Summer is coming!!! The birds are singing, the days are longer and its warming up! Pack away the long socks and dig out your shorts! It’s getting hotter and you are sweating more than usual. How do you stay hydrated? Under normal circumstances, the “8 glasses of water a day” would work, but is it enough to stay hydrated in the hot summer days, especially in those longer WODS with running in the beautiful sunshine?
Being well-hydrated before and after you walk into the gym will allow your body to give all it possibly can in a workout. A good indication of hydration is the colour of your urine. If you are drinking enough water during the day, your urine should be a pale yellow colour. If it’s darker than pale yellow, then that is usually a sign that you are dehydrated. ‘Dehydration occurs when your body’s water content is too low’. Fill up that water bottle and take it with you wherever you go!
Here are some tips for helping you stay hydrated this summer:
When and How Much?
- For the average crossfitter, each person should listen to their body. Drink throughout the day. Keep water handy so it is available if you want it. Make sure to drink when you are thirsty and never drink to discomfort.
- Drink a glass of room temperature water in the morning first thing. Your body is dehydrated after a night of sleep, and you will kick start metabolism, and just a good habit to get into.
What about Gatorade or other Sports Drinks?
- These drinks are usually carbohydrate dense because they are designed to combine hydration and fuelling. They also have dyes, chemicals and crap that we don’t all want in our bodies. Anything like a lemonade or fruit juice aren’t the best either, they have too much sugar to provide ideal hydration, and can actually have the reverse effect. Once the sugary fluid is in your digestive tract, your body actually draws stored water into the intestine to dilute them. This has a dehydrating effect rather than a re-hydrating effect.
What To Drink
- Water is a nutrient that is too often taken for granted and is crucial for athletes ( that’s us! ) to perform their best. It is imperative for every function in the body: temperature regulation, provides energy, supports metabolism, reduces cramping, and supports the immune system.
- While drinking water helps hydrate you, it isn’t the only thing that keeps you hydrated. The body actually need electrolytes to help keep tissue hydrated and to transport water through the walls of the small intestines where 95% of fluid absorption takes place. For max water absorption, the body requires sodium and glucose/sucrose to facilitate water transportation. While we get up to 20% of our hydration needs met through food, we still need to help out by adding some salt into our diets. Eating lots of high water-content fruits and vegetables will also add to your hydration. Adding a pinch of salt to a glass of water can help give you that absorption boost needed when drinking water. There are plenty of companies out there that have handy “pre made electrolyte sachets” made for your ease and convenience, companies like LMNT or Hydralyte
Stay hydrated Athletes! Let’s enjoy this warmer weather!
Tired of Water? Try This:
- 1 cup of coconut water
- 1 cup of watermelon cubed
- Juice from half of a lime
- A pinch of salt
Combine all ingredients in a blender, and blend until smooth! Enjoy!