Nutrition Basics: Hydration – CrossFit Bensalem
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Nutrition Basics: Hydration


Nutrition Basics: Hydration

When it comes to taking steps to better our health through nutrition many of us can over complicate this process especially in the beginning hence the reason many people aren’t successful! This is why over the next 5 weeks we’ll be taking things back to the basics. This week we’re starting with hydration.

Did you know that  75% of Americans are chronically dehydrated? Drinking those recommended 8 glasses of water a day, often isn’t enough. Especially when we’re offsetting those benefits by drinking caffeinated beverages, alcohol and eating a diet high in sodium.

So what does this mean for you? Well, dehydration can cause: fatigue, muscle cramping, dry skin (think chapped lips), increased food cravings, digestive disorders, joint pain/stiffness, and oh yeah…bad breath, just to name a few. None of these sound good for your performance in or outside of the gym, do they? No, didn’t think so.

So what can you do about it? First off, start with drinking half of your body weight in ounces a day. Yes, water… not diet soda or any other beverage, they are not created alike. Holding on to your morning coffee so hard your knuckles are turning white thinking your going to punch me in the balls if I say you have to give it up? Don’t worry, I’m not getting that crazy! However, for each ounce of coffee you should offset that diuretic beverage (one that makes you pee pee more) with 1.5 x the amount of water. So day you have an 8 oz coffee ( I know who has that measly little cup of coffee, but it’s just an example)…anyway, if you have an 8oz cup of coffee you should increase your daily water in take by an extra 12oz. Make sense?

Now I know what you’re going to say, well…two things. Brandyn, how am I going to drink so much water, I don’t even like water?! Let’s tackle this one area at a time. Concerned you can’t drink that much water? I call BS because you’re likely the same person drinking 6 Cokes a day. It’s not that you can’t drink that much of something it’s that you don’t want to So get a water bottle (a big one) that you can carry with you throughout the day. Simply making water readily available to yourself at all times will increase the likely hood of you drinking it! Second, you don’t like the taste. Well, again that’s probably because you hopped up your taste buds on so much damn sugar that they now freak out at the taste of plain old water. If you need a little something extra in your water try adding lemon or lime. The citrus will also increase the vitamin C you’re getting too! #bonus

Well, this is where I leave you this week. I give you one task over the next 7 days: increase the amount of water you are drinking to ½ your body weight. Starting today, so get drinking! If you have questions feel free to reach out on Facebook or email me at



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