08/02/2017 Stay Hydrated by PRE-hydrating!


hang power cleans


800 m RUN


hang power clean (95/75#)


wall balls (20/14#)

800 m RUN


“Before exercise, athletes often fail to hydrate effectively and begin exercise in a hypohydrated state (i.e. dehydrated), which refers to the state of being in a negative water balance. As little as a 2-3% body mass deficit is enough to adversely effect physical and mental performance during exercise, especially when the exercise is undertaken in hot conditions.

When you sweat you lose fluids and key electrolytes, such as sodium, potassium, magnesium, chloride and calcium – crucial to maintaining performance. When training, it is therefore important to replace both fluids and electrolytes if you want to avoid the affects of dehydration. When dehydrated, your total blood volume decreases, thereby causing a reduced blood flow to your skin and muscles. Collectively, these responses result in higher body temperatures, reduced sweat rates, increased muscle glycogen use, increased perception of effort and higher heart rates, all of which contribute to reduced concentration, skill and physical performance. Given the negative effects of dehydration, it is therefore crucial that you begin your training session or race already in a hydrated state.

1Take a look at the above photo.  What color are you??   Yes, those are toilets…


Research has suggested that athletes may achieve euhydration (normal) prior to exercise by consuming a fluid volume equivalent to 5–10 ml per kilo of body mass in the 2 to 4 hours before exercise (for a . It is recommended that an athlete should achieve urine that is pale yellow in color while allowing for sufficient time for excess fluid to be voided from the body.

Sodium plays a key role in hydration, helping absorb and retain fluid in the body. The concentration of sodium in our bloodstream is normally tightly regulated within a concentration of 135-145 mmol/L. When the blood sodium level drops below the range, this is known as hyponatremia. The solute content of sweat is influenced by a number of factors, including the sweating rate and acclimatization status of the individual. Some athletes are ‘salty’ sweaters, which is highly individual. For these athletes especially, increasing sodium levels in the diet (particularly pre-exercise) is important to maintain performance in the heat and/or for prolonged periods of time.”-SiS Science in Sport


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