Hydration for quicktime
Hydration for lesser media players
I seriously doubt any of you are drinking as much water as your body wants. Start doing so. Side benefit: you'll have to go to the bathroom often enough that you will always have an "out" in any situation. Example: "I think I love you...!" "Ohhhh....I...um...drank 77 oz. today, I HAVE to run to the bathroom..." Or something like that.
I recommend the always classy gallon jug filled with water. Drink the whole thing throughout the day and you're more than likely good. What's that? Too lowbrow? Too slow?
(can also be used to get in your 100 oz. of...liquid)
Have any of the bodyweight challenge participants been practicing their movements? Anybody try out the programs?
I learned that rule of half your body weight in water about 2 1/2 years ago and have implemented that pretty consistently in my daily routine. I notice a HUGE difference now when I am underhydrated! I can attest to the issues that arise when not well hydrated while exercising in hot weather - I felt like my body was run over by a train. 5 times. each direction. don't do it. hydrate or die!
ReplyDeleteI heard as many ounces a day as your weight in kilos, about the same as what Elizabeth said. I also feel it keenly when I am underhydrated. I sometimes think that drinking more water cures anything that is wrong.
ReplyDeleteI haven't tried any of your recommended program but I have been working on my body weight exercises and am really hoping to whoop everyone. I bet you are really sorry that you are not my home class trainer.
Ellie, I'm not above sabotaging your efforts...as long as it brings victory to BSBB or the six shooters. May I recommend a super secret program for you? http://www.youtube.com/watch?v=4S3C4AC908w. Success guaranteed!
ReplyDeleteIf only to cause a pile on, I raise some contrarian questions on this, qualified by revealing I know nearly nothing about anything. When I did Bill Philips' Body for Doin' Stuff (i.e. Life) he insisted that one drink somewhere around 60 oz. of water each day. Two questions. One: what does research indicate about performance under some hyper-hydration rule(that is, following some rule about how much is enough) compared to control groups? Two: what about just listening to the body and drinking when thirsty? All this contrarianism has made me, ahem, thirsty.
ReplyDeleteHey Steve, I will do some half-hearted looking at hydration vs. performance studies. I can tell you with certainty that if you drink only when thirsty you're already screwed. If you feel "thirst" it's too late and you're already dehydrated.
ReplyDeleteThis info may be old, but back in my old Fitness Comp days 12 years ago, I remember that a lack of hydration (of course there are varying degrees) can diminish performance around 25%. So, I think that related to both strength as well as endurance performance. For me, I do notice a huge difference when I work out hydrated vs. not. There are a lot of studies on endurance runners and hydration. Dave, I have a couple handfuls of friends saying they're doing the 100 pushups, squats and 200 situps program - we'll let you know how it goes.
ReplyDeleteWell, okay. I guess I'll drink to that, but not necessarily water. I found this http://nordicspeed.net/ReHydration%20Article.pdf
ReplyDeletewith the claim that water isn't enough, gotta have potassium and salt and stuff, and that one should consume more fluid than one loses in sweat. (Who funded this research, the makers of Gatorade?) Not drinking before and after training is not in dispute. I'm just wondering about the research behind those 'rule of thumb' things to drink at least x amount of water or else.
I checked in "Essentials of Strength Training and Conditioning" and found the section on hydration. The part of fluid balance states, "The Adequate Intake for water as set by the Food and Nutrition Board for total water intake for young men and women is 3.7L and 2.7L/day, respectively. It is estimated that fluids (drinking water and beverages) provide about 3.0L (101 fluid ounces; approximately 13 cups) and 2.2L (74 fluid ounces; approximately 9 cups) per day for young men and women.
ReplyDeleteSweat losses can increase fluid requirements significantly..."
This adds up pretty well with the video. Actually, it's suggesting a bit more water, depending on how big you are.
Also, concerning electrolytes, "The major electrolytes lost in sweat are sodium chloride, and, to a lesser extent, potassium. [This next sentence is pretty badass] Physiological adaptive mechanisms decrease the electrolyte loss in urine and sweat during periods of strenuous exercise; thus, the sweat of a trained athlete is more dilute than the sweat of an untrained individual. The average sodium concentration of sweat is 1.15g/L, with concentrations ranging from 0.46 to 2.3 g/L. The average daily sodium intake of American adults is approximately 4 to 6 g, usually high enough to replace sodium losses."
Phew! It goes on to say water is best for hydration unless you like the taste of sports drinks.
Think you're going to get away with not drinking water, Steve? Not up in here. Not up in here!
(http://www.youtube.com/watch?v=oTEKGCFwGEs)
Hell yeah, Marcy! Keep me updated on how it goes.
ReplyDeleteThat was an awesome suggestion, Dave. I ordered one. Who can argue with their scientific studies? The best part is that it only weighs 2.5 lbs so I really won't have to strain much.
ReplyDeleteThanks
Burn! Okay. Glug, glug. I'm drinking, I'm drinking already. Glug. I may be a little more sloshy than usual during workouts though. And may be disappearing to the bathroom more frequently. You blinded me with SCIENCE! Feelin' a bit salty now. As always, thanks for the information. And leadership.
ReplyDeleteI don't mind being a bit contrarian. Of course we need to stay well hydrated. No argument. But if I'm peeing out liters of water a day because I'm constantly swilling water that means...guess what...my body didn't need that water and is GETTING RID OF IT! Your body adjusts to the amount of fluid you give it regularly. Plus, lets not forget that a cause of death in endurance events and in hobbyist hikers here in the desert is more likely to be OVERHYDRATION (without accompanying electrolytes) than dehydration. Just sayin'...I always like to look at the practices of traditional peoples and drinking a gallon of water a day is not a very common one. And wasn't it you Dave making fun of me on the drive home from TX because I had to stop and pee so often?
ReplyDeleteHeck yeah it was me. Maybe you were overhydrating, Ms. Pees-a-lot?
ReplyDeleteHere's an article on the overhydrating during marathon business: http://www.runnersworld.com/article/0,7120,s6-242-302--8785-2-3-2,00.html
I see big changes personally when I remember to drink consistently throughout the day, not so much during a WOD. Nothing is worse than a sloshy stomach during a metcon.