Let’s Talk Hydration 💧

by Cait Heavey,
Nutrition Coach

This is a lot more in-depth than “drink your water.”

💪🏻 Our bodies are approximately 60% water
💪🏻 Our bones are 22% water
💪🏻 Our muscles and brain are about 75% water
💪🏻 Our blood is 83% water

These are huge players in our overall health. We use this water for multiple tasks at every moment of every day.

This is including, but not limited to:
✨starting (catalyzing) chemical reactions (we need water inside and outside of our cells)
✨Lubricating our tissues (healthy joints need tension and bouncy cartilage)
✨regulating our body temperature (we sweat when we get too hot, and then that sweat evaporates to cool us down).

We lose water in multiple ways, the most abundant being through our urine, accounting for about 1-2 L/day.

However, we also lose water through our respiratory system at about .5L/day

There are insensible losses through our skin, which can range greatly depending on how much a person sweats, anywhere from .3L/day to 1L+/day.

Add that up: we are already a minimum of 1.8L in a deficit.

That’s 61 ounces. Just to cover the minimum loss each day, this is not for OPTIMAL health.

  • If you live in a dry climate, add an extra 8oz
  • If you exercise, add an extra 8 oz (at least)
  • If you drink an alcoholic beverage, add 2 8oz glasses

The water intake goal should be a minimum of half your body weight (lbs) in ounces.

Ideally, I like all my clients to push for 100oz per day, unless it is contraindicated for other reasons.

“If you feel thirst – you’re already behind”

Dry lips or skin? Drink more

When it comes to hydration, the most common question is when should you supplement with electrolyte replacement, BCAA’s or EAA’s?

The simple answer is you most likely don’t need to. Unless you’re training for a long endurance race or doing multiple hours of high-intensity exercise per day, plain water and a balanced diet is a great place for you to get your hydration and electrolyte replacement.

Supplementing gives you really expensive urine.

Are you drinking enough water?

Cait Heavey is a Registered Emergency Nurse and Certified Nutrition Coach. Combining her nursing and nutrition education, along with her own personal fitness journey, Cait started Brio Nutrition Coaching. Cait helps clients both in San Diego and remotely with personalized nutrition and meal plans that not only address nutrition and diet, but overall health and longevity based on her many years of experience as a front line Nurse. Visit her Instagram page @brio_nutrition_coaching for more information about her services.

Fortius and COVID-19



Gyms are obviously a place where bodily fluids are readily exchanged. We plan on continuing regular operations as this situation develops. As health, active adults, most of us at the gym are not at high risk of serious harm from the virus (just from what I’ve been told by medical professionals, not to be taken as medical advice, lol). However, we could unknowing spread it to someone that IS vulnerable. We have many people at the gym that work at hospitals and with populations that are very vulnerable to this virus, so we want to prevent the spread as much as possible.


Here are precautions we can all take to help mitigate the spread.


Gym Prevention:
  • We clean the gym every night with commercial disinfectant
  • While we do wipe down barbells, rower, bikes, and the rig on a regular basis – we are going to be even more vigilant about those cleanings
  • We provide equipment wipes, lysol wipes (although currently on back order from Amazon, lol), and hand sanitizer at the front desk.
  • While we usually encourage sharing barbells, for the time being we will try and figure out logistics to have everyone use their own barbell when possible
How You Can Help:
  • Practice common sense hygiene – please visit the CDC.gov or any other of the many resources describing proper cleaning practices
  • Use the wipes and hand sanitizer early and often at the gym.
  • PLEASE WIPE DOWN ANYTHING YOU TOUCH, including mats, rings, barbells, etc.
  • DON’T come to the gym if you are sick. I know that’s tough, but please consider what it could mean to others if you do and spread the virus.
  • Try and avoid hand contact with others at the gym. Substitute a high five or handshake with an elbow bump, or good ol fashioned headbutt…
Let’s stay healthy Fortius Fam!

Sport Massage for CrossFitters, Explained

By Coach Miguel Sanchez

Massages are great, I mean – who doesn’t like a good massage? However, for both recreational and Competitive CrossFitters, sports massage is almost essential in keeping your body healthy and mobile.

There are many types of massage, all having their specific merits. For the purposes of this post, we are speaking specifically on Sport Massage – as it has the most direct benefit for most CrossFitters and active athletes alike.

Before we dive into the different kinds and benefits, here are the two most important goals of a sports massage:

  1. To assist the individual in achieving and maintain peak performance
  2. Support healing of any restrictions, such as, tension, injuries, etc.

So let’s say you are about to compete in a CrossFit-style competition, at any level. Here is a breakdown of the when and why massage can take your performance to the next level. And this isn’t just for competitors, you can apply this to your regular recreational fitness regimen as well to help keep you injury-free, which allows you to keep working out and staying healthy!


Sports massage is great for pre-event, or before any competition. This type of massage is very specific to the athlete’s needs, that caters to the sport they are participating in. Goal here is to make sure individual feels great physically. The approach compliments the athletes warm up, and enhances circulation, light, comforting and quick. This approach is anywhere from 10 to 15 minutes.

INTER-COMPETITION (In Between events/heats)

During a competition like CrossFit, in between workouts, the body goes through stress. And depending on the athlete, sometimes past injuries and/or aches can come up and at times change performance for the worse. Doing a short, yet specific approach, general massage, helps affected area in the body to sustain further activity. Quick stretch and massage to get you ready for next heat! This approach is anywhere from 5 to 10 minutes.


This is more extensive, this is now a recovery massage. Post-even massage can be done immediately after individual has finished the day, or days after if necessary. We are now able to spend more time on the body, working on over used muscles that need support to heal. This approach is to help avoid any aches and pains that comes with delayed soreness. This massage is more extensive and is usually anywhere from 35 to 90 minutes (typically the traditional 60 minute block).

There are major benefits for those individuals that love to compete as explained above, but it’s not only for competitors! Sports massage is great for every and any individual that is active. Benefits include:

  1. Overall general health and circulation
  2. Helps keep your joints healthy and muscles recover that much quicker
  3. Is a great approach for individuals who may not like stretching or mobilizing for themselves
  4. Promotes a injury-prevention routine by helping you move better and more efficiently

Especially for those who partake in a workout regime like CrossFit, we use our entire body in different ways that can cause major soreness, but with an active routine to hydrate well, eat well, and recover well through sleep and regular massage – we can continue to enjoy your exercise routine with no restrictions.

The name of the game is to stay injury-free. Injuries are the ultimate enemy of motivation and habits, as it is both mentally and physically debilitating to be forced to stop being active due to one. All the work and gains you have made can be wiped out (or at least set back a bit) due to an injury. So let’s make the #1 priority staying injury-free but making sure you stretch, mobilize, sleep well, eat well, and incorporate regular massage into your routine.

Coach Miguel offers his Sport Massage service right at the gym, for a discounted rate for Fortius members. Email him today ms.sportstherapy@gmail.com for a consultation and to schedule a massage!