Hydrating for Exercise
Athletes need to hydrate, but how much water should you drink? How much water or other fluid you need before, during and after exercise largely depends upon the intensity and duration of exercise. But other factors, such as the air temperature, humidity, altitude and even your own physiology can affect how much water you need during exercise.Although it can be a difficult to determine exactly how much water individuals need to drink each day, the following recommendations will provide a good starting point for most athletes. If you are training regularly, you will probably need between one half and one whole ounce of water (or other fluids) for each pound of body weight per day.
To determine your baseline range for water requirement, use the following formula:
Low end of range= Body weight (lbs) x 0.5 = (ounces of fluid/day)
High end of range=Body weight (lbs) x 1 = (ounces of fluid/day)
For example, if you weigh 150 pounds, your approximate water requirement will be between 75 and 150 ounces each day.
The next question is, “Can someone drink too much water?” Yes. It is possible. Hyponatremia, also called water intoxication, is generally the result of drinking excessive amounts of plain water which causes a low concentration of sodium in the blood. Once a rare occurrence at sporting events, it is becoming more prevalent as participation increases and more novice exercisers are entering endurance events.Prolonged and excessive sweating increases the risk that an athlete will alter the delicate balance of blood-sodium concentration. Because sodium is lost in sweat it is important for those exercising at high intensities for long periods of time to replace any loses. During high intensity exercise, sodium is lost along with sweat. An athlete who only replaces the lost fluid with water will have a decreased blood-sodium concentration. As an example, consider a full glass of salt-water. If you dump out half of the contents of the glass (as is lost in sweat), and replace that with water only, the sodium concentration of in the glass is far less and the water is more dilute. This can occur in the bloodstream of an athlete who only hydrates with water during excessive sweating. The result is hyponatremia.Adequate sodium balance is necessary for transmitting nerve impulses and proper muscle function, and even a slight depletion of this concentration can cause problems. Studies have shown that high intensity athletes can lose up to 2 grams of salt per liter of sweat. Replacing this during the event is critical to performance and safety.
Min 0-2, 200 m run, Max # HSPU
Min 2-4, 200 m run, Max # Box Jumps
Min 4-6, 200 m run, Max # Pull Ups
Min 6-8, 200 m run, Max # Wall Balls
Min 8-10, 200 m run, Max # Burpees
Max wall sit time
1 min run, 1 min rest
1 min run, 50 sec rest
1 min run, 40 sec rest
1 min run, 30 sec rest
1 min run, 20 sec rest
1 min run,10 sec rest
(work way down ladder AND back up)