Constantly Varied’s Nutrition Tip #5 – Hydrate

Our box, CrossFit Thermal, is doing a month-long nutrition challenge from July 7-August 7. Members are choosing various levels of engagement, ranging from strict Zone to strict Paleo, to “no grains, no extra sugar.” I will be posting a short nutrition tip to help people stay on point and make clean nutrition a life-long habit instead of just a short term “diet.”

Nutrition Tip #5: Hydrate

It may be obvious to some, but hydration is important, especially if you are doing high intensity exercise. Regardless of a nutrition challenge, sports drinks like Gatorade are not recommended for most people because of the amount of sugar in them.  For now, let’s keep it simple and stick with water. How much water should you be drinking? Well, assuming you are eating real food that lives, grows, and dies, then probably less than you think. Real food has a great deal more water than processed foods, especially if you are getting a good amount of fruits and vegetables. The recommended 8-10 glasses per day is probably fine unless you know you’ll be sweating a great deal through out a workout. Coach KT heard that you should drink around half your bodyweight in ounces. This is probably a good starting point, but you might need more depending on your situation. If you do this, I think that’s fine, but don’t overthink it if you didn’t hit your quota (as long as you feel ok). Similarly, don’t restrict yourself to ONLY that amount if you are thirsty!

In general, pay attention to your thirst and the color of your urine (dark yellow means you need to drink up…brown means you have rhabdo…..purple means you’re a unicorn)


If you are the type to get bored with “just plain ol’ water” then try adding mint leaves to a pitcher of water, or cut up some cucumbers, lemons, or limes and add them. Doing this will add flavor to your water that’s way better than Crystal Light.

Chris Kresser: Hydration 101: How much water should you be drinking?

Robb Wolf: Water, Water Everywhere


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