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Are you drinking enough water? …Are you sure about that? Believe it or not, most people aren’t getting enough! Ask yourself this: Do you get headaches, suffer from fatigue, or sometimes feel a little weak or dizzy? If so, you may just need to start drinking more water. So, before you reach for the pain medicine for a headache, try drinking a tall glass of water instead. It may be all you need!
Your body is made up of mostly water, so of course proper hydration is essential for good health and to keep dehydration at bay. According to medical experts, you need the equivalent of 2 cups of water for every pound of water weight that you lose. How do you know when you lose two cups of water weight? Some signs of dehydration are:
* Mild to excessive thirst
* Irritability
* Dry lips
* Fatigue
* Headache
* Dry mouth
* Little or no urination
* Muscle weakness
* Dizziness
* Lightheadedness
It’s important not to wait until you notice these signs to start drinking, because these signs may mean you are already dehydrated!
Once you know it’s time to drink, think about WHAT you’re drinking. Water is obviously the best option, yet we all need variety. But remember, not all hydration is created equal. For example; one cup of coffee is not equal to one cup of water. That’s because coffee is a diuretic, and so are many other beverages, such as tea and soda.
How much water do you need per day? The Institute of Medicine of the National Academy of Sciences released the following adequate fluid intake recommendations in 2004: Adult women need approximately 11.5 cups of total fluid a day (from beverages and food) while men need approximately 16 cups day. Children ages 1-3 need approximately 5.5 cups (1.3L) of total fluid a day from beverages and food, while children ages 4-8 require 7.5 cups (1.7L) a day. While you can meet your daily fluid intake requirement with water alone, keep in mind that all beverages, including water, tea, coffee, soft drinks, sports drinks, milk, and juice, as well as foods with a high water content like soup, fruits and vegetables, contribute towards this recommendation. On average, about 80 percent of an individual’s total water needs are met by drinking beverages and about 20 percent is provided by food.
Obviously, staying hydrated is essential to any good exercise program. I found an interesting recipe for making your own sports drinks at WebMD. They suggest you take 1 can of frozen juice concentrate and mix 9 cans of water to 1 can of juice, instead of mixing the usual 3 cans of water to 1 can of juice. Et voila, homemade sports drink!
All of these facts kind of give the phrase, “drink to your health” a whole new meaning, don’t they?
Today’s Workout:
Buy In –3 rounds of 10 pvc dislocates, 10 jumping pullups, 10 inchworms & 10 box jumps
WOD – “Helen”
Elite – 3 rounds for time of:
- 400m run
- 21 kettlebell swings (1/1.5 pd or 35/55lb)
- 12 pullups
Games Prep – If you have not been to class everyday this week and your body is feeling great, and the coach agrees, you can attempt the Helen on Steroids WOD from the CrossFit Games
Zone 3 – scale kettlebell swings as needed
Zone 2 – scale pullups
Zone 1 – scale as needed
** Compare to June 14th
Cash Out – Follow the leader group stretch!
GYMNASTICS!!!!!
WOD: Ring push up series, Candle box jumps, (20) Ball jumps
