Help your hydration with food!

A few weeks ago we discussed how much water we should be drinking a day.  It’s not easy walking around with a water jug trying to finish a large amount of water.  We broke down hydration into water with every meal, as well as before, during and after workouts.  Let’s make it even easier!

Did you know that you can hydrate with foods to help avoid dehydration?  The foods we eat on a daily basis play a large role in keeping us hydrated.  Good news!  If you are still struggling with water intake throughout the day, let’s begin adding fruits and vegetables to your plate.  REMINDER…when you cook fruits or vegetables they lose water, therefore even though your eating broccoli, zucchini, asparagus with meals their water content has slightly depleted because they have been cooked.  Consuming RAW fruits and vegetables are the most beneficial providing the most water and nutrients.

Here is a list of some of the best fruits and veggies with the highest water content:

  • Watermelon – 96% water
  • Cucumbers – 95% water
  • Pineapples – 95% water
  • Celery – 95% water
  • Lettuces – 95% water. If you eat salads go with a spring mix, not iceberg or romaine.  (We’ll talk about this another day)
  • Cantaloupe – 95% water. Also has a high amount of potassium, which is an electrolyte.
  • Tomatoes – 94% water
  • Bell peppers – 94% water
  • Strawberries – 92% water
  • Grapefruit – 91% water.

The list can continue, but now we don’t have to get hung up on the idea that we have to drink all the water.  We can also eat it and get roughly 20-30% of our daily water intake from the foods.  While we don’t want you to put the water bottle away,  this just may lessen the stress of having to drink ALL the water.

Start planning how you will add the additional foods into your daily routine if you do not already!

Healthy Eating!

Coach Martin

Electrolytes…why are they muy importante?

Hydration Summer Series – Week 2

Drinking water?  Good.  Now that we know how much we should be drinking, let’s talk about what helps us stay hydrated.  Electrolytes.  Most of my knowledge in the past about electrolytes was to just drink a Gatorade any time you were outside sweating or when you were sick and losing a lot of fluids.  But, what are electrolytes and why do we need them?  How much do we need a day?  And when should we be getting them?

Let’s cut to the chase and not bore you with scientific words.  I will use a picture instead!  LOL Electrolytes - Sources and Foods High In Electrolytes

Electrolytes are made up of sodium, chloride, magnesium, calcium, and potassium.  Those minerals are in so many things we eat and drink.  We’ll get to more of that in a minute.  Question is…why do we need those minerals?  Electrolytes are important regulators of muscle contraction, fluid balance, and nerve impulses.  They carry the electrical signals from our nerves to our muscles and maintain our blood’s proper pH balance.  Our sweat, and we sweat a lot here at BridgeLakes Crossfit, isn’t just made up of the water we drink.  Each drop of sweat contains the minerals that make up electrolytes.  So, just like water, we have to replenish it.  Lack of electrolytes may cause us to experience muscle cramps, feeling nauseas, weak and lethargic.

To prevent this, we can get electrolytes through the foods we eat and drink.  Let’s think of this as proactive  “preventative maintenance” approach rather than reactive replacement after a cramp up or lethargy.  Rushing to get a glass of pickle juice or Gatorade in the aftermath can be prevented if we follow some simple guidelines.

Let’s try to implement some additions into the diet, if you have not done so already! Do you cook with high-quality sea salt, eat banana’s, watermelon, dairy foods, nuts, beets, green leafy veggies, and avocados throughout the week? If so, you are on the right path and you should be fine.  If not…try adding one item in this week and slowly progress.  But, it doesn’t hurt to always have an electrolyte drink in hand at the box, just in case you get one of those pesky side cramps in the middle of the wod.

Cheers!

Coach Martin

 

How Much Water Should We Be Drinking?

Hydration Summer Series – Week 1

I think it is safe to say, we have all heard that we should drink 8 glasses of water a day (64 ounces) or we should drink a half ounce to an ounce of water per body pound each day. BUT is that correct for all of us?  Think about our daily CrossFit routine and living in the South where the heat and humidity sucks every drop of water out from our bodies. Drinking your bodyweight in ounces is not an easy task.  Let’s try to make it easier and break a good portion of the water into 3 steps.

 

Step 1:  Drink 1-2 cups of water at each meal. (minimum 3 meals per day) (Did you know that we can get water from certain foods too?  Another topic for another day)

Step 2:  Drink 2-4 cups of water during workouts

Step 3: Drink 2-4 cups of water after your workouts

 

Let’s use an example of a strapping 5’7″ish CrossFit Movement specialist:  weighing 202lbs, that is 101 – 202 ounces (25 cups) of water a day that is suggested. Assuming the max amount of water is consumed per the above step (14 cups),  this would leave 11 cups of water to drink the rest of the day.  It is much easier to maintain that number!  Be aware of what you drink at the gym.

Example:  I know I drink more than 4 cups during our workouts (I take allot of breaks), definitely more immediately after our workouts(I sweat a ton), and while I’m coaching classes (I am still sweating).  This allows me to not stress about carrying a big gallon jug trying to drink every drop by a certain time.  Small Increments is better!

We don’t have to be perfect, as long as we make an effort! If we strive for that half ounce to an ounce range we should be good.  In my time as a Marine, I have not only witnessed but I have experienced dehydration, heat cramps, heat exhaustion, and I’m certain on a few occasions close to having a heat stroke.  It was not fun experience and we want to protect our BLCF Community.  So let’s, as a community,  hold each other accountable and ask everyone if they’ve been drinking water, offer cool towels, and of course freezer pops!

 

Stay Hydrated,

Coach Martin

Next week we will discuss the importance of electrolytes!