11152017- Hydration

From the YTB Nutrition post on Hydration

The jury is out on exactly how much water we should be consuming on a daily basis but what we do know for sure is that our body weight is made up of 60% water and every system in our body needs it to function. The recommended intake is based on various factors including your sex, age, and activity level and although there is no exact science a rule of thumb that I’ve come to trust is this: take your body weight and divide that by two and shoot to drink that amount in ounces. This is a more accurate guideline as the old adage encouraging people to drink eight glasses a day isn’t individualized at all.

So, for example, a 150lb. individual would shoot to drink at least 75 oz. of water/day.

Now, this doesn’t account for working out, being in extreme heat, etc. so at the end of the day you’ll need to listen to your body and your thirst signals to know what the perfect amount of H2O is for you!

Additional reasons why we need water:

  • Helps us eliminate waste (fights constipation)
  • Transports nutrients all over body
  • Helps you fight off cravings that are really just dehydration in disguise
  • Works as a cooling system when body is overheated
  • Helps us to digest our food
    • I want to make an important note here: when eating a meal, water should be used solely to aid in swallowing. Excessive liquid intake during mealtime can lead to indigestion, bloating, and nutrient malabsorption. Without getting too into the nutritional science weeds, know that drinking while eating dilutes stomach acid, which is essential to break down food properly. Try to drink water only between meal times this week and see how you feel!

Finally, if you’re looking for a quick test of your hydration level, take a look in the toilet bowl. The more pale and clear your pee is, the more hydrated you are.


Sumo Deadlift- 5 x 8

Workout of the Day:

Complete 4 rounds of:

1 minute Row

1 minute Sandbag Carry

1 minute Airdyne

1 minute Dumbbell Deadlifts

2 minutes rest between rounds


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