Table of Contents:
Hydration and Exercise
Video taken from the channel: Institute Education
Law 9: Hydrate | 10 Laws Of Muscle-Building
Video taken from the channel: Bodybuilding.com
Importance of Staying Hydrated During Practice | Fluids for Athletes | Sports Nutrition Knowledge
Video taken from the channel: NESTA & Spencer Institute
Hydration tips every athlete needs to know
Video taken from the channel: Mayo Clinic
Stay Hydrated for Health and Peak Performance
Video taken from the channel: Sunrider International
How Much Water Should Athlete’s Drink Per Day
Video taken from the channel: Paul Revelia
Why You Don’t Need 8 Glasses of Water a Day (Does Coffee Count?)
Video taken from the channel: Jeff Nippard
Two hours before exercise, drink 16 to 24 ounces of water. 20 to 30 minutes before exercise, drink another eight ounces. Just before exercise, weigh yourself to get a baseline weight.
During exercise, drink eight ounces of water every 15 minutes. After exercise, immediately weigh yourself and drink 16 to 24 ounces of water for every pound of weight you’ve lost.One to two hours before your workout, drink 15 to 20 ounces of water.
15 minutes before you begin, drink between 8 and 10 ounces of water. During your workout, drink another 8.Before Exercise: Drink 16 ounces of water two hours before physical activity begins, and another 8-16 ounces right before exercising. During Exercise: Every 15-20 minutes, drink at least 4-6 ounces of fluid during vigorous exercise.
For less vigorous exercise, decrease the amount slightly.A general rule of thumb is to consume 500ml per hour of vigorous exercise in addition to the two liters per day. In practice, the need varies from person to person and the best thing to do is to measure yourself. This is quite easy to do with a simple test.
One liter of water weighs one kilogram.Drink Up Before, During and After. A good guideline to use when preparing for an outdoor workout, whether it’s walking, running, biking, or tennis, is to drink about two cups of fluid two hours.
Overall it is important for an athlete to begin exercise in a hydrated state, drink enough fluid with sodium during exercise to maintain body weight within about 2%, and rehydrate after exercise using fluid with sodium, in an amount slightly greater than body weight loss. See Table 1 for specific recommendations.To maintain optimal hydration throughout the day, young athletes should drink ½ to 1 ounce of water per pound of body weight.
To maintain peak performance during exercise, minimize water weight loss to no more than 2% of your body weight. This means that a 100-pound athlete should lose no more than 2 pounds during a workout.The American College of Sports Medicine points out that you need to drink water before, during and after exercise to maintain a level of healthy hydration. Aim for 17 to 20 ounces a couple of hours before your workout and then 8 ounces 20 to 30 minutes before you start.About 15.5 cups (3.7 liters) of fluids for men About 11.5 cups (2.7 liters) of fluids a day for women These recommendations cover fluids from water, other beverages and food.
About 20 percent of daily fluid intake usually comes from food and the rest from drinks.The latter is usually only around 4/5 of the total, thus you actually need to drink slightly less water than your total daily needs. Say you need a total of 70 ounces per day, this would mean that you need to drink just 56 oz of water (7 cups), the rest will enter your body through food and metabolic processes.For each pound lost during activity, drink an additional 16 oz. of fluid. For example, if you drank 8 oz. while exercising for 60 minutes and lost one pound, your goal is to drink an additional 16 oz. during your next workout.
So, you would need to drink a total of 24 oz. to ensure proper hydration.To ensure proper pre-exercise hydration, the athlete should consume approximately 500 to 600 mL (17 to 20 fl oz) of water or a sports drink 2 to 3 hours before exercise and 200 to 300 mL (7 to 10 fl oz) of water or a sports drink 10 to 20 minutes before exercise. 6.
Which of the following hydration schedules is recommended by major sports medicine and nutrition organizations: 1. No fluids within 4 hours of exercising. 2.Water intake during workout: The consumption here depends on the duration of the activity. If the exercise or sports event lasts for less than an hour, then there won’t be a chance to ingest too much fluid within the duration of the activity. Here, we can consume 1 small glass (180-200 ml) of plain cold water every 15-20 minutes.
Caffeine is known to be a performance-enhancer when taken before and during exercise. Drinking water instead of a sports drink is often.
