It is going to be hot this week, so make sure that you are staying hydrated. I know this sounds basic, but let's be honest... How much water have you had today (and NO, coffee doesn't count)?

Believe it or not, hydration is the single most important factor in your training. I know, that is a pretty serious claim to make, but it's true. Dehydration--even minor dehydration--compromises every system in your body, from slowing down blood flow, to hindering oxygen transfer to the blood, to blocking digestion, to causing problems with kidney and liver function for filtering toxins caused by the breakdown of muscle fibers. 

And if you're thinking, "But I don't even sweat that much when I workout!" Well, think about this:
The average person loses about 3- 4 liters (about 10-15 cups) of fluid a day just in normal sweat, urine, exhaled air and digestive processes. 

We lose approximately 1-2 liters of water just from breathing. 

Exercise and altitude (not to mention exercising at altitude, ahem!) can significantly increase the amount of water we lose each day.

So how much water should you be drinking each day? This varies by individual, but a general rule of thumb is that men should be drinking at least 3 liters (3 Nalgenes) per day, and women should be drinking 2.5 liters per day. You should be peeing about once ever 60-90 minutes!

Last but not least, it is possible to be OVER-hydrated. This is called hyponatremia, and it happens when you drink too much water but don't eat enough salt to go with it. Ironically, hyponatremia causes many of the same symptoms as dehydration, such as dizziness and muscle cramps--but it can also have really serious side effects if left untreated. This is why sports drinks are popular choices, because they add salt in the form of electrolytes. Use your best judgment when choosing a sports drink if that's the route you decide to go--many are so full of sugar that they put added strain on your liver--but you could also just make sure you are eating plenty of whole foods throughout the day to balance your intake. 


12 mins to work to 5RM Front squat
1x5@95% of above, 1x5@90%

10mins of Gymnastics skill practice

5x400m Run
rest 1:1