I've noticed recently that during a short workout (less than 30 minutes), a lot of people stop to get a drink of water. I was wondering, does this actually do any good? Does that water get absorbed by the body and aid in performance prior to the end of the workout? So I went to google and spent about 20 minutes searching for information about the absorption speed of water, and you know what I found? NOTHING! So, here's what I've experience and observed...
Drinking water during a workout that lasts less than 30 minutes gives you a great excuse to take a break. Are you thirsty? Probably. Do you really need the water? Absolutely not. Since you know you're going to be finished in less than 30 minutes, suck it up. There'll be time for water when you're finished. Water sloshing around in your stomach may even slow you down from bloating and general discomfort!
If you've really GOT to do it, take a drink, slosh it around in your mouth, and spit it out. Otherwise, keep yourself in the game and say, "No Thanks" when you offer yourself water during a workout.
I'd love to hear your experience or thoughts...
Row 2,000m for time.
I completely agree -- the feeling of water in my stomach is always very distracting during a workout. When I used to do Muay Thai, between rounds my coach would always try to give me water and I'd say no - last thing I wanted to do in my 1 min between rounds was figure out how not to choke while swallowing water with a mouthguard in. I'm not going to dehydrate over the course of three 3 minute rounds! I feel the same way about CrossFit -- I'd rather finish those 10-30 seconds earlier than waste it drinking unneeded water!
I'm one of the guilty from yesterday's workout. For me, it's also about my mouth. When it starts to get too dry or sticky from whatever I had to eat/drink last, it starts to affect my breathing. I never take big gulps though. Just enough to wet my whistle and get back after it. Drinking too much is ALWAYS a bad idea for me.
My 10k runner friend (times close to 30 minutes) says to drink water every 2 miles or so (for a 10k) but not for hydration, just to cool down. Overheating = fatigue and cramps. Not sure how this translates to crossfit.
My comment is as a currently 6.5 months pregnant woman. Sometimes a small sip is all that's between me and a desperate scream of insanity. It's also a way of me taking a break without Andy asking me what I'm doing - I mean, who's going to say to a pregnant women getting a drink of water, "C'mon, get going!!" Not even Andy will go that far .
You know, being pregnant does work to your advantage in some cases. When I'm in a non-pregnant state I can usually hold pretty well.
According to my cardiologist and surgeon, drinking water is important during a workout (even a 30 minute one) to help with blood flow/circulation. That's why I started drinking it during the workouts.
I think the distinguishing question is "do you need water in that time period?"
If properly hydrated prior to the wrokout (I have my ritual of a small drink of water just after the stretch) and of course during the day I feel holding back from taking that break to get water has helped in more ways than one...
Mentally I'm tougher
I save the 15 - 20 seconds of that break
I continue my momentum
From my perspective the WOD as prescribed DON'T have "water break"
I see no real benefit from taking a break except to relieve my discomfort
If it takes 10 minutes for the body to absorb 4oz of water, that means by the time it's absorbed I'm likely near done or completely done with a workout if I take a sip halfway through. So not only has it sloshed around in my stomach and distracted me, but I'm probably done anyway by the time it's absorbed!
PG 6:00am -- it depends on the person if that 30 seconds matters or not and it depends on everyone's current definition of "intensity." Intensity is different for every person and it changes as that person's fitness evolves. If you're going for a PR - then 30 seconds matters a whole lot. If you're brand new to CrossFit and it's about learning the movements and just plain finishing a whole workout, then maybe that 30 seconds isn't as important to that person. One of the things that makes CrossFit what it is, though, is the timed aspect - it's the same reason we bug people to keep stopwatches, or to keep score of some sort -- it has a big effect on accountability and intensity and it's also a quantitative way to measure improvement.
Janine -- I always wondered about those shoes - now it all makes sense!!
For me...it's all about wetting the whistle. Just a little bit will do ya. I'm definitely not one to like the sloshing feeling which I'm sure would happen if I took more than a sip or two; this also goes for food - I usually try to not eat or drink much of anything 2 hours before a workout - but as for making a decision to take that sip or not take that sip...it's all about the mouth usually. And if I do take a sip...I do it and then get right back into it.
P.S. Janine, if you WERE to work out naked, then I think we would all have to RE-evaluate the needing of extra water to cool down situation!!!
The bottom line is that people hydrate and dehydrate at different rates and may or may not need a sip based on that. You definitely don't want to chug-a-lug at the water fountain, especially if time is a factor (going for a PR, etc.). But intensity means nothing if you're too cottonmouthed to breathe. This is a great topic!
It's also not impossible to get a sip and retain some intensity, if you absolutely must defeat the cottonmouth -- but I think this is a good thing for us all to think about when working out, just like the other day the topic was, "are you really tired or is your brain just telling you that?" Are you really thirsty? Do you really need the water? And if you answer yes, are you running to the water fountain to grab a quick drink and dive immediately back into the workout, or are you strolling there and taking your time?
People have time to think about being thirsty? I don't get it... Really though, I think it really depends on the type of workout. If your doing an AMRAP or anything else timed, hit the water before the timer starts and you'll probably be fine (at least as far as the athletic training community is concerned), on the other hand, when your hitting your max weight and have as much time between rounds as you want I'm all about hitting the water bottle.
I am also convinced that ignoring thirst during short workouts (yes, what we do at crossfit almost always counts as short) and other discomforts makes you mentally a lot tougher. This is also coming from a guy who reguarly cuts 8-10lbs of water a couple days before a competition... My opinion may not represent what would be considered sane.
Great dialogue, everyone!
A couple of things...
I wasn't telling anyone to drink or NOT to drink during a workout! That was not the intention of the post. I simply want you to think about what you're doing when you're doing it. If you choose to drink water, do so consciously.
Remember that our goal is to maximize work output in a given period of time. My job is to present to you all the ways and strategies to do this... take it or leave it. Try it out, experiment yourself with it. You might be surprised at what you find you CAN do.
I remember when I used to adventure race - I started off thinking that in a 3 hour race (in HOT sun), I needed between 75 and 100 oz of water. As I got more experienced with more races under my belt, one of my teammates suggested drinking less water (less weight to carry around in bottles AND in my belly)... I argued NO WAY... until I tried it. In my last season (ranked as the 2nd place pro-division team) it was rare that I finished 25 oz of water in 3 hrs. Did it make me faster - absolutely. Did I have dry mouth - absolutely. Did it feel like I needed more water - absolutely. But these are things you have to figure out and experiment with yourself.
Water drinkers are weak and therefore inferior!
Ok, not really, but you tempted me to much with your last posts...
I worked water into my workout today.... 21 15 9 of pullups squats sit ups box jumps and water sips. time=16:38 (would have been 14:21 without the sips but whos counting )
The ACSM also recommends:
"Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week."
Somehow, I don't think they're on the same wavelength as CrossFit.
This makes no sense to me, but that's nothing new. I would die if I did't drink water at some point during the workout!
Janine, you rock! I've learned a lot from reading your responses and citations. Thank you.
I think it depends upon the heat and the humidity. The higher both get, the more I see folks drinking during workouts. Could be a psychological break, or a physiological need depending up the hydration level of the individual; however, your point about intensity and foregoing water breaks in workouts less than 30 mins has merit. Besides, when life hits you in the face and you need to exert a tremendous physical effort, there isn't going to be a water bottle sitting next to you, or time to drink it.