The importance of hydration

Hydration is crucial for maintaining overall health and well-being. Water plays a vital role in various bodily functions, including:

  • Temperature Regulation: Sweating and breathing are essential mechanisms for regulating body temperature, and both processes require adequate water intake.
  • Nutrient Transportation: Water helps transport nutrients throughout the body, ensuring cells receive the necessary elements for proper function.
  • Joint Lubrication: Proper hydration helps maintain the lubrication of joints, reducing the risk of injuries and promoting joint flexibility.
  • Digestive Function: Water is essential for digestion, absorption, and transportation of nutrients. It also helps prevent constipation.
  • Cognitive Function: Dehydration can impair concentration, alertness, and short-term memory, emphasising the importance of staying hydrated for optimal cognitive performance.

The amount of water a person should drink varies based on factors such as age, sex, weight, physical activity level, and climate. A common recommendation is the “8×8 rule,” which suggests drinking eight 8-ounce glasses of water a day, totaling about 2 litres or half a gallon. However, individual needs may differ, and some people may require more or less water.

A more personalised approach involves considering factors like thirst, urine colour (pale yellow is generally a good indicator of hydration), and specific lifestyle considerations. It’s essential to listen to your body and adjust your water intake accordingly. Additionally, individuals engaged in intense physical activity such as CrossFit or a high level of activity during the day may need to increase their water intake to compensate for increased fluid loss through sweat. If you want to check your hydration levels you’re welcome to book a consultation with us. We use the next level technology InBody scanner that allows us to see the water content in the body amongst other values. Follow this link and get an appointment with us. 

 

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A goal without a plan is just a wish

Ever heard the expression “a goal without a plan is just a wish”? I have, and I never realised how true it was until I got serious and learned how to make goals, and more importantly how to achieve them.

Life gets too crazy and without being very deliberate in choosing what I want to accomplish I would get nowhere. Standing still scares me, and I have a deep need to feel that I’m always making progress somewhere or somehow.

Knowing how to set goals and achieve them has become indispensable to me. Right now, I want to talk to you about the first steps on how to make goals.

There’s a widely known acronym for setting goals it’s called SMART, there are variations to this, but here’s what they stand for:

S – Specific: The goal cannot be general, it must be specific and make sure to include a positive statement. For example, instead of stating “I want to get fit”, go with “I will start exercising 3 times a week”.

M – Measurable: The goal must be quantifiable, add a number to it! It also helps to know where you stand right now with your goal so you know if you’re making progress. Such as: “I want to lose 3 kilograms of body fat”.

A – Achievable: The goal must be achievable within the timeframe, which means you can actually accomplish it. You must be able to do something about it and it has to be within your control. “I need to lose 20kg” – that would be a 2 year plan to be successful. Break it down in smaller goals to make it manageable. 

R – Relevant: The goal must be relevant to you, it must mean something to you. Don’t set a goal to make someone else happy, set a goal for yourself. Ask yourself why achieving that goal is important to you and what will it change for you? It will make you more proud of yourself and boost your confidence. 

T – Time Key: Make sure your goal has a deadline! Without a deadline, a goal is just an aspiration. “I want to lose 3 kilograms of body fat by March 31st.

At Claymore CrossFit we sit down with our clients, write down their goals, provide them with some guidelines and advice on how to achieve those goals.

There is a lot involved in effective goal setting, I have outlined above the easiest 20% effort to do to get the 80% reward. And now I’d like to invite you for a meeting to talk about your goals. Book your free session here and set your new year goals. You’re not a member yet? No problem, I’m happy to help you get on track with your personalised approach to your goals. So see you real soon.

Olga

 

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