The lovely Danielle Radvak will be writing a blog piece once a month with some nutrition tips for us to follow. Here is her first piece on Hydration, stay tuned for more next month!
Good things come to those who hydrate.
How much thought do you give to that bottle of water you grab before you head to the gym? Do you hit the end of the day and realize you’ve only refilled your bottle once? It may be time to rethink your hydration.What’s the best or at least the easiest way to check how hydrated you are? The good, old pee test. Lighter yellows are a positive sign. Darker hues not so much. Generally speaking, an average person should be taking in at least 2 litres of water a day. Want to have a more personalized plan of attack? Here’s an easy to use
equation:
Your weight X 60% = total in oz + 10 oz. for every 30 min. of exercise.
For example a person weighing 135 lbs who exercises an hour a day would be:
135 x .60= 81 oz + 20 oz = 101 oz. or roughly 3 L. per day
Just when you think you’ve got it all figured out, there’s more. It’s not just about water. As we sweat we lose electrolytes (minerals such as sodium, magnesium & potassium) which can lead to less powerful muscle contractions and the dreaded muscle cramps. In some people a loss of only 2-3%fluid can result in reduced muscular endurance!
So what’s a Crossfitter to do?
A low concentration of electrolytes added into your water should be sufficient to replenish your body. Just be sure to hydrate before, during (depending on the duration) and after the WOD. Whichever hydrate product you use, be sure to follow label directions.
Now drink up!
Prep
800m run
Lower body prep
3x 5 Doulble arm get up
5 t2b partner drills
15 goblet squat
Strength
I. Front Squat 5x5@78%
II. AMRAP Stict pull ups x 3. 1 min rest between efforts
Conditioning
10 min AMRAP
2 Burpee Box jump
3 Squat Clean 95/135
4 T2B
Recovery
Easy walk or row
I's,Y's and T's 20 at each position x 3
Couch Stretch 2 min per side
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