Stay Hydrated

In addition to getting high quality sleep (see yesterday's post), another way to succeed in your health and fitness goals is to make sure you are properly hydrating!

Hydration is another topic that people generally don’t take seriously and has a huge impact on our performance/every day well being.

Water has the following roles in the body:

  • delivers oxygen to cells
  • transports nutrients
  • cushions joints & bones
  • absorbs shocks to joints & organs
  • regulates body temperature
  • removes waste
  • flushes toxins
  • empowers healing process

We recommend drinking water and lots of it. The formula for minimum, daily hydration (not inclusive of training) is as follows: ½ body weight in ounces.

So, if I weight 200 lbs., at a minimum, I should drink 100 oz. of water every day without exercise.

For every hour of exercise add another 20 ounces of water to your daily intake.

Therefore, if I weigh 200 lbs. and work out for an hour on any given day I should consume at least 120 oz.

100 oz. (1/2 200 lbs.) + 20 oz. (1 hour exercise) = 120 oz. minimum consumption of water on this day.

So get your reusable water bottle and fill it to the brim!

Wednesday's Training:


6 sets of 1 Power Snatch + 1 Hang Squat Snatch

Use moderate/heavy weight, increase across sets


15 min AMRAP:

60 Double Unders

10 Pull-ups

10 Front Rack Lunges (115/80)