WOD:
“Elizabeth”
21-15-9 reps of:
Clean 135/95 pounds
Ring dips
So, you might have noticed it’s hot. And it’s going to stay hot for a while… so now is as good a time as any to talk about hydration. Here’s a nice article from CrossFit Solano on hydration:
From CrossFit Solano:
On attire:
It’s getting hot so clothing has become, er, uh I guess optional? But really folks its
hot in the box so if you gotta shed a couple layers please do so; but I’m going to have
draw a line at thongs.
On hydration:
I have often struggled with drinking enough water in my day, it is so easy to fill up on coffee in the morning, have a diet coke with lunch and the next thing you know, you have shown up to a WOD with no water in your system. I found this article in Women’s Health and thought we could all benefit from it- especially with the combination of this really
hot weather and our intense WODs!
Eight Glasses, My Ass
As a rule, the more active you are, the more water you need. In fact, the newest hydration guidelines for athletes, issued this year by the American College of Sports Medicine, are nowhere near one-size-fits-all. The 14-page document boils down to this: Start your workout with a full tank, then replenish your fluids based on your pre- and post-workout weight.
Here’s a more specific game plan:
4 hours before your workout: Drink 12 ounces of fluid, then weigh yourself. If your urine is the shade of apple juice or darker, plan to gulp 8 to 12 more ounces 2 hours before you exercise.
During your workout: Replenish with a 16-ounce sports drink/water every hour, or 4 ounces every 15 minutes. Drink more if you’re working out at a high intensity for longer than an hour.
Post workout: Weigh yourself again. Drink 16 ounces (think of filling a pint glass) per pound you’ve lost. If you gained weight, you’re drinking too much.
I don’t completely agree with this…if you’re eating a lot of vegetables, you won’t need as much water. Also, if you’re peeing every 30 minutes then you’re drinking too much. Your body is just expelling excess. If you’re peeing every couple of hours and it’s fairly clear, you’re doing a good job – listen to your body. But definitely drink some extra a couple hours before a workout and refill after. It’s hot out, suckas!
Don’t forget to fully hydrate before going to vote today. Although I’m pretty sure clothing is not optional at your polling place.
thanks for the reminder about hydration!! this is a funny article-i do not weigh/measuer my food, and i am certainly not measuring my water and weighing myself before/after wod! lol!!
Definitely agree on importance of hydration. I get migraines when too dehydrated so it’s a focal point for me even during colder months (b/c no matter what temperature is outside, these workouts always kick my a$$). For 6:00a.m.-ers and 7:00a.m.-ers, it’s tough to hydrate pre-workout like article says, so works best for me to stay consistent with hydration every day incl. rest days and weekends so I have plenty of water in my system on days prior to WODs. I have a half-gallon jug I keep at my desk, and usually go thru it about 4 times a day (so 2 gallons of water per day). Keeping a big jug at your desk is easier than having to get up and refill a small cup constantly. I also keep a pint glass by my bed – drink a pint of water before sleep, then refill and chug another pint before driving into the gym (sometimes on weekends I fill the pint glass with beer). I then go thru maybe 20oz of water during the WOD. Like Chelsea said, listen to your body as everyone is different. Some people would be peeing every 10 minutes drinking this much, but for me I’m still only once every 1-2 hrs so this is apparently the recipe that works for me.
Does booze count?
Only Tequila, Nance.