Posts tagged hydrate

Keep Cool and Hydrated

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It’s getting hot and humid so the first thing I want to do is remind everyone to HYDRATE! One of the guys this AM blacked out a bit while doing his back squat because of dehydration. It’s no joke. I have been using Nuun in my water to make sure I have enough electrolytes.

hydration

Saturday during my workout — I did 4 sets of 10 strict Pull ups! How awesome is that? It took me quite a while but that wasn’t the point – I did it!! Then the WOD that day was brutal — pistols, ring rows, ring dips and running. I can tell you my triceps are in a sorry state today!

Today, we started week 5 of our 6 week strength program. It was back squat day – I am holding steady at 165# Not too shabby.

warmup
200m jog
10 squats
10 push ups
4 Sampson Stretch
4 instep Lunges
10 Squats

Strength
5×5 Back Squat
165#

WOD
12m AMRAP
15 KB SDHP
10 OH Lunges (each leg/15# Plate)
25 Double Unders
–cash out: 800m run

The Connection Between Dehydration and Headaches

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I don’t drink enough water! There I said it, came clean. I just don’t and there is no real good reason for it and I know I should but I don’t. When it gets super hot and I workout, it sometimes really knocks me out for a loop and the signs that I am not drinking enough water come knocking on my door.  I usually wake up raring to go, ready to take on whatever workout comes my way.  The days when I just don’t feel like I have it in me, I am now realizing, is usually because I didn’t drink enough the day before or my dinner was salty and really dehydrated me.

According to this About.com entry about Headaches and Dehydration – thirst is not usually the first sign of dehydration.

Thirst is not usually the first symptom or the only symptom of dehydration; other symptoms include:

  • Fatigue
  • Headache
  • Dry mouth
  • Dizziness
  • Weakness
  • Rapid heartbeat
  • Dry, flushed skin
  • Muscle cramps, and myofascial pain.

A common sign of dehydration observed in my clinic is extreme muscle pain upon palpation of the muscle tissues. This muscle pain is exhibited upon examination with a positive jump sign. A positive jump sign occurs when a patient reacts strongly to gentle touching of the involved muscles and quickly moves away from the palpating fingers. One of the most common signs of dehydration involves a loss of skin tone or loose, wrinkled skin.

I find that my lips develop a bluish tint, my muscles hurt, I feel fatigued and I get splotchy vision which turns into a headache. It has happened more than a few times now that I can recognize it and make sure I up my intake of the good ole H20 but inevitably, I go back to my habit of not drinking enough the next day or so. I have tried all the tricks — but for some unknown reason, I can’t get it together and drink more! But things will be changing people! I am going to commit to drinking more water- it’s good for the internal and it’s good for the skin.  

This morning I was definitely dehydrated.  I even hit the snooze this morning but managed to get up after it went off. I should have listened to that internal voice after realizing what the workout of the day was and how thirsty I was. The splotchy vision set in pretty early on into the workout and I was slow!

Warmup
600m jog
mobility

Skill
Toes to Bar

WOD
For time:

  • 50 Wall ball
  • 25 Toes-to-bar
  • 40 Wall ball
  • 20 Toes-to-bar
  • 30 Wall ball
  • 15 Toes-to-bar
  • 20 Wall ball
  • 10 Toes-to-bar
  • 10 Wall ball
  • 5 Toes-to-bar

time: 18:50 14# – it sucked the entire time!

Drink Some More!

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As promised here are the pics from yesterday’s Flash WOD at Reston Town Center. Scott came and took a bunch of photos of our box. It’s like we have our own private photographer for events.

And as you can tell – we have the most fun together. It’s one of the best things about our gym – we really do have fun and laugh a lot.

I coached the early AM class this morning and I gotta tell you — I need practice. I can handle the class dynamic but I’m still new at actually coaching certain movements. The one thing that really helps is doing a lesson plan. I didn’t do one this AM and boy — I wish I had. Lessons learned. From now on I will absolutely create a lesson plan to help me guide the athletes.

We had the craziest weather on Friday. People are STILL without power now on day 4! I feel for them with the heat we have been having in the DC area. Kim and I were driving through it on the way home from the evening parade and didn’t even realize the craziest until we were in the storm on the Dulles Toll Road. Talk about getting a wake up call. It felt like it was a tornado or hurricane with the wind. And lo and behold, it caused some serious issues — with power and downed trees. The oddest thing was it was like a 15m story. Mother Nature sure knows how to wake you up!

