We have had some amazing hot weather this week so far. In saying that, you need to make sure that you stay hydrated to prevent heat exhaustion.
Follow these helpful tips:
1. Drink Plenty of Liquids: Although keeping hydrated is important regardless of the temperature, it’s even more crucial in the hot summer months. Besides drinking a basic requirement (at least six eight-ounce glasses) of water daily, include drinks to increase your electrolytes both before and after a workout. Staying hydrated is especially critical if you plan to exercise for an extended period or intense workouts.
2. After your workout be sure to have some carbohydrates handy to eat because carbs are quickly metabolized in the heat.
3. Summer Workout Clothing: wear light fabrics such synthetics and silks that don’t retain heat, as well as release moisture from your body for good airflow. As for colors, select clothes with light colors, avoiding darks. Select fabrics that “breathe”, allowing moisture to be released from your body.
4. Pre/Post workout hydration:
- Drink about 16 ounces (500 mL) of cool or cold water 1 to 2 hours before you exercise.
- Drink about 16 ounces (500 mL) of cool water 15 minutes before you exercise.
- Drink about 5 ounces (150 mL) of cool water every 10 minutes during exercise.
- Have about 34 ounces (1 L) of cool water on hand per hour.
- Drink about 16 ounces (500 mL) of cool or cold water just after exercise.
Our body is made up of 60 to 90% water; 10% of the water is in the bloodstream. The water in the bloodstream can be lost by sweating. With a super intense workout in the heat and humidity you can lose up to about 3 litres of water… That is a lot of water! To replace the water in the bloodstream, the body will steal water from the tissues.
Get drinking! Water that is… not COFFEE!
Today’s Workout:
Buy In – crab walks (sideways) x 1 length of floor, monkey walks (on all 4’s face down) x 1 length of floor, rest 1 min, repeat x 4
WOD – “KB Litvanovs”
5 KB Swings
50 M Sprint
Rest 2-3 minutes
x 6
Cash Out – floor press 4×8, ring inverted rows 4×8
