Considering the length of our summers, we have to considering the majority of us are in a constant state of dehydration. If we feel thirsty, we are already dehydrated and in some instances can be a loss of more that 3% of body weight. 2/3 of your body weight is water. Water distribution is 40-70% of body weight depends on age, gender, and composition. 65-75% of the weight of muscle mass, and 10% of it is fat mass. There is a test called Skin Tugor Test that can be done to see if your skin elasticity is recoils back to normal after you pinch it. You can pinch the skin between your eyebrows for a few seconds and if it takes <2 seconds to fully recoil suggests mild dehydration. 2-10 seconds to recoil they say is moderate dehydration (more than 10 sec is severe dehydration). You can push on what is commonly known as your “shin” (We are not hooved animals, so we don’t have shins… that’s a big common misconception) with you figure and if your skin leaves an indent that also suggests dehydration. When I do mine it’s permanently indented haha.
Let’s geek out (a little) on how to stay hydrated. The baseline professionals tell us is that we should drink half our body weight in ounces. That’s a lot of water, but we are constantly loosing fluids throughout the entire day…. it adds up… quickly! Coconut water is great. It has more potassium than a banana and has a note similar PH level as your cells so it gets absorbed more easily. One glass, or 8 ounces, of orange juice or tomato juice replenishes almost all the magnesium, potassium, and sodium lost in THREE litesr of sweat, we call this the “Poor Man’s Gatorade.” If you’re in a bind, and need some of these metals lost from your sweat, take just a pinch (0.3 tsp) of salt and add it to your water. Sometimes when we are already compromised and are trying to replenish with water, we may already be malnourished and the water we are drinking can further dilute the viscosity of our blood. If you add salt and you take your first drink and go “WOOOW!” that was nasty, you put too much salt. Add just enough you can’t taste the salt. We don’t have to take huge amounts of it which aims towards homeoinbalance, this is to replace mineral lose.
More geeking out….
Functions of Water:
-w/o death occurs in days
-Diffusion of gases
-Assists in waste removal
-Lubricates joints (with proteins)(In intervertebral disks this becomes increasingly more important with age as it is lost)
-Cushions moving organs (heart, lungs, intestines, eyes)
-Structural form to body
-Maintains body temperature
Recommendations for preworking out/during PA(physical activity)/ and after exercise:
Water consumption Requirements
-Sedentary is about 2.5L per day
-Active is about 5-10L per day (again half your body weight in ounces)
Sources:
-Food from fruits and vegetables (the research of the benefit of these is crazy complex and interesting! There are literally encyclopedia type books on just Vitamin A and all the other Vitamins)
-Fluids: 1200ml of water/day (41oz/day) **This is Requirements mentions a few lines above… so that means it is the minimum for proper living functions)
-Metabolism: Breakdown of macronutrients from CO_2 and H_2O
-Caffeine can advance aerobic cardiovascularly through affecting nervous system, but contain diuretic properties… find a balance (It’s like life)
Water Loss Daily
-Urine: about 1000-1500ml or 1.5 quarts
-Feces: about 100-200ml water (70% fecal matter)
Sweating
350ml/day insensible perspiration
-500-700ml/day normal and physical activity
-12L of sweat for acclimatized person exercising in hot environment (1L/hr… that’s you – locally 100degree heat)
-Vapor (exhaled) – Crystalizes when you can see it in cold air
-250-350ml/day moistening of inspired air
-2-5ml/min released by respiratory passages of exercising
Water and Exercise
-Monitor via body weight
-0.45kg (1lb) weight loss = 450ml (15oz) dehydration
-It is recommended you drink 150% of what you loss.
-Doesn’t rehydrate in 24hrs. So much is excreted through urine and cellular absorption in takes so long.
I wanted to get into Hyponatremia and ways to prevent it, but I think I’ll stop here. It’s basically about the osmotic balance of dehydration… wanting to chug water, but the brain and cells are saturated with sodium that attracts the water and sucks it in… it goes from concentrations to concentrations. Chugging water with heat stoke situations offsets osmatic values. If you read this, or at least scrimmed it, the purpose was to conclude that water consumption is crucial and can be thought of in different ways to better your health, wellness, function, and performance. We will get into food consumption with exercise another day.
22nd Of July Year 2019
STRENGTH
HBBS
3×6 @75%1RM
3×3 @85%1RM
WILL
4 Intervals of 3 mins on: 2 minutes off of:
12/9 Cal Row
10 Devil’s Press
8 Burpees
ME Wallballs
CrossFit Legends Of The Wilderness 