Thursday 160623

As many rounds as possible in 12 minutes of:
50 Double unders
15′ Handstand walk
5 Muscle-ups

Post rounds and reps to comments and BTWB

Verve kids Ty and Noah working on a solid bro session of bench and rows.

Verve kids Ty and Noah working on a solid bro session of bench and rows.

 

As the temperatures rise, should I be drinking more than just water? In the wise words of Courtney “master of hydration” Shepherd. . . yeppers.

Colorado hasn’t just been hot lately, thanks to the occasional rain showers, it has also been humid and muggy. To say the sweat production has increase would be a slight understatement. At this point just walking in the gym and looking at the board can generate some sweat coming down our brows. The increase in moisture in the air increases our risk of dehydration and heat related illnesses. That’s because when the air is humid, sweat can’t evaporate and cool us as quickly as it normally does. This can lead to an increased body temperature and the need for more fluids. The question becomes what fluids should I be drinking? Water is a definite but the fluid lost via sweating may need to be replaced with more than just that.

Several ions exist in the body, referred to as electrolytes, that work in conjunction with each other to aid in muscle contraction/ movement, temperature regulation, mental thought, and more. Sodium and potassium are two major electrolytes. When we sweat, we lose body fluids, the loss of fluids causes a change in the concentration of these electrolytes in the body. We can also lose some of these electrolytes with sweat. A big enough change in the concentration of these electrolytes can cause problems such has muscle cramps, excessive fatigue, slowed reflexes, nausea, and confusion, amongst other symptoms. Staying hydrated with water helps maintain this balance but if we experience excessive perspiration during long events, or events of high intensity, this can lead to the loss of sodium which may require the consumption of additional electrolytes. This can be done by adding them to the water we are already drinking.

Gatorade came into creation for this very purpose and back in the day Gatorade actually tasted pretty bad. It wasn’t meant to be a delicious, flavorful drink but rather a way to restore lost electrolytes. Over the years sugar was added to improve the taste. Sugar, unfortunately, has a side effect of helping cause dehydration. So when picking something to supplement our water we need to be careful not to pick something with too much sugar in it. NUUN tablets are electrolyte tablets that can be easily dropped into a water bottle, they come in many flavors, and no added sugar.

If you feel like you are drinking plenty of water, a good indication of this is pale yellow to clear colored urine, but you still feel kind of crummy, try adding some electrolytes. For me personally I alternate water bottles. The first is water, the second has a NUUN tablet, then I go back to just water. Don’t let the summer heat ruin your WODing good time, drink up.

Comments

  1. Drew :

    How effective are the electrolytes in coco water, specifically in the aftermath of a sweaty wod? Does this provide sufficient replenishment after a workout, or would you suggest a Nuun (or the like) immediately post-wod too?

  2. CrossFit Verve :

    Drew,

    Coconut water is a great addition, especially after a workout. It has some awesome electrolytes in it to help replace what can be lost during a very sweaty WOD. You can enjoy it throughout the day as well rather than something like a Nuun tablet. However, the main difference is coconut water has carbohydrates in it, so if you are weighing and measuring food, you will have to account for it, something that is not a concern when simply adding electrolytes to water.

    Courtney

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