Sunday, September 11, 2011

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. much water should I be taking in a day?
1/2 your bodyweight in ounces.
150lbs = 75 ounces

Today's Workout:

3x Max Ring L-Sit Holds

Deadlift (225/155)
Ring Dip


  1. 4:45 but blue band for ring dips

  2. Nice time Rob! 7:45 Rx'd. Can't remember the times on the L-sit. Around 18-20 seconds each time.