The dehydration dogma is universal: It’s dangerous so you need to drink a lot of fluids, especially in extreme conditions such as heat and exercising for long periods.
For decades the prevailing advice from sports coaches, the media and most notoriously, the companies who manufacture ‘sports’ drinks and supply bottled water, has been to drink at least eight glasses of water a day and to constantly sip on (hypotonic) sports drinks before and during bouts of exercise. These are myths that just won’t die.
Where do these myths come from?
There is certainly no good research behind either approach. It’s believed that the eight glasses of water a day myth stems from a recommendation by the Food and Nutrition Board in ‘Murica for people to consume at least 2.5 litres of water a day. What everyone neglected to do was continue reading beyond that recommendation. The board followed that recommendation with advice that most of that water would come from food. Whether you call it a misunderstanding or misdirection, it’s unsubstantiated. Much like the advice to drink copious amounts of sports drinks during exercise.
Aside from staying hydrated, the culture of drinking lots of fluids during exercise and sports is founded on beliefs that it will prevent heat stroke and exercise-associated muscle cramps (EAMC). EAMC are most likely caused by neurological changes brought on by fatigue – NOT due to an undue loss in water and electrolytes. Knocking down gallons of water or sports drinks will not prevent or stop the cramps, and it could kill you.
The body’s innate systems for measuring water and electrolyte concentrations are finely tuned. When you need water, that system tells you so by inducing thirst. The eight glasses a day and sports drink advocates will tell you that it’s too late if you’re already thirsty, but we’ve already called their BS 😉
It is dangerous to become dehydrated, but that is why the body will induce thirst if water levels begin dropping below normal. What most don’t know, however, is that hyperhydration (too much water) is just as dangerous and arguably more prevalent than dehydration.
Hyponatremia occurs when a person drinks so much hypotonic fluid, like water and sports drinks, that blood sodium levels decrease. In bad cases the excess fluid floods the lungs and brain. Much like dehydration, hyponatremia can be fatal.
Therefore, to stay adequately hydrated you should drink when you’re thirsty. The best fluid is of course water, but hot drinks like tea and coffee do contribute to your daily fluid intake. Avoid fizzy drinks, fruit juices and concentrates. Eat vegetables everyday along with some fruit – they provide a lot of water. If you are exposed to extreme environmental conditions such as heat and altitude, or are exercising for long durations, you are still more likely to experience hyponatremia than dehydration so keep drinking to thirst.
It should go without saying that drinking soda during an endurance event is a no-go, but the fact that soda companies support fitness events and are the largest producers of bottled water should indicate that these hydration myths are no coincidence.
Your name? Inge Fuchs
What drove you to join CrossFit Jozi East?
Well, I initially wanted to get into shape for my wedding which was September 2016. Dedré Bouwers then told me about Crossfit Jozi East and how fun it is and that it was just down the road from work.
How long have you been a member for?
Since May 2016
Who inspires you?
My husband, he is driven go getter and lets nothing stand in his way.
What are you doing when you aren’t at the gym?
Planning client’s holidays who would like to travel with a Motor home, and thinking of new business opportunities.
Tell us one interesting thing that people might not know about you?
I have my 1st Dan black belt in Karate-Tenshikan and came 2nd in The World Championships in Japan.
What songs have you completely memorized?
Eeeh I am not really the singing type, but I know most words from the song “Afrikaaners is plesiere” Karen Zoid
What’s your favorite piece of clothing you own / owned?
My Karate Suit which I wore in Japan for the World Champion Ships which was signed by the Kancho in Japan
What would be your first question after waking up from being cryogenically frozen for 100 years?
Where am I?
If you were dictator of a small island nation, what crazy dictator stuff would you do?
Only swim suits allowed, only 3 days of work, I have a public holiday every month celebrating me and only I am allowed off on this day, no motorized transport, beach party and volley ball every Friday.
What would your perfect workout be?
A combination of rope climbs, thrusters, box jumps and Squats.
What has been your most memorable class or session at CFJ East?
The day I beat Aileen in rowing and had fastest time in the ladies division 😊
What Is The Coolest Thing That You Have Achieved At CFJ East?
Mmm, I would say rope climb. I never thought I would be able to do it.
What Changes In Your Health Have You Noticed Since Starting?
My fitness levels have increased and I am so much stronger in my legs and upper body.
List Some Of Your Big Goals.
Running my own Lodge on my Game Farm
Opening a huge Animal Rescue Centre
Travelling the World
And of course, being able to do pull ups and walking upside down
Let’s get straight to the point: Can you complete the workout as it is prescribed (as RXd), and should you? It’s a simple yes or no answer to both questions, but it seems to be such a conundrum for many.
Can refers to your ability to perform the movements and/or loads that have been prescribed. Remember, the workout you see on the blog and on the whiteboards is a guideline to ensure that everyone achieves the desired outcome of that workout. Given that everyone is different, everyone performs a modified version of the workout that’s relative to their goals and abilities to ensure that the desired outcome of the workout is achieved.
The question of can you perform the movements/loads as you see it on the whiteboard simply refers to whether you can or can’t complete at least a few repetitions of that task, not taking into account the entire workout. Can you do the RXd workout? If no, modify to ensure that you move with good technique AND intensity while meeting the objectives of the workout. If yes, the next question is should you?
You should complete the workout as RXd only IF you will be able to do so with the desired intensity.
The guidelines loads and reps, the time domains set, and the expectations the coaches give you in class are all there to help you decide on whether you should attempt the workout as RXd or not. There is no point attempting a workout as RXd because you can do everything if you aren’t going to get the right amount of work done within the right amount of time.
If you halve the time of a workout, you double your power output even if you had a lighter load. Double, no ifs ands or buts, double!
