How to stay hydrated when you sweat a lot

ES13Raven · 02-12-2008, 03:47 PM

I am one of those guys who sweats a lot no matter what kind of shape I am in. I know that I am losing electrolytes, hydration and endurance when sweating so much.

I have many intense PT sessions coming up, and I want to know how I can best stay hydrated and replenish my lost electrolytes and fluids.

My questions are:

1. What do I drink? Only water? Gatorade and water? Some other drink?
2. When do I drink it? Before, during and after?
3. How much do I drink? Don't want stomach cramps or feel sluggish from too much fluid. How much before, during and after?
4. Anyone have a better hydration drink recipe than Gatorade and/or water?

coronadozx · 02-12-2008, 04:16 PM

make sure you use salt with your meals.

you want to drink at least 10oz of water 15-20 minute prior to activity.

drink water during activity, unless you are going to go over 90 minutes of continuous activity. anything before that, energy drinks like gatorade, powerade, etc. don't do much in terms of performance.

and afterwards, water will suffice as well. but if you are feeling real sluggish, a bottle of gatorade wouldn't hurt, but you won't really NEED it. i'm referring to the smallest bottle of gatorade they have, i think 1 or 2 servings (the size in the size pack).

i am of firm belief a well balanced diet provides all that you need ... and for those extra intense and hot days, drinking a lot of water and adding salt to your food helps tremendously.

adding a banana or two also is beneficial. google sodium/potassium pump for more info.

coronadozx · 02-12-2008, 04:17 PM

also, drinking more than the 64oz a day is a given. try to drink at least 3L of water if you're going to be sweating a LOT.

binx_19 · 02-12-2008, 04:17 PM

well if you know there will be a high demanding workout coming up, start increasing water intake 3-4 days before the event, you could do gatorade on the day of event, maybe try some pedialyte for electrolites if you are concerned about severe dehydration.

coronadozx · 02-12-2008, 04:19 PM

ooh, pedialyte ... i totally forgot about that. good recommendation!!!

ES13Raven · 02-12-2008, 04:42 PM

Quote:

Originally Posted by coronadozx

make sure you use salt with your meals.

Isn't adding salt bad for high blood pressure etc.?

Quote:

you want to drink at least 10oz of water 15-20 minute prior to activity. drink water during activity, unless you are going to go over 90 minutes of continuous activity.

That sounds like a good amount of initial fluid - not tto much to make me feel sluggish during PT. Our PT consists of 1 1/2 hours of warmup, stretching, running, stadium stairs, pushups, situps etc. Mostly carido with a lot of running and stairs.

Quote:

anything before that, energy drinks like gatorade, powerade, etc. don't do much in terms of performance.

Someone recommended to me to drink a gatorade 2 hours before the event and water during and after. Doesn't gatorade provide electrolytes and carbs? Why is it so popular with athletes?

kevin_stevens · 02-12-2008, 04:42 PM

Stop every few minutes and lick yourself all over.

KeS

coronadozx · 02-12-2008, 04:51 PM

Quote:

Originally Posted by ES13Raven

Isn't adding salt bad for high blood pressure etc.?

no ... especially when you are going through these intense workouts and also at high heat levels.

water and sodium go together. add salt to your food, your body will help retain water.

salt really isn't that bad for you, abusing salt yes it is, but salt really doesn't contribute to high blood pressure as much as poor diet choices and lifestyle does.

Quote:

Originally Posted by ES13Raven

That sounds like a good amount of initial fluid - not tto much to make me feel sluggish during PT. Our PT consists of 1 1/2 hours of warmup, stretching, running, stadium stairs, pushups, situps etc. Mostly carido with a lot of running and stairs.

10 ounces really is not much at all ... especially 20 minutes before activity. that is enough time for you to not feel it joshing around your stomach during activity.

