
20 minute AMRAP

  • 5 Pullups
  • 10 Pushups
  • 15 Air Squats

or

“Mary”
20 minute AMRAP

  • 5 Handstand Pushups
  • 10 Pistols
  • 15 Pullups
WOD: “1/2 Cindy”
10 minute AMRAP

  • 5 Pullups
  • 10 Pushups
  • 15 Air Squats