In 16 Minutes perform:
Max reps push up
Max reps rope climb
Partition reps as needed
It is getting down right gorgeous outside! With weather predictions being in the high 70’s and low 80’s for the rest of the week, the tank tops and short shorts will be coming out soon. I’m sure the ladies will make wardrobe adjustments as well. This also means that you will need to pay that much more attention to your water consumption. The general rule of thumb for daily water intake is half of you body weight in ounces. For example, if a person weighs 150 pounds, 75 ounces is the minimum. However, other factors can increase you need for water, like medication, alcohol and coffee consumption and training. Keep in mind that by training, we are talking increased water intake of about 12-16 oz. per hour of training; more when temperatures increase. So for most people, an extra bottle of water after the WOD should be plenty. Also keep in mind that we are not WODing in the Sahara and that most workouts are 20 minutes or less, so you can live without your water bottle during that time– i.e. don’t use it as a crutch or excuse to take a break during the WOD! If you make the effort to stay hydrated during the day, you will have no problem going water free during the workout.
Remember that feeling thirsty or having a “dry mouth” sensation is not a warning that you are about to become dehydrated but means that you are already dehydrated. Your body deals with dehydration by allocating water to the areas that need it the most, starting with your brain, then lungs, liver. The last organs and tissue on your body’s priority list are your muscles and skin, so you can imagine that being dehydrated can really impact your physical performance.
Lastly, drink water throughout the day. Do not gulp down your daily goal on the way to the gym, beyond the discomfort of being water logged during the WOD, a large consumption of water in one sitting can flush out much needed electrolytes. Also, don’t drink sugary “sports drinks” like Gatorade or Vitamin Water. They are loaded with sugar, which can cause further dehydration. If you absolutely need to replenish electrolytes, try using electrolyte tablets like those made by Nuun, which dissolve into water.
Water is essential to a healthy body, but sometimes people have a hard time drinking it. I have found that keeping a .6 liter Sigg bottle in my bag helps me to drink water when I’m away from home. I think it’s partially because I can’t see that is plane, boring water and I really like the color of the bottle. Find what works for you and stay with it!