Given that power output (which is exactly defined as intensity) is the one variable most closely associated with favourable adaptations to exercise, you should be aiming to optimise your power output at every workout. And that means smartly modifying and scaling the workout, 99% of the time.
Note: “scaling” the amount of reps down to enable you to do the RXd loads is not smart scaling, it’s stupid.
The RXd workout is a guideline and certainly something to work towards. But it’s not a destination.
There’s always a new expert in the field of nutrition, new books, new approaches, and lots of new information. If you are someone who’s looking to optimise health and fitness, nutrition is the foundation of your efforts, but how do you decipher all of that information?
The reality is that there’s nothing new to all the (good) nutrition information. We’ve known most of it for decades. And when you dig in to all the information out there you’ll see that almost everyone who knows a bit about the topic agrees on the most important facts. Your nutrition is almost sorted when you have these factors down.
- Eat well raised sources of animal protein. Even if you are training intensely on most days of the week, you don’t need to consume massive quantities to get your daily protein needs in.
- Eat vegetables everyday.
- Get your fats from animal sources, olives, nuts and their oils, egg yolks (why would you waste the best tasting part of the egg?), and avocado.
- Avoid refined and processed carbohydrates (and other man made products).
- Having a knowledgeable coach is a well placed investment
Keep it simple by getting your ABCs locked down and don’t focus on anything else until you do.
Health and fitness requires a lot of hard work and sacrifice. For those committed to improving themselves daily – like the people we see in our gyms – there’s some risk involved too. You could cut your shin on a box jump, twist your ankle while running, or sprain a shoulder muscle while practising some gymnastics.
You could also get hit by a bus while crossing the road, or by a buck while cycling through the bush. Those are all educated risks.
You can either sit back to become overweight and unhealthy to avoid the short-term risk of a niggle from training, or you can overlook that small short-term risk for massive long-term benefits. Just as you can stay indoors to avoid the world, or you can go on with living your life.
There are some educated risks to leading an active and healthy lifestyle. Every now and then you’re going to pick up a niggle or an injury. So how should you approach training while you are nursing an injury? I see two approaches: the pigheaded approach and the smart approach. Let’s talk about the smart approach because that pigheadedness (that is a word) is what gets you injured.
Tip #1: Pain Free RoM
The most common symptom of an injury is pain. While there are varying pain sensations, pain is inevitable and is a sign of damage. You should never move through pain. This might mean reducing the range of motion (RoM) about a joint for particular movements and in more severe cases it means not moving that joint at all.
At the end stage of the recovery and rehab process you typically have no pain through the full RoM, but as soon as you add load there is pain. RoM is significantly more important than load. Therefore, reduce or remove load to ensure full RoM with no pain.
Tip #2: Seek Treatment & Guidance
If you have picked up a musculoskeletal injury then you really should have already seen a physiotherapist for diagnosis and treatment. If you haven’t then you’re veering towards the pigheaded route. A physio can determine which structure is injured and treat it accordingly. This manual therapy aids the recovery process.
The physio and your coaches will then be able to guide you on what to do in training to ensure that you continue improving fitness while the injured area recovers (as long as you listen). You can’t do this alone or with Dr. Google, neither of you have the relevant skills, education or mindset. Even physios need physios.
Tip #3: Make Strict Bodyweight Movements a Priority
Injuries generally prevent you from moving external loads. Fitness isn’t just defined by how much load you can move, and gymnastics comes before weightlifting in your development as an athlete. So RE-focus your time and efforts on strict bodyweight movements. That means no kipping.
This has the huge benefit of better strength with no downsides. And even though you aren’t doing them, when you do get back to more dynamic movements you’ll be MORE proficient at them thanks to your bigger base level of strength. Yeah, you should be doing that from the very beginning, but one can only lead the horse to the water, yeah?
Tip #4: Prioritise Your Nutrition
Nutrition is the most important aspect of your health and fitness. You need to eat enough to support your activity levels but not body fat. When you’re nursing and injury your activity levels generally drop. If they do drop, you should be eating less. “My nutrition is better when I’m training properly” is just an excuse to stuff your face because you’re feeling sorry for yourself.
Less exercise = less need for calories. More importantly, what you eat directly influences your body’s ability to recover from any form of trauma.
Tip #5: Have a Game Plan
You’ll need to follow Tip #2 in order to have an effective and realistic game plan in place. That’s because the most common behaviour with athletes and injury is returning to their pre-injury levels of intensity as soon as they’re feeling “good.”
You might be completely pain free, but that doesn’t necessarily mean that the injured structures are fully recovered. Soft tissue takes a long time to recover, and you also need to recognise that you aren’t just recovering from the injury itself – you need to recover from the inactivity too 😉
Part of the game plan is continuing to train. One of the most important aspects of rehabilitation is ensuring that other parts of the body and other areas of fitness continue to improve while the injured area recovers. And that is totally doable. Take a look at the Instagram video below of Kevin Ogar. Kevin was a Regional level CrossFit athlete who was injured in a freak accident. He is now bound to a wheelchair, but his fitness has continued to improve – so much so that he is now able to sit in a squat!
Working that #ParaSquat @stouty08 put out last week! Got up to a full 90secs freestanding then started to play around with moving my arms around. Sotz Press, I'm coming for ya. This is some good mobility work for my ankles and hips. My backs been feeling way better since I started playing around with this. @wheelwod @adaptivecrossfit @crossfit @crossfittraining @crossfitwatchtower @progenex @barbellsforboobs @stephthehammer @angel_cfredefined #stillgotaprettygoodlookingsquat #bootygainz? #FullROM #hadtovideotomakesureofdepth #notgoodatfeelingwhenImlowenough #harambereincarnated #shutupmeag
Tip #6: Be Smart, Not Pigheaded