Nutritional Challenge starts Jan. 5th.
Everyone knows just how important hydration is to essential metabolic processes, but just how important is hydration to performance athletes? Think on this:
At just 1% dehydration, you are looking at a performance hit of up to 10-12%. For a 75kg athlete, this is a 750mL loss.
2% dehydration have affect short/long term memory and slow reaction times
Increased protein intake (remember last week? ) requires an increased need for hydration for both metabolism and clearance of ammonia/BUN.
What about “drinking to thirst”? Thirst is a symptom of dehydration, and a survival mechanism; when this kicks in we are already at about 2% dehydration.
Does food play a role in hydration? Yes, most definitely: 20-25% of our water intake comes from whole food. Add these water & nutrient dense food to your intake:
Celery: 96% water; contains Na, K, Mg, Ph, Fe, Zn
Watermelon 95% water; contains vitamin C (high in fructose, keep it PWO!)
Bell Peppers, 92% water, contains vitamin C
Cucumber: 95% water, contains Ca, Mg, K
Cantaloupe: 90% water, contains K
Drink H2O frequently, and often; ½ BW in ounces daily.(165lbs=90oz=2655mL). Track your own intake, see where you are at, and add nutrient dense, high-water content whole foods for optimal performance.
A1. 20 Minutes EMOM
5 Back Squats @ 75% (Odd)
200 Meter Run (Even)
A2. 5 Minutes OTM
6 Push Press AHAP