Hydration: the level of water and electrolytes available for your body to sustain a particular level of performance.
At CrossFit West we constantly remind you all of important things about recovery. We shout things like, “be sure to stretch and ice!” and “drink lots of water!” These things should not be taken lightly and are an essential part of your quest for elite fitness. Tonight’s post emphasizes proper hydration.
75% of Americans are chronically dehydrated. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. Even a mild dehydration will slow the metabolism as much as 3%. Furthermore, lack of water is the number 1 trigger for daytime fatigue. Research also indicates that “8-10 glasses of water a day is capable of significantly easing back and joint pain for up to 80% of sufferers.”- info from www.extrememnutrition.co.uk
Even a 1% loss of water can hinder your athletic performance. This is just one reason it’s imperative to stay hydrated before, during, and after your CrossFit WOD. Here are a few facts:
Human’s are 45-70% water.
Muscle tissue is 75% water.
A human can survive 4x longer without food than without water.
Fluid loss as a % of bodyweight:
1% Elevation of core body temperature, impaired performance
3% Significantly impaired performance
5% Cardiovascular Strain
7% Decreased ability to regulate heat
10% Heat Stroke, unconsciousness
During a workout or practice session, a 2-6% fluid loss is common. This can mean upwards of 10lbs for some athletes. When you sweat, you also lose electrolytes with are salts (ions) needed to maintain the body’s normal electrical function. These consist of Potassium, Sodium, Chloride, and Magnesium. These can be replenished by consuming carbohydrates and electrolyte dense substances. We, being Paleo proponents, recommend food (ie: fruit) and lots of water over sugary sports drinks.
Cold water is best. The body will better utilize water the faster it empties the stomach. Larger or colder volumes of fluid empty the stomach quicker and are more readily absorbed by the small intestine.
So drink up. Your Fran time depends on it!
And be leery of these signs of dehydration:
Dark yellow, strong smelling urine
Decreased urination frequency
Rapid resting heart rate
Muscle soreness and cramping
Thirst (too late)
Headache and discomfort
Lethargy and chills
10yrd DB Suitcase Lunge (45/25)
20yrd Resisted Run
*w/band around waist, have partner walk with you on the lunge. At the completion of the 10yrd walk, drop the dumb bells and sprint 20yrds while partner resists your run. Partner should make it challenging but allow you to progress towards the finish line.