Quote:

Originally Posted by ES13Raven

Someone recommended to me to drink a gatorade 2 hours before the event and water during and after. Doesn't gatorade provide electrolytes and carbs? Why is it so popular with athletes?

yes it does but if you are eating a well balanced diet, then gatorade really is not needed. unless you are going to go over the 90 minute mark. and if you do go over the 90 minute mark, you cannot just start drinking the gatorade at the 91st minute ... you should drink it at the onset and throughout the activity.

as for it being popular with athletes, in my experience with div. 1 collegiate athletes, they would much rather drink water. you may see athletes drinking from a gatorade cup or bottle, but the sports med guys also put water in those cups and bottles. they have to display the gatorade logos/merchandise for contract reasons.

ES13Raven · 02-12-2008, 05:00 PM

Quote:

Originally Posted by coronadozx

water and sodium go together. add salt to your food, your body will help retain water

So with added sodium I will be retaining water, does that mean I will sweat less?

And what would be good to eat 2 hours or so before PT, that is light and healthy but with the sodium I need? Pretzels?

coronadozx · 02-12-2008, 05:44 PM

sweating less? that is a good question ... i doubt you'd be able to see a measurable difference if you do or do not add salt to your food. adding a little salt to your food helps retain the water at the cellular level, it doesn't help prevent against sweat.

hhmmm ... two hours before working out. it takes about 4 hours for your body to digest fat, about 3 hours to digest protein, and about 2 hours to digest carbs. so if you are within your 2 hour windows, stay away from fatty and high protein foods b/c the blood will be at your stomach trying to digest that food and will not providing you the energy you need. ideally you want something with carbs to help give you a boost of energy during your workout.

also, keep in mind that water also helps in the bloodstream to deliver the nutrients and energy during your workout. so, make sure you are drinking the recommended 64 ounces a day (and if you're active and on high temp. days even more!).

jim schmidt · 02-12-2008, 05:47 PM

If you're environment and activity are extreme, don't rule out the use of salt tablets. I know no one recommends them anymore, but I also know that they made a big difference for me when I was doing landscaping in Tucson and was a motorcycle courier in Phoenix.

Goin Ape Nutz · 02-12-2008, 07:19 PM

even with added water retention from increased salt intake you are still going to sweat. the sweating is a mechanism for your body to cool it's self down, so if you are in a hot environment or working hard, you are going to sweat.

Gatorade is a supplement. I've known Athletic Trainers who use it with the athletes, and some who don't. The ones who have mainly did it because the athletes wanted gatorade and we had it around... the ones that didn't, did so because there isn't a huge benefit in using it. Every AT i've worked with waters their gatorade down a bunch (one bottle of gatorade, no matter the size can be made into two of the same size). There are loads of sodium and electrolytes in that stuff, and if you take it straight (and especially in large amounts) you are going to piss most of the stuff out... putting your money in the can.

I'd get behind the stay hydrated previous to the event in question advice (and all the time for general good hydration). An easy way to see if you are hydrated is if you pee regularly (every couple of hours) and your pee is clear.

eating before events like that should be mainly carbohydrates for energy, and generally longer release (complex) carbs. I like a banana and an apple before I go to the gym and I generally eat them at least 30 minutes before i go. If you are going to eat something like an energy bar, make sure it's a protein rich energy bar to help facilitate the longer release of the simple sugars in those bars.

I also know a guy who swears by an banana, a glass of milk and a hand full of nuts an hour before a workout... to each his own i guess.

coronadozx · 02-12-2008, 07:35 PM

Quote:

Originally Posted by Goin Ape Nutz

An easy way to see if you are hydrated is if you pee regularly (every couple of hours) and your pee is clear.

shit ... i wish i did#1 every couple o hours ... i go like every 30 minutes!!!! it is SO annoying! just when i get into a groove of what i'm doing, i gotta get up and go.

Goin Ape Nutz · 02-13-2008, 01:23 AM

^^ lol that has got to suck!! at least you know you are getting plenty of water :p

ES13Raven · 02-13-2008, 02:00 PM

Quote:

Originally Posted by Goin Ape Nutz

Every AT i've worked with waters their gatorade down a bunch (one bottle of gatorade, no matter the size can be made into two of the same size). There are loads of sodium and electrolytes in that stuff

So would drinking diluted Gatorade be better than plain water on training days?