8 Reasons Why You’re Sore–#2 Hydration
One of the most common complaints I get from new trainees (most often these come from middle aged men who are just now getting back into strength training) is that of being sore all of the time. Many people associate muscular soreness with getting a good workout or getting results. However, the research does not necessarily support this thought process. Muscles tend to get sore anytime a new stimulus is introduced (new exercise, activity, etc), but this should typically subside within 2-3 weeks of starting the activity. Anytime a new exercise is introduced, it is expected that some level of soreness will occur. However, a good program will actually have an introduction phase where weight and volume are intentionally reduced in order to avoid excessive soreness, as this can negatively impact future workouts. If you are chronically sore beyond the initial 2-3 weeks of starting a strength training program, there are eight areas that you may need to pay attention to.
Jeff Tirrell, CSCS, CSFC, Pn1
Hydration or water intake is probably one of the easiest ways to improve health, recovery, and performance. For most people in the general population, we want to focus on calorie free fluid with minimum caffeine (this means water). Water acts as a solvent, transporter, catalyst, lubricant, temperature regulator, mineral source, and assists in anabolic processes. Water helps bring nutrients to cells and removes waste. It is used in the production of proteins and glycogen, helps facilitate and speed up many chemical reactions (many wouldn’t occur without it. It also lubricates joints and acts as a shock absorber for our eyes and the spine. Water intake should range from 1 Liter per 1000 calories consumed (need to know your caloric consumption) up to ½ ounce per pound of bodyweight. In very hot or humid conditions or when activity is very high, larger amounts may be needed.