Water Is Your Body
Water is essential for your body. It makes up most of your body and needs water to function properly. Water lubricates your joints, helps with chemical reactions, and delivers energy to your cells. When you don’t drink enough fluids during, before, and after exercise, your muscles can cramp and your performance will suffer.
How Much Water Should You Drink?
It is important to drink enough fluid before, during, and after exercise to maintain proper hydration. The amount of water you need will depend on many factors, including:
-The intensity and duration of your workout
-The climate (hot, humid weather makes you sweat more and lose more fluids)
-Your age, weight, and gender
-The medications you take
In general, you should drink:
-17 to 20 ounces of fluid 2 hours before you exercise
-8 to 10 ounces of fluid 20 minutes before you exercise
-7 to 10 ounces of fluid every 10 to 15 minutes during your workout
-16 to 24 ounces of fluid within 30 minutes after your workout
If you are exercising in more extreme conditions (hello CrossFit), you need to supplement your drink with electrolytes to replace the salt and minerals you lose through sweat. Look for sodium(Na), magnesium (Mg) and potassium(K).
Tips for Staying Hydrated
There are a few simple things you can do to make sure you are properly hydrated before, during, and after your workout:
-Carry a water bottle with you and drink often throughout the day, even when you’re not exercising.
– Drink before you feel thirsty. By the time you feel thirsty, you may already be dehydrated.
– Add some flavor to your water by adding a slice of lemon or lime.
– Drink cold water, since it is absorbed more quickly by your body.
– Use a app to track your water intake and make sure you’re drinking enough each day.
If you are having trouble drinking enough fluids, talk to your doctor or a registered dietitian to see if you have a medical condition that makes it difficult to stay hydrated. You may also want to consider electrolyte supplements or drinks.
WOD: B-1 Australian Hero WOD (see 09.09.21)
21 KB swings, 55/40
15 knees to elbows
9 ring dips
tabata side plank