Lil Hydration Education 💦💪🏼

Oct 20 in General

Okay, Let’s talk proper hydration…

Here are the general guidelines:

1. Water to Electrolyte Ratio

Electrolytes (mainly sodium, potassium, magnesium, and calcium) are lost through sweat and need to be replenished to maintain muscle function and prevent cramping.

- Sodium: 300–700 mg per liter of water

- Potassium: 100–200 mg per liter

- Magnesium: 12–25 mg per liter

- Calcium: 20–50 mg per liter

2. Water to Carbohydrate Ratio

For sustained exercise…

- Carbohydrates: 6-8% concentration (about 60–80 grams of carbohydrates per liter of water)

This ratio helps ensure that the solution is absorbed without causing stomach distress. A concentration above 10% can slow gastric emptying and lead to gastrointestinal discomfort.

3. Water Intake Guidelines

- Pre-Workout: Drink 16–20 oz (500–600 ml) of water 2–3 hours before exercise, followed by another 8–10 oz (240–300 ml) 20–30 minutes before starting.

- Intra Workout: Aim for 4–8 oz (120–240 ml) every 15–20 minutes, adjusting based on temperature, intensity, and individual sweat rate.

- Post-exercise: Drink 16–24 oz (500–700 ml) of water for every pound (0.45 kg) of body weight lost during the activity.

This balanced approach will help maintain hydration and support performance, especially during long or high-intensity workouts.

P.S.

filtered water isn’t necessarily bad for you, but as far as hydration goes, it has a tendency to flush the electrolytes from your system…

Skip to 35:37 when they start talking about hydration.

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