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Nutrition

Summer Hydration

By admin | In Nutrition | on June 25, 2013

Summer time makes CrossFit in Houston a challenge. Proper hydration is always important but especially important during June, July and August.

Some studies have shown that most humans are chronically dehydrated. Exercising in the heat causes excessive fluid loss. This combination can be an incredibly dangerous situation. And we are CrossFitters so that adds the intensity to the equation significantly upping the ante.

What are the Signs?

  • Thirst
  • Loss of Appetite
  • Dry Skin
  • Skin Flushing
  • Dark Colored Urine (see Dehydration Chart)
  • Dry Mouth
  • Fatigue or Weakness
  • Chills

What Are Effects?

  • Increased heart rate
  • Increased Respiration
  • Decreased Sweating
  • Increased Body Temperature
  • Muscle cramps
  • Headaches
  • Nausea

Extreme Cases

  • Confusion
  • Difficulty breathing
  • Seizures
  • Heat Stroke
  • Heat Exhaustion
  • Chest and Abdominal pain

The color of your urine can indicate if you are properly hydrated. Click on the urine chart below to help determine if you are dehydrated:

Preventing

  • Drink approximately 64 oz , more if you are exercising
  • Drink 15 to 20 fl oz, 2-3 hours before WOD
  • Drink 8 to 10 oz before exercise
  • Drink 8 to 10 oz during
  • Drink 20-24 fl oz for every lb lost during a workout.
  • If you are Paleo and limiting sodium, you should consider using Nunn or Emergen C mixed in your water to replace electrolytes

So in the hours before coming to CrossFit West Houston to perform the WOD, make sure you get properly hydrated prior to coming. Stay hydrated through the heat. It is important to your recovery, performance and health.

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