List of related literature:
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from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body | |
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from The Doctor Is In: 7 Easy, Positive Steps to Take Right Now to Transform Your Health | |
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from Wong’s Nursing Care of Infants and Children Multimedia Enhanced Version | |
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from Sports Science Handbook: A-H | |
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from Alters and Schiff Essential Concepts for Healthy Living | |
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from Health Promotion Throughout the Life Span E-Book | |
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from Sports & Exercise Massage E-Book: Comprehensive Care in Athletics, Fitness, & Rehabilitation | |
| |
from Textbook of Natural Medicine E-Book | |
| |
from The Essential Guide to Fitness | |
| |
from Nutrition in Lifestyle Medicine |
107 comments
I feel thirsty to drink lots of water, but then I pee so much. For me to go to the bathroom only 5-7 times per day I have to reduce very much my water intake and I dont’t feel nice but at the same time I don’t like to live in the bathroom
Any tips?
I probably drink 5 6 liters a day and 1.5 liters at the gym. I sweat like a pig.
What about sweating? How do you guys reduce sweat without reduced water intake?
I exclusively drink water.
Can NOT stand any form of alcohol or fermented fruits.
I hate coffee and I hate caffeine because of the jitters. I have to take a scoop of kratom to calm the effects of pre-work out supplements. This combo really improves my performance so we’ll I must be careful not to over exercise. The first time I did this mix I hurt myself and needed a week to recover. I usually only need 48 hrs after a 6 day training period.
I really need to slow down my sweating some how. I reduced my salt intake and only use electrolytes powder as needed it seems to help my creatine absorption
The fact is, when I first started doing overtraining with dips and curls, I was getting beat up pretty fast.
Then I started drink 5 litres of water a day…. Holy fuck, my hunger shot up, me recovery shot up, my energy levels went through the fucking roof…. All I wanted to do was dips and curls and now….
I can do 200+ PERFECT dips now, non stop and I can curl 50 kilo for 2-3 strict reps each arm. I have 20 inch BIGASS SCARY CRIMINAL arms and huge pecs, delts and tris…
I am 100kilo with abs, eating 3-4 squares a day, whole foods, some fish and potatoes, loads of rice and, lentils, 4000+kcals.
Water is really what keeps our bodies going perfect and strong.
One thing I hate about drinking more water, is that I wake up needing to piss REAL bad. Like if I have been holding it in all night basically.
Should there be a gap of an hour between eating and water consumption or is it just a myth
Do one on the health effects of naturally and LED lighting!!!!
I do believe a little to much water per day is better for the body than a little to less water…
So cool. I just watched ur dip vid and I asked about water and sweat amounts. After my first heat stroke I cant even go to the store without water. If I go more then an hour I began to get headache and dry mouth.if I go more then half a day I began to slow or shut down. I pea every 2 hours and I can fill 20to 30 oz bottle every time. People tell me it’s to much but it is what my body tells me.
I usually just keep drinking water till my piss is clear/almost clear. And then maintain that
It’s still astonish me just how lots of people have no clue about Custokebon Secrets although many people with it. Thanks to my personal pal who told me about it. I have lost crazy amounts of weight.
Has anyone tried Custokebon Secrets? (do a search on google) We’ve heard numerous awesome things about this popular lose weight secrets.
Perfect timing guys…I drink 2 gallons a day but only when i’m close to my show date (starting at like 3 to 4 weeks out).
many studies didn’t find difference in hydration between water & coffee 😉
damm this explains alot. thank you for this informal video its very useful!
Jeff if you ever think that making scientific backed videos is a waste of time, you’re wrong. Keep destroying bro science.
Instead of drinking more than an hour, Why dont you just drink when YOUR thirsty?
Hey Jeff,
Concerning alcohol and hydration. wouldn’t the suppression of vasopressin lead to a diuretic effect and not a antdiuretic one?
yeah so, I clicked o the video because my doc told me I was drinking too much water and needed to tome it down… and this wast helpful.
Love your vid dude! Especially like how you always show your sources.
What about water manipulation? good, bad..? A lot of BB and UFC/ Boxing athletes use it to drop weight! Personally I tried a 48 hour dry fasting was actually going for a 72 hour but I couldn’t last! First 24 hours actually felt easy and I had good energy but the second day I start feeling a bit jittery!
Wow this was so helpful i was drinking a gallon of water and peeing like 13 a times a day I had to get off the creatine because of it
almost 4 minutes just to say drink water. didn’t even explain the affects of more or less water on muscles and post workout affects
Hi Paul, I have a followup question. I take a Vitamine B supplement and as you probably know the excess Vitamine B turnes your urine fluor green/yelllow. So what would be another great measurement or way to see if you’re hydrated enough? Thanks for the vid, been loving your work lately.
