Do you ever have those workouts where you are just not feeling like you can give it your all? You feel sluggish and weaker than what is normal. The bar feels heavier, running or rowing is slower and your WOD time is slower than the last time you completed it. There are numerous factors that could play into this, but quite often it can be as simple as how hydrated you are.
You may think it would take a significant amount of dehydration to affect your performance in the gym. However, even the slightest decrease in fluids will have drastic outcomes on your ability to work. "Exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight. Losses in excess of 5% of body weight can decrease the capacity for work by about 30%" (Armstrong et al. 1985; Craig and Cummings 1966; Maughan 1991; Sawka and Pandolf 1990). A loss of 30% of your work capacity for as little as a 5% decrease in your body weight! An easy way to check if you are even slightly dehydrated is by monitoring the colour of your urine with the chart below.
Hydrating is theoretically one of easiest ways to improve your performance, yet sometimes it seems like a difficult task to complete. Drinking water by itself is seen as a chore for some. The method I have used for a few years now is to make the water I drink have a bit of flavour. I used a product called Vega Hydrator but have switched over to JAKTRX Hydrate. Both are delicious and help me drink more water but also top up my electrolytes and BCAAs throughout the day. Avoid drinking sugary, caffeinated or alcoholic drinks as a method of hydration. They will have a negative effect on hydration and performance.
TRAINING FRIDAY - SATURDAY
WARM-UP: 3 rounds - 30 single skips or jumping jacks, 8 1 arm kb press per arm, 10 elevated glute bridges (shoulders on bench)
SKILL: Hang Power Snatch, OHS, Hang Squat Snatch - OTM x 8
Warm up to a moderate weight and then use that for all 8 rounds
Assemble a team of 3 people doing the same scaling. One person will complete a full round while the other two rest. Switch with a high five, reset erg with just row for each round. Your team's total workout time is your score.
Rx: Each team member completes:
- 400m row, 9 over rower burpees
- 300m row, 7 over rower burpees
- 200m row, 5 over rower burpees
- 100m row, 3 over rower burpees
TG: regular burpees