Author Topic: lets talk hydration  (Read 2297 times)

0 Members and 1 Guest are viewing this topic.

entropy

  • Hero Member
  • *****
  • Posts: 1684
  • b00m!
  • Respect: +276
    • View Profile
lets talk hydration
« on: September 24, 2012, 01:06:12 pm »
0
I'm having trouble getting hydration right. I don't eat a lot of salt and minerals compared to the average person and if I was just to pour down a gallon of water daily i'd probably do more harm than good since the water will just erode away all the nutrients and minerals and stuff which would suck from a health and performance point of view. So in lieu of better hydration, what are your recommendations and advice?

I take stimulants around training sometimes, like some of you, which act as a diuretic. So I often have bad workouts because of poor hydration and i'll find my lips dry at the end of the longer workout even though the stimulants are supposed to help performance. I know some guys like Kingfisher take a lot of caffeine so i'm interested in how he'd keep himself hydrated thru the day in particular

tldr: is there a nice easy, hopefully low/zero calorie way to hydrate short of drinking a shitload of water (which i don't want to do). a recipe or something would be good..

Goals: Cutting to 6-8% bodyfat

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 30212
  • who run it.
  • Respect: +7367
    • View Profile
    • Email
Re: lets talk hydration
« Reply #1 on: September 24, 2012, 01:21:30 pm »
0
I'm having trouble getting hydration right. I don't eat a lot of salt and minerals compared to the average person and if I was just to pour down a gallon of water daily i'd probably do more harm than good since the water will just erode away all the nutrients and minerals and stuff which would suck from a health and performance point of view. So in lieu of better hydration, what are your recommendations and advice?

I take stimulants around training sometimes, like some of you, which act as a diuretic. So I often have bad workouts because of poor hydration and i'll find my lips dry at the end of the longer workout even though the stimulants are supposed to help performance. I know some guys like Kingfisher take a lot of caffeine so i'm interested in how he'd keep himself hydrated thru the day in particular

tldr: is there a nice easy, hopefully low/zero calorie way to hydrate short of drinking a shitload of water (which i don't want to do). a recipe or something would be good..



i realized this once, around may 2011.. Combine a lack of sodium with an over abundance of potassium (from my banana diet), I hit a severe wall and was completely wrecked => beyond weak. I remember the day my body just completely shut down, I felt as if I lost 10 lbs of water during a dunk session which turned into a layup session, it was crazy.

I started adding sea-salt to my 0-calorie waters, that did the trick.. The turn-around was pretty immediate.

So i'd add sea-salt to every crystal light or propel drink I made.. I kept up with that and started feeling better than ever.. didn't realize how sodium depleted I was. Right now I don't have that issue because i'm not sweating nearly as much as I used too, with all of the jump rope/long walk/running stuff i'd do.

If you want to drink pure water, adding sea-salt would probably be pretty horrible.. You could add some sea salt to your food or get sodium tabs.

once you get that sorted out, you won't see that water just passing right through you anymore.

pC

entropy

  • Hero Member
  • *****
  • Posts: 1684
  • b00m!
  • Respect: +276
    • View Profile
Re: lets talk hydration
« Reply #2 on: September 24, 2012, 02:03:35 pm »
0
i realized this once, around may 2011.. Combine a lack of sodium with an over abundance of potassium (from my banana diet), I hit a severe wall and was completely wrecked => beyond weak. I remember the day my body just completely shut down, I felt as if I lost 10 lbs of water during a dunk session which turned into a layup session, it was crazy.

I started adding sea-salt to my 0-calorie waters, that did the trick.. The turn-around was pretty immediate.

So i'd add sea-salt to every crystal light or propel drink I made.. I kept up with that and started feeling better than ever.. didn't realize how sodium depleted I was. Right now I don't have that issue because i'm not sweating nearly as much as I used too, with all of the jump rope/long walk/running stuff i'd do.

If you want to drink pure water, adding sea-salt would probably be pretty horrible.. You could add some sea salt to your food or get sodium tabs.

once you get that sorted out, you won't see that water just passing right through you anymore.

pC


Hey thanks. I'm looking online and the recommended intake of sodium is 1.5g and 4.7g of potassium. I really don't think i'm meeting either of those. The thing is i'm cutting so i can't really add a lot of foods into my diet right now to make up the required amount of electrolytes. I might have to supplement or find low calorie additions.

