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As CrossFit athletes, staying hydrated is one of the most important things for recovery, relieving muscle soreness, and good health in general. But did you know that when you’re thirsty DURING the workout, it’s too late to hydrate yourself? 

Drink plenty of fluids well in advance of working out, and rehydrate after your workouts. It’s okay to drink water during your workout too, but be honest with yourself. Are you thirsty, or just taking a rest break? :)

Coconut water is natural sports drink. It contains easily digested carbohydrates in the form of natural sugars and electrolytes. 

Not to be confused with coconut milk, coconut water is the clear liquid in the fruit’s center that is tapped from young, green coconuts. Because of its potassium and calcium properties, it’s an excellent way to rehydrate the body. One eight-ounce serving has more potassium than a large banana. 

Coconut water is low in sugar & naturally fat & cholesterol free. It’s naturally refreshing and has a sweet, nutty taste. Though not everyone loves it, it’s worth a try if you’re addicted to sugary sports drinks & need a healthier option.

Research shows that a massage can reduce stiffness and soreness by more than 40%, but getting a massage on the regular can be expensive! The foam roller is the next best thing. It’s portable and achieves the same goals as a massage. Foam rolling should be used both before and after a workout. Using the foam roller prior to a workout can help decrease muscle density and promote a better warmup. Rolling after a workout may help muscles recover from strenuous exercise.

While using the foam roller search for tender areas or trigger points and roll these areas to decrease density and over-activity of the muscle. While the foam roller can be used on almost any area of the body, it works best on the lower extremities. As CrossFitters, the hamstrings and hip flexors experience the most muscle strains, so concentrate on those areas. So next time you’re in the gym, take 5 minutes before and after your workout to give yourself some TLC with the foam roller.