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Importance of Hydration

Why does hydration matter?

April showers bring May flowers. In this case, proper hydration will help you feel your best, fuel your workout, and help your recovery. Let me break it down.

When people exercise, they lose fluids through the skin (by sweating) AND lungs (from breathing heavily). If those fluids aren’t replaced, you’ll experience dehydration.

Signs of dehydration

  • Feeling thirsty, tired, dizzy, and/or light-headed
  • Dry mouth, lips, and eyes
  • Dark yellow coloured and/or strong-smelling urine

When you are dehydrated, your blood doesn’t circulate through your body in quite the same way, which means your muscles aren’t receiving the proper amount of oxygen. This will result in exhaustion, your exercise performance will hinder, and the lactic acid build-up in your muscles will not be flushed from your system, resulting in cramping and stiffness.

How much water should you drink?

It all comes down to math, which takes into account your body weight, caffeine consumption, and workout times (Note: there are lots of other factors, like temperature, elevation, health disparities, etc., that can cause this number to change. Please speak with your doctor if you have any concerns over how much water you should consume to avoid dehydration.)

General recommendations:

  • Body weight divided by 2 = minimum number of ounces of water to drink per day
  • Add 12 oz of water for every 8 oz cup of coffee, tea, or juice consumed
  • Add 15 oz of water for every 1 hour of exercise

If you are someone who only consumes 1-2 glasses (8-16 oz) of water a day, please do not be discouraged by the number you get above. Creating new and healthy habits takes time. Start small, by increasing your water by 1-2 glasses (8-16 oz), and keeping up with this for about 2 weeks. Slowly work your way up to your daily requirement. We know you’ll get there!

But … What about electrolytes?

With sweat loss comes loss of electrolytes and sodium. Ideally, these should be replaced. There are a ton of electrolyte drinks out there, and they aren’t created equally.

We carry O2 Hydration at Cryptid CrossFit. For help with buying items from the store, go here or speak with a coach. Try it out and let us know how it’s helping you crush your workouts!

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