Sep 12

Alright guys let's talk about hydration. Here are some statistics first. (Information taken from a slide show on hydration by Victor Leberi, Instructor of Sports Medicine and the Athletic Training Education Program at the University of Southern Maine)

Human’s are 45-70% water.

Muscle tissue is 75% water. 

A human can survive 4x longer without food than without water. 

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.

Even a 1% loss of water can hinder your athletic performance.

 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. 

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

How do I know if I am Dehydrated?

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

Okay, got all of that out of the way. 

Now....how much water should I be taking in a day?

   

1/2 your bodyweight in ounces.

150lbs = 75 ounces

Today's Workout:

Strength

3x Max Ring L-Sit Holds

MetCon

21-15-9

Deadlift (225/155)

Ring Dip