The middle of the summer is here and it is incredibly hot.  If you’re a serious athlete (aka crossfiter), you need to know how to properly hydrate yourself so you can run like the super machine you’re training to be.  A simple hydration formula is 1/2 your body weight in ounces of water a day.  HOWEVER, this does not include any sweat lost from training or any non paleo beverages (beer, soda) you may be consuming throughout the day.  For every hour of working out or cup of non paleo beverage you should add 16 oz of water to that formula.

Electrolyte replacement is another factor serious athletes need to consider.  For every 16 oz of sweat lost (pretty easy to do during a met-con) you lose 220 mg of sodium, 63 mg of potassium, 8 mg of magnesium, 16 mg of calcium.  Why is this important? These salts play a huge role in muscle contraction and/or nerve transmission.  If you don’t replenish these salts you can bet you’ll start feeling sluggish, tired, and your deadlift won’t be coming off the floor as easy as it used to.  So how can you replace these salts?  Start throwing a pinch of sea salt into your water OR start throwing some electrolyte replacement tablets into your water.  Some companies include Salt Stick, Camelbak and Nuun.

Here’s a quick example of a hydration scheme for Athlete X: Athlete X weighs 200 lbs.  200lbs/2 = 100 oz of water per day.  Athlete X also CrossFits once a day and loses 2 lbs of sweat during workout time (this can be calculated by weighing yourself before and after working out).  This equals a loss of 440 mg sodium, 125 mg potassium, 16 mg magnesium, and 32 mg calcium.  Athlete X bought Salt Sticks because the ratio of electrolytes in one tablet resembles the ratio of electrolytes lost in a pound of sweat.  In order to properly replace the electrolytes lost during the workout Athlete X pops two tables into his 32 EXTRA ounces of water (following me? 2 lbs sweat lost = 32 oz extra water).  Athlete X comes back the next day feeling great and ready to go!

Give this a try.  You’ll be amazed how much better you feel throughout the day and how much more prepared you are for your workouts.

-Coach Rob

Reminder:  Hoover Ball on Sunday an noon.  Cabin John park, which is on Westlake Drive by the Montgomery Mall.   Look for the volleyball courts in the back left.

Carolina working on her L-Sits!

Workout of the Day

Thruster “Helen”

3 rounds for time of:

400m Run

21 Thursters -45lbs

12 Pull-Ups

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