posted Sat, 05/06/2023 - 14:12
3581
Water consumption during workout
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Feeling like i may be drinking too much water during training sessions. Had about 96oz last workout, feels like i cant get enough though. Curious as to how much others drink while training. Thanks for the input.
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Raffy Ramosdrinking 17 to 20 ounces of water two to three hours before beginning your workout. About 20 to 30 minutes before your workout, drink another 8 ounces. While you are exercising, drink 7 to 10 ounces every 10 to 20 minutes
In 2021 (post pandemic lockdown) @ 190 LBS:
My doctor wanted me to drink 13 CUPS of h2o per day!!!!!!!!!!!!!! [That’s not including juices, sugar drinks, etc]
**ck that!!!! Who drinks 1 GAL of water a day?!?
JohnJuiceHow long is your training and are you a heavy sweater cuz I am, and I always need more, depends on what I'm training that day too.
RockyPiterI drink about 1.5 litres of water during training
and normally during a day off 4.0 - 4.5 litres
always drink frequently and in small portions then you will rehydrate better and with your such amounts of water.
If you drink large amounts of water at a time, it will overflow your body and nothing will come of it, always drink smaller portions but often
you can always add a bit of lemon and mint to your water, this also makes it better absorbed by the body
I drink like 36 ozs probably need more
check out the much hyped Andy Galpin formula for water intake during workouts (applicable for non workouts but spaced less stringently for the daily intake totals). It is:
Formula For Hydration to Pace and Replacd Workout-Induced Water Loss:
(Body weight in pounds)/30
=Ounces of fluid to consume every 15 mins
So, 200 pound man would have: 200/30=6.6oz of water per fifteen mins, or about 26 ounces per hour. (and balanced electrolytes obviously) during high performance mental or physical activity.
This, is based on the data showing you average 1 to 1.5 pounds of water loss per hour.
The 15 minute intervals needn’t be so neurotic, but that is the rate of loss. So, you most likely can and should adapt them to the hour or whatever fits with your activities. Enter them fully hydrated and electrolytes balanced, as well. I think this makes general sense and is in line with prior estimates, but the intervals are novel. So, if you want ounce for ounce replacement, then that formula is the supposed schedule.
Hell yea! I just learned about this last night watching an Andrew Huberman podcast... Thanks for takimg the time to wright up such an informative reply! Much appreciated my guy.
no problem, all credit is due to Galpin. Crazy to determine the precise loss of fluid and rate of intake necessary to get through a workout with minimal to zero dehydration. I still find myself kinda doing around 10 oz per hour or so and a lot of water fountain at the gym...so not too dialed in in this regard at this point. I have looked more into the Galpin equation and it's fortified and solid. nobody is showing any errors in the protocol, save for the obvious need to adjust the interval of consumption if it interferes with the workout. But according to this line of the science so far, at least, everyone here is more or less right and wrong. Right if it works for them, wrong if they want mathematical precision;)
I aim for a litre per hour of working out, on top of the general rule of 1 litre per 20-25kg of bodyweight.
This would mean for a 100kg athlete working out 1.5h to consume at least 5.5-6.5l per day. This seem huge for some people but trust me you need it. Many people are dehydrated and don’t recognize it.
If you were drinking too little before you may adjust your sodium intake upwards too if your water intake goes up
If it feels like you can't get enough it's possibly because you might not be drinking enough water during the time that you're not at the gym.
And the issue of diluting electrolytes is only a problem if you are drinking loads in a short period of time, if you spread out what you drink over the 16/18 hours of the day your awake it would be very difficult to do.
Most, including myself are not drinking enough. With Sumner around the corner i find it easier to drink more than when it's cold af.
Hell yea i cant get enough while im at work and i work outside... might start wearing my camelpack
About a liter of water is my standard.. If iam on tren it changes by a lot!!
Lol i had a feeling the tren was to blame.
Always blame tren lol
Ahh hah, just learned about hyponatremia. Low sodium from dilluting the blood thus causing an imbalance of negative and positlively charged electrolytes... Or something along those lines
It changes the size of cells as the water reduces based on the sodium balance required to maintain normal cell water volume. Without the same sodium the polarity changes and the amount of ions pulled in and out of the cell depending on polarity charges affects the volume of water, thereafter the density of the cell and the mitochondrial and other electrolysis dependent molecule transfer across or within membrane is sluggish or rapid. Maintaining electrolytes and water levels are extremely important and a delicate balancing act our bodies do far better than we should expect. Quite amazing, really.
Depending how intense I work. Generally between 40 and 64 ozs. Any more and I feel sick lol
I can dig it....do you notice any difference when running different compounds?
Not really, at least for me I don't notice how much I drink. If I drink too much period my stomach gets too full and I get sick feeling lol
I think everyone is different. My workouts are anywhere from 50-70 minutes, very short breaks in between sets, 20 seconds tops. I don’t drink one sip of water the whole time. Once ii get home, I drink a 12oz V8. If I drink a gallon of water per day, it’s a lot. I think you and I are on the very opposite sides of the Spectrum. This post has really made me realize that I’m not drinking nearly enough water.
Ima have to try sum v8 never was a fan growing up...but yea i can see getting in and out then replenishing at home... 20 seconds is certainly a short rest period! My rest depends on the muscle im working on i suppose.
That’s a lot of water for a workout, at least for me. I have a container I got from the store, holds a half gallon. That’s my daytime consumption at work. After that I just use 16oz cups at home. Reasonably I’m a gallon a day, some days a little more, some days a little less. My workouts are typically 45min to an hour, I couldn’t imagine drinking 96oz in that time frame and feeling comfortable.
Right on...maybe ive been over training a bit, hitting a good 2.5-3hrs wich is about 1ltr per hour i reckon...but the pump is awesome. Really feel like im depleting my electrolytes tho.
Yeah bro, that’s a hell of a workout lol, I’d be depleted, but I probably have a few years of age on ya too lol. Maybe ease up for a week and see how you feel? Let your body settle down a little. Overtraining is a very real thing.
Yes sir.... ive been resting for 2 days now, finally stopped shitting water. Ima hit it light tmro, feeling like a lazy bum.. Got more electrolyte powder in bound.
DejanoDuring my Training (60-90min) im drinking to 1 Liter.
Put in the day im drinking 4 Liter .
10-4, that seems about right. Thanks my guy
Depends on how hard I'm pushing and how hot is. I'm always good for at least half a gallon sometimes more depending on how thirsty I am.
Hell yea, how long do you train per session if you dont mind me askin?
Usually no longer than an hour and a half. Then about 10 mins in the sauna
The sauna pulls it outta ya for sure, maybe i need more time.. wich do you prefer, wet or dry sauna?