Now-make sure you stay hydrated and use sunscreen if you are outside! It’s too darn hot and it’s too darn easy to get dehydrated. If you think you have had enough water, drink some more!

Hydrate! Hydrate! Hydrate!

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Why You Might Be Dangerously Dehydrated

When you skimp on fluids (check out the ideal amount here), it’s hard on your body, which makes sense because water is essential to just about every process in our body and, in fact, to the very existence of life on Earth. Life first emerged in the salty, primordial ocean; it stayed there until it was able to capture a bit of that water inside itself, the so-called “milieu intérieur” in which cells are bathed. Our inner ocean is a calm, salty broth providing cells with the raw materials they need to function, removing waste products, allowing them to communicate with each other and buffering them from the unpredictable world outside.

This water within accounts for about 60 percent of our body — about 11 gallons, or 92 pounds, inside a 155-pound person. Most of it lurks inside our cells (where all sorts of important substances are dissolved in water) and outside them (the milieu interieur), but we also use it to cool our body with sweat, to circulate oxygen and fuel to our organs and to take away waste products via blood. The elderly, infants and sick children are most prone to dehydration, but no one is risk-free. “lf you’re really busy, it’s easy for all morning to go by and you don’t really drink much until you notice you are thirsty, at which point you’re already slightly dehydrated,” says Cheuvront. And when we exercise hard, such as playing soccer or football or running distances in the summer, and forget to hydrate, we can easily lose 4 to 5 percent of our body weight (take a look at the best after-workout drinks here).

Coconut Water. Have you tried it?

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Coconut Water. Have you tried it?

There are a ton of benefits to Coconut Water. It is high in potassium, contains natural sugars and has a lot less sodium that sports drinks, It’s a natural way to hydrate instead of drinking sports drinks like Gatorade.  It’s got a bit different texture and consistency than water but it really does the job of hydration. I don’t replace water with this – I just drink it before and after a long run outside – especially in this heat.  You can get unflavored coconut water and now there are a ton of flavors like passionfruit,, peach and  mango. Give it a try – you may find a new favorite fitness drink.

Even Madonna - who is known for her dedication and commitment to health and fitness has become a fan of it and has reportedly invested in Vita Coco, a maker of coconut water. Other celebs have also been seen drinking it as well. Whether a marketing ploy or not – it definitely is a trend that is taking off.


You can buy coconut water at many main stream stores like Wegmans in the health food section. If you do try it, let me know what you think!

Here is some overall information about Coconut Water:

“It’s a natural isotonic beverage, with the same level of electrolytic balance as we have in our blood. It’s the fluid of life, so to speak.” In fact, during the Pacific War of 1941-45, both sides in the conflict regularly used coconut water – siphoned directly from the nut – to give emergency plasma trasfusions to wounded soldiers.

Most coconut water is still consumed fresh in tropical coastal areas – once exposed to air, the liquid rapidly loses most of its organoleptic and nutritional characteristics, and begins to ferment.

  • Coconut Water is More Nutritious than whole milk – Less fat and NO cholesterol!
  • Coconut Water is More Healthy than Orange Juice – Much lower calories
  • Coconut Water is Better than processed baby milk- It contains lauric acid, which is present in human mother’s milk
  • Coconut water is naturally sterile — Water permeates though the filtering husk!
  • Coconut water is a universal donor– Its identical to human blook plasma
  • Coconut Water is a Natural Isotonic Beverage – The same level we have in our blood.
  • Coconut water has saved lives in 3rd world countries thru Coconut IV.

“Coconut water is the very stuff of Nature, biologically Pure, full of Natural Sugars, Salts, and Vitamins to ward off fatigue… and is the next wave of energy drinks BUT natural!”, according to Mortin Satin, Chielf of the United Nation’s Food & Agriculture Organization.

Coconut water contains more potassium (at about 294 mg) than most sports drinks (117 mg) and most energy drinks.

Coconut water has less sodium (25mg) where sports drinks have around 41mg and energy drinks have about 200 mg!

Coconut water has 5mg of Natural Sugars where sports and energy drinks range from 10-25mg of Altered Sugars.

Coconut water is very high in Chloride at 118mg, compared to sports drinks at about 39mg.

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