MM CrossFit

Rest Day l Skills Day l Make up a WOD Day

OR

For time:

Push press # 53/ #75/ elite #95
Box jumps 20/24
SDHP #53/ #75/ elite #95

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Staying Hydrated

To minimize the debilitating effects of dehydration during exercise, the American College of Sports Medicine (ACSM) recommends a series of steps.  Staying hydrated during long bike rides, hikes and weight training workouts is crucial to higher peak performance and continued health.  Below are some of their recommendations:

1. Drink fluid early.  Take in 16oz. of fluid 2 hours before you exercise.
2. Drink fluid often.  Take in about 5 to 8 oz. every 15 - 20 minutes; this gives your body a chance to absorb a constant flow of liquid.
3. Keep water and any sports drinks (containing carbohydrates and electrolytes) within the 60 to 70 degree range for easier absorption.
4. Drink after working out to compensate for the fluid your body losses during exercise.

TIPS & WARNINGS

• Try to drink liquids before you feel thirsty (at which point your body is about 2% dehydrated).  For peak muscle performance and greater energy in your workouts, drink early and often.
• Drink enough liquid to replace the weight your body loses during a workout.
• As a general guideline, dink about 1 quart or liter per hour during warm-to-hot days.

– Source: ehow.com

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