Ok guys, it looks like summer has arrived which means it's only going to get hotter outside and inside the gym. I want everyone to make sure that they are crushing the H2O hard everyday, not just on the days you are training.
Many athletes dehydrate during competitive events, especially long ones, even when it's not particularly hot. You can't rely on feeling thirsty as a reminder to replace fluid lost through sweating - one of nature's dirty tricks is that exercise suppresses thirst. Dehydration impairs both physical and mental performance in all types and levels of sport, yet it can be avoided (or at least minimized) by appropriate drinking strategies. Before we explain what those are, here's a bit of background physiology.
Even low levels of dehydration have physiological consequences. A loss of 2% bodyweight (just 1kg for a 50kg person) causes an increase in perceived effort and is claimed to reduce performance by 10-20% A fluid loss exceeding 3-5% body weight reduces aerobic exercise performance noticeably and impairs reaction time, judgment, concentration and decision making - vital elements in all sports, from pole-vaulting to football. A particular issue for boxers is that dehydration increases risk of brain injury.
Don"t just think "Ohh I'll drink some water when I get to the gym." Dehydration is progressive depletion of body fluids caused when fluid losses, for whatever reason, exceed fluid intake. This leads to hypo-hydration (or dehydration). Athletes may arrive at the start of their event already hypo-hydrated - for example, after a long, hot journey to the event, or inadequate rehydration in between successive events, or 'making weight' strategies.
Pound the water often. Adding lemon or fruit juice, and or a little salt into your water will help replenish electrolytes and the sodium you will lose through sweating.
This is important for your overall health and performance in this little oven we are going to be working out in over the next few months.
WOD:
3 rounds for time of
400m run
25 Push-up
John.
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