Tuesday

121112

5 Rounds for Time:
Light Pole Sprint
2 Muscle Ups
4 Turkish Get Ups (each Arm)
8 Toes to bar

Great article from opt:

 

Hydration

 

Everyone knows just how important hydration is to essential metabolic processes, but just how important is hydration to performance athletes?  Think on this:

• At just 1% dehydration, you are looking at a performance hit of up to 10-12%.  For a 75kg athlete, this is a 750mL loss.  
• 2% dehydration have affect short/long term memory and slow reaction times
• Increased protein intake (remember last week? ) requires an increased need for hydration for both metabolism and clearance of ammonia/BUN.

What about "drinking to thirst"?  Thirst is a symptom of dehydration, and a survival mechanism; when this kicks in we are already at about 2% dehydration. 

 

Does food play a role in hydration?  Yes, most definitely: 20-25% of our water intake comes from whole food.  Add these water & nutrient dense food to your intake:

• Celery: 96% water; contains Na, K, Mg, Ph, Fe, Zn
• Watermelon 95% water; contains vitamin C (high in fructose, keep it PWO!)
• Bell Peppers, 92% water, contains vitamin C
• Cucumber: 95% water, contains Ca, Mg, K
• Cantaloupe: 90% water, contains K

Drink H2O frequently, and often; ½ BW in ounces daily.(165lbs=90oz=2655mL).  Track your own intake, see where you are at, and add nutrient dense, high-water content whole foods for optimal performance.