Overhydration & Water Dependancy

As we come into summer and hot weather, hydration comes into play more for training and working out. A common trait I've seen in the past few years is the over hydration and a dependency of water in some people.

There is no doubt that during strenuous activity you need to replace water. The question is how much. Training continuously with a endless supply of water makes for an unrealistic real-world scenario. It also hampers peak performance. The introduction of the water bladders to the military has, in my observation, resulted in too many drinking too much and not being able to perform without a large amount of water available. Obviously, environmental conditions will make a huge impact on how much water to drink. In extreme heat conditions, or during very high physical activities more will be needed.

How much?

I believe that during normal environmental conditions, 12-24 oz. of water per hour is sufficient. Genetics will play a part in determining which side of the scale you are on. This should be sufficient water to do anything from running to humping a ruck as long as heat is relatively moderate (75-80 max) and there is some sort of prior physical conditioning present in the person doing the task.

In extreme cases, where environmental conditions are harsh (90 and above, or lack of food, extreme terrain) I think a good intake is up to 2 quarts per hour. Anything over that, and the individual's effectiveness is coming into play.

Other factors:

If you wear gear for a living, it's not a game of pounds, it's a game of ounces. Water is heavy. If you require a lot to operate, you have to carry more water which equals more weight. If you have to carry more weight, you sweat more and need more water. It is a never ending cycle.

If it's there you'll use it. That hose that comes over your shoulder is the tactical crack pipe. Even if you don't need water you'll take a sip out of habit. This is how the dependency starts. Before you know it, you've gone through 100 oz.in 2-3 hours. That 100 oz. should be lasting 5-6 hours depending. Most all the manufacturers make an "assault" version of their water bladders. These are significantly smaller, lighter, and can be worn high on the back out of the way- making sitting in a car a way more comfortable process.

Ween yourself down to the point that you can work with as little water as possible. This is accomplished through cardio or high heart rate exercises over a long period of time. You must be accurate in your training here. For example: do a task that to you most closely resembles your worst work situation (this could be humping a ruck in 90 degree weather up a hill), notate how much water you used. From there repeat that exercise in the same conditions every 3 to four days taking small amounts of water away until you reach a more realistic amount that you can carry. Again goal being 12-24 oz per hour.

Pre-hydrate when the opportunity arises. If you know you're going on a long run, don't carry the water with you if you can simply drink a bottle before you go. Every ounce you take away in running equals about 2-3 seconds per mile faster.

In the end, each individual is different and will require a certain amount of fluid to keep going. Knowing your body well enough to carry only what you need will result in a better overall performance.

TigerSwan in SoCal

This what what CA residents have to put up with, and more. All that from a state whose governor has made his fortune carrying a gun (albeit the wrong and sometimes funny way), and whose large amount of revenue comes from the entertainment industry where real guns are present in the majority (over 70%) of fims and TV. Very weird.

Some FYI from the Golden state;
The Beretta 92 is used more than any other pistol in movies and TV because it cycles blanks better. This is due to the fact that the barrel stays parallel to the frame when lockback happens. Most semi-autos barrels raise to a 20-30 degree cant when locked to the rear. Go check it out.

The weaver stance is primarily used because it shows the actors face more.

Knocked out my first double of the year in the mountains outside LA. An AM 6 miler, followed by a PM 9 miler. Tony K is right, you mountain boys will always crush us flatlanders- those hills kicked my ass, and more than a few came flying by me.

We enjoyed it guys, and can't wait to come back. Thanks for being such gracious hosts.

New AAR from the class in Class reviews section.

The Squirrel Chronicles

Much like a BUD/S student- skinny, wet, cold, and swimming for a while.

Not sure how long a squirrel can swim in 50 degree water. This fella had been at it approx. an hour and was on his way to giving up/succumbing when I came along (those claws don't work on concrete)and fetched him out. Interestingly enough, some crows and others noticed the cousin of the rat becoming weaker and were already perched at water's edge prepping for retrieval.

Squirrel's swim pretty good believe it or not. I was impressed by the effort he exuded to take a breath before he submerged again to keep moving. He was to that point of exhaustion where he couldn't continually swim with his head above water (I'm assuming that squirrels know to try and keep the head and as much of the torso out of the water in a survival situation)- most humans don't know this form of exhaustion unless they are frogmen or dead from drowning.

I'm no expert on squirrel body fat either, but I would surmise that it ain't high, hence the shivering that was almost uncontrollable. My curiosity got peaked again when I could feel the heart rate- an easy 225 BPM (wish i could get that high!). I dried him off, wrapped him up, and left him in front of a heater while I ran some errands, guaranteeing myself that this was a dissection waiting to happen because he felt like an icepack.


I returned 2.5 hours later to find the future road hazard lounging in his warm, spa-like towel. He looked at me, walked out of the towel, stood on his hind legs and did that thing with his mouth that squirrels do, then took off up a 200 year old oak.

What this has to do with shooting, working out, and tactics? Be good at those three things, DON'T GIVE UP, and you might just survive an otherwise impossible situation.

Weapon/optic updates

Glock 17- sent to the factory in Georgia after it was talking back. They replaced everything back to factory specs for free. They do it for everyone. Pretty cool. Took about 2 weeks. Restart round count!

Daniel Defense M4- 19,500 rds and no issues. I should probably replace some certain things, but, oh well, let's just see...

EOTech XPS- still bomber, even after I've loaned it out to 3 separate people to try. Round count on it is approx- 12-13000.

My new stock Berretta 92F that Brian gave me- This past week- a 644, and 654 on the 700 with it. A 292 and 288 on the Hack- so I don't buy that whole "Beretta's are crap" anymore. It does take some time though, and reloads will always be slower than anything else. I like to shoot it though, it's challenging.

Best runnin' .45 I've ever seen

Doug K's Springfield Pro model from our recent pistol class. Nolan barrel, Wilson beaver tail, Davidson grips, topped with Novak sights. Doug used Wilson and Cobra mags during the class.

I haven't seen to many 1911s go more than a day (or 500-600 rds) without having issues. This one shot a minimum of 1200-1300 rounds and never choked once. Added to the fact this 1911 actually worked while dirty, hot and shooting reloads, Doug can handle that thing at distance and up close.

Nice to see.

TigerSwan

Our new promo

Waterbox bottles

I started using these not long ago. I replaced all my Nalgenes with Waterbox metal bottles. If like me, you find yourself using a water bottle a lot, I think that these are a better choice than plastic. I know that they are supposed to be BPA free now, but after a while in the sun and extreme temp changes plastic still tastes like plastic- It's oil man, it can't be good for ya.

Be wary of the metal bottles that are out there from sketchy manufacturers. Some use a coating on the inside that is actually worse than BPA! Waterbox is good to go.