Staying hydrated in this heat. Why it is important for anyone, let alone Crossfitters

Water: cheap, easy, available, and vitally important to our bodies. As you may remember from health class, our bodies are 60% water. Get these statistics: Our brain and muscles are 75% water, our blood is 82% water, and our bones about 25%. Amazing! Although many days can go by without food, we cannot go about 2-3 days without water.

YET, many of us walk around each and every day in a state of dehydration. I live at the beach, surrounded by water. Recently, when I was out at the beach, I noticed I craved salty foods. My next door neighbor, who is a nurse and tri-athlete, shared with me that it is really that I was dehydrated and that the craving for salt was the body’s way of trying to retain the water. She went on to say that most people mistake hunger for the need for hydration. Gosh, I can see why people then eat more than they should…a contributing factor to obesity, perhaps?

So why is staying hydrated important for your body? Well, dehydration can contribute to many ailments: fatigue (especially the mid afternoon fatigue), back pain, bladder infections, problems focusing, kidney stones, constipation & memory issues. We lose water every day in a variety of activities – perspirations, bodily functions, and breathing. So, if we are not replenishing water adequately, well, then our bodies are not working efficiently and properly. It also then leads to a slower metabolism, something like 3%.

Ok, so our body needs it. But, why is it so important for Crossfitters? One Crossfit blog in Santa Cruz, CA posted a good summary, awhile back:

During a workout or practice session, a 2-6% fluid loss is common. This can mean upwards of 10lbs for some athletes. When you sweat, you also lose electrolytes with are salts (ions) needed to maintain the body’s normal electrical function. These consist of Potassium, Sodium, Chloride, and Magnesium. These can be replenished by consuming carbohydrates and electrolyte dense substances. We, being Paleo proponents, recommend food (ie: fruit) and lots of water over sugary sports drinks.

Here is where fluid loss is common: Fluid loss as a % of bodyweight

• 1% Elevation of core body temperature, impaired performance


• 3% Significantly impaired performance


• 5% Cardiovascular Strain


• 7% Decreased ability to regulate heat


• 10% Heat Stroke, unconsciousness

So drink up guys and gals – especially in this summer heat wave. It is essential to the overall health of your body, but also will keep dehydration from hindering your workout. How much is enough? Well, there is plenty of research that recommends the 8 – 8 oz glasses a day. But, you also have to consider how much you are working out and the environment you are working out in. For example, if you are working out in the gym under air condition, that is different than working out at the park in 100+ degree temperatures. Some research recommends that men consume roughly 3 liters a day, and for women about 2 liters a day. Remember, some of the water can come in the foods that you eat. Cucumbers, melons, leafy greens, and tomatoes are high in water content. Try to avoid things that will contribute to dehydration like caffeine, sugar and alcohol.

How do I know if I am dehydrated? Here are some typical signs of dehydration:

• Dark yellow, strong smelling urine
• Decreased urination frequency
• Rapid resting heart rate
• Muscle soreness and cramping
• Thirst ( this is weird isn’t it, if you are thirsty, it is actually too late, you are dehydrated)
• Headache and discomfort
• Lethargy and chills
• Craving of salty foods

I, for one, know I walk around most days in a state of dehydration. I just plain forget to drink enough, and also, I don’t always like water. So, here are some tips to try to get that vital liquid into your body.

• Find a water bottle you like to drink out of and have it on hand.
• Drink water cold – larger amounts and colder water empty the stomach quicker and the body can better utilize the water faster.
• Flavor your water with things like lemons, limes, and oranges.
• Don’t like cold beverages? Something I just discovered is Rosemary tea. You can actually make Rosemary tea by steeping dried rosemary into your hot water. Try it – it aids in digestion & decreasing congestion, as well.
• Keep track of how much you are drinking each day, until it becomes routine in your day.

So that’s the scoop on WHY we say to stay hydrated. Ok gang, bottoms up!