HYDRATE OR DIE!

Not that dramatic but you get the idea…….Be Smart, Hydrate!

IT'S HOT OUTSIDE AND IT'S TIME TO START THINKING ABOUT HYDRATION:

In case you haven't noticed it has been unusually hot already this year
and it's only the first week of April. The last thing we want to do is
overheat when we train in this kind of weather.  We need to start thinking
about hydrating and staying cool as we move into these spring and summer
months. Since we don't have AC in the gym what we need to do is start
acclimatizing.

Clothing: Wear sweat wicking materials if at all possible, shed layers if
you need to (shirt off), we are however going to need to draw the line at
undies. Keep your shorts on. No sweat shirts or sweat pants. This isn't
1980 Rocky.

Water: The American College of Sports Medicine states that the more active
you are the more water you need. Drink early and drink often. If you wait
until you are thirsty or in the middle of a workout it is probably too
late.

Some general guidelines:

Drink at least 16oz of water 2 hours before exercising

Drink at least 4-8oz of water every 15 minutes during exercise (don't chug
during exercise or you may meet mr. pukie)

After you exercise drink at least 16-24oz of water for every pound that
you lost while exercising

Avoid: Soda, caffeine and fruit juices

If you start to overheat or feel funny let a trainer know. Sit down in a
shaded area or near one of the fans and lightly sip water. Dumping fluid
over your head will not reduce or lower body temperature. It just feels
damn good. If you need an ice pack we will get you an ice pack to help you
reduce your body temperature and chill you out.

When it gets this hot this fast we can't expect to jump into the workout
at 100% like we normally do so please don't. Take it slower on the hotter
days especially at the beginning of the summer. Hit a workout at like
70-80% max effort. This will allow your body to start getting used to the
weather instead of overworking itself while trying to stay cool. Slowly
start increasing intensity as you feel your body getting used to the
change in weather. Proper acclimatization generally takes about two weeks.
So be patient and be smart.