HYDRATION - Part 1 of 3


To see how much WEIGHT you lost? NO! To see how much FAT you lost? NO! To see how much SWEAT you lost? BINGO! (Read guidelines below)

Optimal performance is dependent upon more than just training. It’s about an expertly designed nutrition plan, rest, and adequate hydration, all of which work together to help the body run most effectively. Hydration, in particular, can be overlooked and undervalued by athletes/exercisers as part of good training program. When this happens, you risk becoming dehydrated. This dehydration can lead to injuries, heat illness and even hyponatremia (an excessive loss of sodium and imbalance of electrolytes). Dehydration can also make exercise seem more difficult, because of the increased strain on the body.

Try to implement a hydration protocol to best support your training efforts. Consider exercise intensity and duration, breaks and sweat rates as well as these recommendations from ACE on how to maintain optimal hydration:

  • Pre-workout

    Drink 17 to 20 fl. oz. of water two to three hours before exercise. Drink 8 oz. of fluid 20 to 30 minutes before exercise.

  • During a workout

    Drink 7 to 10 oz. of fluid every 10 to 20 minutes during exercise.

  • Post-workout

    Drink an additional 8 oz. of fluid 30 minutes after exercise.

    Drink an additional 16 to 24 oz. of fluid for every pound of body weight lost during your workout. THAT’S WHY YOU WEIGH YOURSELF (before and) AFTER A WORKOUT!

    Source: National Strength & Conditioning Association (NSCA) & the American Council on Exercise (ACE)


Exercise of the Day - One-Arm Dumbbell Row

One-Arm Dumbbell Row

· Grasp the dumbbell (DB) with a closed neutral grip.

· Pull back the shoulders, Keep neck in line with a flat back position & focus on the floor a short distance ahead of the feet.

· Allow the DB to hang at full elbow extension. All repetitions begin from this position.

· Begin by pulling the DB up toward the torso; keep a straight wrist (Do not curl the DB upward or inward).


· DO NOT swing or jerk the upper body upward to help raise the DB. (This is an ERROR that many people make! You are not "starting a lawnmower.")

· Pull up DB until it touches the right side of the upper chest or rib cage area ; at the highest DB position the right elbow will be higher than the torso (when seen from the side).

· Lower the DB slowly/under control to the starting position. DO NOT allow the DB to jerk the arm down.