The 411 on Staying Hydrated



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To survive and thrive, your body needs 45-75% of water, which is close to 10-12 gallons. It sounds like a lot, but two-thirds of the water stays in muscle tissue (intracellular) and one-third extracellularly. Break down the numbers: blood is 83% water, lean muscle 73%, body fat about 25%, bone about 22%. The function of water is very important for bodybuilders and weightlifters. Maintain body temperature and lubricate joints. Water also acts as a source of delivery and removal of waste from our bodies, buffering organs and tissues, and sweating.

You can achieve 60% of the water from other fluid sources, such as fruit juices and milk. Another way to meet your water demand is through fruits and vegetables. that much 10 remaining percent Metabolized in our body by micronutrients. But how does the body lose water? The answer is simple. 90% of urination, defecation, breathing, and sweating-exercise are lost. It should be noted that sweat discharge may vary depending on the environment. Intensity and duration of exercise and individual size.

Avoid imitation

It is a myth that you must rehydrate. Due to the electrolyte, Gatorade or Powerade: sodium, potassium, and chloride. This electrolyte is easily obtained through a balanced diet, and most sports drinks contain twice as much sodium. But to drink sports drinks during exercise, it is recommended to dilute the sports drink by a quarter. This eliminates the need to add sugar and sodium. At the same time, drinks containing electrolytes improve moisture absorption, especially if they are pushed past 60 minutes or there is moisture.

Drink the right amount

As a bodybuilder, I constantly monitor my weight before and after my workout. If you dropped pounds on the scale after exercise, replace 1 pound with 2-3 cups of water. Also, monitor the amount and color of urine. Small amounts and dark colors indicate dehydration.

  • Proper intake: The recommended intake for women 19 and older is 2.7 liters (91 ounces) or 6 bottles of water per day, and for men, 3.7 liters per day or 8 bottles of water (125 ounces) per day. Note: Each person’s water demand depends on their age, activity level, and climate.
  • Consumption before exercise: Drink 17-20 ounces or 1 bottle of water 2 to 3 hours before exercise and 7 to 10 ounces or 1 glass of water 10 to 20 minutes before.
  • Amount during exercise: The main goal is to match the sweat and urine output with the fluid input, so you need to know how much water you lost through sweat and urine. It is recommended to drink 7-10 ounces of water every 10-20 minutes. Recommended for high-intensity workouts over 60 minutes, especially in wet weather.


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