Adam Ruins Everything did a good show on this as well.
You gotta laugh at the people lugging those giant water bottles around all day, thinking they’re being super healthy.
I’m a lifeguard, so when I do a 8/9 hour shift I’ve been having 10 liters plus per day, up to 13/14 if it’s really really hot. (Weight can fluctuate by about 3/4 kg per day though)
thanks for the info jeff! very useful,very clear explanation.✌️
Does adding flavor water drops to water count towards water intake?
I’ve found great handbook on Unflexal Workouts page. Good solutions for everyone I think
Dont you need 3 to 4L of water a day when taking creatine though?
What about tea instead of water black and green tea? I drink water but mostly tea plain no sugar or added honey period just plain green and black…… Just curious
Is there anything as to frequency of drinking? Or timing of your water intake? I personally have to be very conscious of my water or else I will just forget to drink it and opt for the caffeine. So I have a goal to drink about 3/4 of a gallon before I leave work and then sip here and there until bed time so that way I am not going to the bathroom in the middle of the night.
But I did hear from someone that you shouldn’t chug ur water etc..
Content on point brotha! Hitting that million subscribers soon. Facts!
I don’t know why but I find it really annoying when people say they are reading an audiobook. It’s not reading when you’re listening to it! Why do all youtubers do this? You won’t smart smarter when you say you are reading a book on the go in the car while you’re driving or putting make up on. It’s not just criticism to Jeff, it’s a trend that literally every youtuber with an audiable deal does. AGH
Don’t forget about food! Alot of foods, ecspecially meats and veges contain water!
your wrong you need a gallon of water a day no coffeee or beer or sugar drinks substitute ice water only
the body is thermal temperature is key to weight loss caffiene is a diaretic
MILK?? DID YOU SAY MILK???? I AM A VEGAN AND I’M TRIGGERRRRRRED!!!!!!!
Hello Sir past 10 daysonwards going to gym, while doing the excercise weight lifting., etc heavy sweaters dehydrated…..could u pls suggest me how much of lits have to take per day before going to gym later and at food times
I’m always fuckin thirsty man. I ain’t even gotta try to drink 8 glasses. It just happens by 3 PM
Can someone please help. Ive beenifting for 8 months and gotten some gains and now i want to try doinfg a push pull legs split. I have a few questions though. How long can i do this split for cause im tryna go long term but most durations are 12 weeks is that the limit? How do i decide the exercises, sets, and reps? How many days a week do i train? Btw i am training for mass. Thank you
Hey Jeff can you make a video about plateau,how to know and how to prevent it?
I discovered your channel a couple days ago and very big respect for all the work you’re putting in! All your videos are well schematized, mounted and are very agreeable to watch! Love the fact that you use some scientific research doc’s to prove that what you’re telling isn’t some bullshit. One of the best nutritional/bodybuilding/and stuff related channel on youtube!
the quote “if your are an alcoholic who is into fitness”, that make me giggle a little.
Does Custokebon Secrets really help to lost crazy amounts of fat? I’ve learn many good stuff about this popular lose weight diet plan.
It would be a waste for you not to shed fat when other typical people are able to shed pounds quickly by using Custokebon Secrets (just search it on google).
Hey Jeff! Love your videos, as an idea for a new Mythbust monday could you look into the benefits of Spirulina or even as a main source of protein intake?:) Would really appreciate it, let me know!
how to advice people to drink beer or alcohol to lose weight..alcohol is banned
How about a video course on how you video edit. I’d buy that:)
The salt fix by dr james dinicolantonio
And
Salt your way to health by dr david brownstein
Learn how much salt
What sort of salt
Why salt is the most important nutrient that must go hand and hand with water
Salt will alkalise lactic acid
So if you salt load you won’t be as sore or get cramps
I can’t even guess how many times a day I piss. Twice? Four times? 10 times!? Fuck. Weird
Hey jeff..i wish you could
Make a review on this one..does caffein tolerance decrease its effect on the body, or just a mental tolerance
just drink when you’re thirsty, how do you know? you will know.
drinking water as soon as i get up is not satisfying (there is an aftertaste that is unsettling because you just woke up or just after brushing your teeth)
I went on a 4 day drinking bing, I need something extreme. I was thinking about drinking threw my ass.
Wow, how am I just now coming across your channel?
The science and myth busting is awesome and greatly appreciated! Thanks, dude.
