Summers in Texas can be brutal. By August, triple digit weather is a common occurrence, while most of us sit in a cool 70°F office. This comfortable temperature keeps people from feeling thirsty but hydration is a constant in life. Hydration doesn’t just start at the office before your afternoon WOD, it is important to think about hydrating for a workout DAYS prior.
Water helps in the transportation of oxygen to your cells, removal of wastes, and helps to protect your joints and organs. The average person should be consuming half their body weight in water on a NON-ACTIVE day. For example: I am a 180-pound male, therefore I should drink 90 ounces of water. Seeing as one liter is 33 ounces, I can fill my hydration needs with 3 of my Yetis per day.
If you are feeling thirsty then it is already too late, you should be sipping constantly. Here are some good tips to follow when changing your habits with water. Drink a full glass as you wake and continue to sip all day. Use a measured container (example: 1-liter “Yeti”) to refill and keep track of daily amount. When monitoring water consumption, food and beverages never count. The only substitute for water is water.
There is such a thing as “over-hydrating” but the majority of individuals reading this are not even close. When urinating multiple times completely clear, it is possible that you are OVER hydrated and are now flushing electrolytes out of your body. Proper electrolyte levels are essential for the body to regulate fluid balance, oxygen exchange, digestion, muscle function, nerve conduction, muscle contractions, blood clotting, bone formation, heart function, and pH balance.
Electrolytes HELP hydration occur at a cellular level, so make sure you are eating right and replacing electrolytes regularly. Gatorade and sports beverages are an easy go to but are often sugary and contain artificial sweeteners as well. Look for healthy alternative like coconut water and fruits. Being hydrated is one of the most over-looked components to healthy living and top performance. As the days get hotter outside, don’t let the cozy office put you off, keep sipping water and stay hydrated for all of your summer WODs.