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…….but how much do you drink?

You should be drinking about half your body weight in ounces every day!

The real question, are you hydrated everyday? Here’s a test, sit in a chair and cross one leg over the other. Find a flat part of your shin bone and press into the bone with your thumb, (a word of warning, this will be uncomfortable). Press in for about 10-15 seconds, then release. If your thumb leaves a dent in the bone, you are dehydrated.

Now that all of you have a dent in your shin, :); drink more water!

Just think about this….. if being dehydrated does this to your bones imagine what it does to your muscles, ligaments, tendons, and performance!

All of those things need fluid to be able to do their jobs.


The second part of the dehydration equation has to do with salt intake.


When you sweat you lose salt. Many people think it's potassium that's the issue, but when you're cramping it's actually usually sodium loss that's the problem.


In fact, usually sodium loss is the major issue in dehydration more so then the water for most people. What I mean is most people get an ok amount of water in a day, but most do not intake enough sodium. Especially when you're eating "healthy" and cut your salt intake.


As it gets hotter and you begin to sweat a lot at the gym, it would behoove you to put a little salt on your food, or add a teaspoon of pink himalayan sea salt to your water bottle during the day. This will ensure you have adequate amounts of electrolytes.


If you like it, coconut water is a great and healthy way to get electrolytes as well. Your water intake should be about 1/2 your body weight in ounces a day. How much water do you drink a day?






Back Squat


DB Snatch x 6

Backward single arm stepping lunge

Strict Chin ups x 12

4 Rounds for time

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