MURPH is one of the most challenging and rewarding CrossFit workouts of the year. But if you want to tackle it without feeling wrecked for days afterward, hydration needs to be your top priority. Proper hydration fuels your muscles, protects your performance, and helps your body recover faster—especially during a grueling workout like MURPH.
Here’s everything you need to know about staying hydrated before, during, and after MURPH.
What Actually Hydrates Your Body?
Hydration isn’t just about guzzling water. While plain water is essential, your body also needs electrolytes and fluids from other sources to stay balanced and perform its best. Here are your hydration essentials:
- Plain Water: The foundation of hydration. Make it a habit to drink water consistently throughout the day.
- Water with Added Electrolytes: Once per day, include a beverage with electrolytes to support hydration and replenish minerals lost in sweat. This is especially critical for MURPH prep and CrossFit workouts.
- Fruits and Vegetables: Foods like watermelon, cucumber, oranges, and strawberries naturally contain water and electrolytes, making them a great addition to your diet.
Hydration Equation: Are You Drinking Enough?
Here’s a simple way to calculate your daily fluid needs:
- Take your body weight (in pounds) and divide by 2. This is how many ounces of fluids you need daily.
- Multiply that number by 0.75. This is the amount of your fluids that must come from water. The remaining 25% can come from other drinks like coffee, milk, or juice.
Example: If you weigh 190 pounds:
- 190 ÷ 2 = 95 ounces of total fluids needed per day.
- 95 x 0.75 = 71 ounces must come from water; the other 24 ounces can be other fluids or more water.
Getting into the habit of hitting your water goal every day is key—not just for MURPH but for optimal performance year-round.
Hydration Timeline for MURPH
Hydration isn’t a last-minute effort. It’s something you prepare for weeks ahead of time. Here’s how to break it down:
Weeks Before MURPH:
- Start hitting your daily hydration goal consistently.
- Add an electrolyte drink to your routine once per day to replenish essential minerals.
The Day Before MURPH:
- Meet your hydration goal and add a little extra water to top off your reserves.
During MURPH:
- Stay hydrated with water that includes electrolytes and carbs. A sports drink like Gatorade (with sugar) is your best friend here. The simple sugars will fuel your muscles and keep you going strong.
Post-MURPH:
- Rehydrate with water to cool down and replenish fluids.
- Opt for recovery drinks high in sugar and protein—chocolate milk is a gold mine for recovery and tastes great, too.
Dehydration: What to Watch For
Dehydration can creep up on you, especially during an intense workout. Here are some signs to watch for:
- Headaches
- Fatigue
- Dizziness
- Dark urine
How It Impacts You: Dehydration can affect your strength, stamina, and focus during MURPH and leave you feeling drained for days after.
Overhydration: Yes, It’s a Thing
Drinking too much water without electrolytes can lead to overhydration, which can dilute essential minerals in your body. This is rare but serious, especially during high-intensity workouts.
Signs of Overhydration:
- Nausea
- Swelling (hands, feet, or face)
- Confusion
Understanding Rhabdomyolysis (Rhabdo)
Rhabdomyolysis, or “rhabdo,” is a serious condition that can occur when muscle tissue breaks down rapidly, releasing harmful proteins into your bloodstream. While rare, it’s something to be aware of during intense workouts like MURPH.
Causes:
- Overexertion during workouts
- Severe dehydration
Signs of Rhabdo:
- Extreme muscle pain
- Swelling
- Dark, tea-colored urine
How to Avoid It: Stay hydrated, EAT CARBS (do not skip them), pace yourself during MURPH, and don’t push through severe pain.
Ready to Crush MURPH? Let’s Get Your Hydration on Track.
Hydration is a simple but powerful way to elevate your performance and recovery. If you want to dial in your nutrition and hydration strategy for MURPH, schedule a Nutrition Jumpstart Session today.
In this session, we’ll create a personalized hydration and nutrition plan tailored to your body, goals, and MURPH prep.
Click here to book your session and show up to MURPH feeling strong and ready!
Until Next Time,
Dietitian Britt