4.7g of potassium is hard. I drink 800mL-1000mL of lowfat milk, which has about 1.2g of potassium ~500mg of sodium. 3 eggs which are about 120mg of K and Na each. And then i'll have 3-6 serves of fruit a day, which might add about 500mg of potassium. So i'm still coming up short. I could eat more fruit and veg i suppose but i'd rather not right now while cutting. hmm.
Goals: Cutting to 6-8% bodyfat

LBSS

  • Hero Member
  • *****
  • Posts: 11376
  • plugging away...
  • Respect: +5971
    • View Profile
    • Email
Re: lets talk hydration
« Reply #3 on: September 24, 2012, 05:56:51 pm »
0
be careful with recommendations that exact. i think you know this, but those are ballparks you should be in, even granting that the source is reliable. stuff like that depends on body comp, age, weight, activity level day-to-day, etc.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Kingfish

  • Hero Member
  • *****
  • Posts: 1835
  • Respect: +921
    • View Profile
Re: lets talk hydration
« Reply #4 on: September 24, 2012, 06:57:07 pm »
0
I'm having trouble getting hydration right. I don't eat a lot of salt and minerals compared to the average person and if I was just to pour down a gallon of water daily i'd probably do more harm than good since the water will just erode away all the nutrients and minerals and stuff which would suck from a health and performance point of view. So in lieu of better hydration, what are your recommendations and advice?

I take stimulants around training sometimes, like some of you, which act as a diuretic. So I often have bad workouts because of poor hydration and i'll find my lips dry at the end of the longer workout even though the stimulants are supposed to help performance. I know some guys like Kingfisher take a lot of caffeine so i'm interested in how he'd keep himself hydrated thru the day in particular

tldr: is there a nice easy, hopefully low/zero calorie way to hydrate short of drinking a shitload of water (which i don't want to do). a recipe or something would be good..

i use a 32oz cup as my drinking glass. 1 cup is about a liter. i often drink 2 in a row - will gain a good 3-4lbs and that why a wet BW for me is +5lbs instantly.




5'10" | 202bs | 36 yrs
reach - 7'8" (92") |paused full squat - 475x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

acole14

  • Hero Member
  • *****
  • Posts: 1570
  • Respect: +1089
    • View Profile
Re: lets talk hydration
« Reply #5 on: September 24, 2012, 07:20:27 pm »
0
I'm having trouble getting hydration right. I don't eat a lot of salt and minerals compared to the average person and if I was just to pour down a gallon of water daily i'd probably do more harm than good since the water will just erode away all the nutrients and minerals and stuff which would suck from a health and performance point of view. So in lieu of better hydration, what are your recommendations and advice?

I take stimulants around training sometimes, like some of you, which act as a diuretic. So I often have bad workouts because of poor hydration and i'll find my lips dry at the end of the longer workout even though the stimulants are supposed to help performance. I know some guys like Kingfisher take a lot of caffeine so i'm interested in how he'd keep himself hydrated thru the day in particular

tldr: is there a nice easy, hopefully low/zero calorie way to hydrate short of drinking a shitload of water (which i don't want to do). a recipe or something would be good..



You don't really have to worry about drinking too much water if you space it out over the day. From what I remember from biochem lectures, you really have to drink a lot in a short time for it to start causing problems with sodium dilution or any of that stuff, even if your sodium intake is below average.

I try to space it out so I drink about a litre every 2-3 hours. Once you get your body used to drinking 4L a day it's pretty easy to maintain it. Maybe you could throw in a Powerade/Gatorade if you don't get in many minerals/electrolytes.

chrisbro1

  • Sr. Member
  • ****
  • Posts: 297
  • Respect: +69
    • View Profile
    • Email
Re: lets talk hydration
« Reply #6 on: September 24, 2012, 08:08:30 pm »
+1
Um, be careful with the sea salt.  That stuff is one hell of a fast acting laxative if you use the right amount.  When I say fast, I'm talking < 15 minutes so make sure you don't go overboard and be sure to try it at home first.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 30212
  • who run it.
  • Respect: +7367
    • View Profile
    • Email
Re: lets talk hydration
« Reply #7 on: September 24, 2012, 10:43:02 pm »
0
Um, be careful with the sea salt.  That stuff is one hell of a fast acting laxative if you use the right amount.  When I say fast, I'm talking < 15 minutes so make sure you don't go overboard and be sure to try it at home first.

never experienced that hah.. i get that from coffee though, can't even smell it or it's showtime.

chrisbro1

  • Sr. Member
  • ****
  • Posts: 297
  • Respect: +69
    • View Profile
    • Email
Re: lets talk hydration
« Reply #8 on: September 25, 2012, 01:05:53 pm »
0
Yeah it's a common flush and has been popularized lately by the lemonade diet.  It takes maybe 2 teaspoons to really get the laxative effect.  I just didn't want anyone to take too much before squatting or other physical activity and shit their pants in public.