MAN THESE PRETZELS ARE MAKING ME THIRSTY

I got a email question today about "how much water should I drink a day?"
Good Question :-)
Well can any of you honestly say your drinking enough H2O during the course of the day?

I thought I was untill my coach told me to track it for one week. After tracking it I found out I was all over the map, lots of H2O one day and then 1 liter short the next, feeling like crap the next day and trying to play catch-up by drinking tons of water and peeing every two minutes.
I know you all have been there.

Tracking your H2O is key to knowing a starting point. Plus not peeing all the time because you will spread this out throughout your day when you know your total amount.

So how do you track it?
Easy! Try to drink the same amount you normally would during that day and write it down in a pocket sized book. OR Bring a 1 liter bottle with you all day and mark down how many bottles you drank. Lots of ways :-)

Now you know how much your drinking....so how do you really know how much to drink in one day for your body size? Well there are lots of ideas on this. Here are a couple good ones.

- P. Check says to drink: 1/2 your body weight in ounces just to run your body
- A. Cosgrove states: .6-.7 ounces per pound of body weight

I say try both. If your not feeling the signs and symptoms of Dehydration stated below and your urine is clear then your on a good track. Listen to your body :-)

I drink 2-3 liters of H2O daily. This goes up in the summer and on big sweaty training days, but I find drinking 2-3 liters helps me curb the signs of dehydration while reaping the benefits of H2O


Signs and Symptoms of Dehydration
Fatigue
Lethargy
Irritability
Headache
Blurred vision
Flushed skin
Poor mental clarity
Constipation
Cystitis (inflammation of bladder)
Back pain
Excess weight
Water retention
Chap lips
Excessive thirst
Muscle weakness

Benefits of Glorious H2O
Eliminates toxins
Produce digestive enzymes
Maintain healthy skin, hair & organs
Absorb essential vitamins, minerals & natural sugars
Regulates body temperature
Metabolize stored fat
Acts as solvent to breakdown Protein, CHO and Fat
Helps prevent depression
Helps prevent osteoporosis
Maintains eye health
Weight loss
Transport oxygen to cells
Maintain muscle tone

Hope this H2O blurb helps. Comment if you need help :-)

Here is my workout for today.

Complete 4 sets of the following:

A1.) Deadlift 225# x 10reps; touch & go reps; rest 0 = CHECK
A2.) Clapping Pus-ups x 10reps; rest 0 = CHECK
A3.) DB Pull-overs x 10reps; tempo 2111; rest 0 = 50/55/60/60#
A4.) Choo-Choo Rows x 10reps/arm; rest 60sec = 50/55/60/60#

REST 4min

B1.) Close Grip Bench Press; 2sets x 20reps; rest 0 = 95#/95#
B2.) Hanging L-ups "no kip"; 2sets x 20reps; rest 60sec = CHECK