Probably should have mentioned increased need for water intake on high protein diets…
Hi Jeff! Can you make video about Trans Fat and do they leave our body through metabolism? Thanks!
Great informative videos. I been binge watching them today haha.
Anyone tried the Custokebon Secrets? I have heard many awesome things about it and my work buddy lost a ton of weight with Custokebon Secrets (just search it on google).
I only urinate like twice a day… I think i need to drink more water.
why you dont need 8 glasses of water a day? Because you can drink your water in cups. You’re welcome now you don’t have to watch the video
Because of my intense job I easily drink 2.5 gallons per day without even trying
The Mayo Clinic says “Drinking caffeine-containing beverages as part of a normal lifestyle doesn’t cause fluid loss in excess of the volume ingested. While caffeinated drinks may have a mild diuretic effect — meaning that they may cause the need to urinate — they don’t appear to increase the risk of dehydration.”
Getting super stoned really makes me appreciate the level of quality of these science explained videos. Everything is on point.
Jeff can u do a myth bust Monday about waking up at night affects muscles ‘ recovery
you really didnt answer why it is important to hydrate and what affects it has to be hydrated and dehydrated post,pre and during workout…..
@Jeff Nippard, can you also make a video on why some people have to eat more often or like in Stephanie’s case, why some can eat a substantial amount of food up to the point where they gain even few pounds in a day (mostly during cheatdays) and still can’t say they feel full:) thanks, u;re awesome, I am watching you and Stephanie from Romania. xoxo, luv ya both
depends on activity really and also food content and some foods contain a lot more water than others….
Why did they video the woman prowling around the house in her underwear?
Ima fan bro,
Peer reviews suggested the following,
Milk is good, cigarettes aren’t bad, and protein is good regardless of source.
I love the current science explained channel and I hope it profits you and you live an abundant life.
I’d like to add, even though it’s individualized like you said; I’ll share some more hydration symptoms that may not register with thirst.
Dry lips and dry skin and a tongue that doesn’t have complete natural color. However, brushing and good hygiene play a factor.
Lastly, science based nutrition with all the peer reviews maybe optimal in there accuracy in studies showed demonstrating the validity with multiple studies.
I have a lot of family that are in penal systems across the U.S. and arguably they have better physiques than people in the free world with access to whatever supplements including roids.
It’s fascinating to me
Anyway
Cheers
Can we have a science with Steven or can Steven offer any insight on metabolic adaptations and time frames…..eg. If you reduced daily kcals by 500 a day how long would the body last before it would adapt and expend less calories in order to cope with the initial drop? Is there any science on this area? Thanks
Def a helpful topic I never thought too much about it but I always just try to hit around a gallon or more because it helps keep me full when I am hungry but I never really considered some days I might be having TOO much when I do this. I’ll be mindful of these tips you gave when I feel like I am forcing some extra water in
Thank you for making this video! So many people need to watch this
I’ll definitely try that caffeine + one glass of water trick for finals this coming week! Thanks for all the tips!!
One thing that will affect how much water you need is diet. If you’re eating carbs, the amount of water required to digest, dilute, and transport can be HUGE! If you eat 100g of pasta, which is about 70 grams of carbs, your body is going to NEED to get, and hold much more than a liter of water just to dilute it in your body and blood… so if you’re a low carb dieter, and you decide to “cheat” and hit a simple dish of pasta, within that day, your weight is going to spike up to five pounds!
This is very helpful! I usually drink 1 gallon during my workouts, and that’s it. Should I be drinking more? Please tell me. Would greatly appreciate it. Thanks so much, and shout-out to you guys!
I’m on medication that prevents me from absorbing sodium so I have learnt to average 2-3L of water a day, since drinking this amount of water I find I am less bloated but that could also be due to the fact I don’t absorb as much sodium from my foods anymore. I do exercise 4-5 days a week of resistance training, I do find since my intake of water has increased, my recovery from workouts are slightly better but that could be a placebo effect, or perhaps my hydration has improved some slight recovery time. Great video as always
I haven’t seen the whole video yet, but I’m expecting “You need water, buy our water”
What are your thoughts on drinking water with Himalayan pink salt and potassium for electrolytes?
Hi Jeff, thank you for all your hard work.
I have one question, will high metabolism make me age faster?
This video could of been better. The thing with water is if you just drink water and don’t pay attention to electrolytes you end up with an electrolyte imbalance.
In the alcohol study he showed he made a ridiculoys conclusion. Yes, you do have to drink more water after drinking alcohol. You also have to replenish your electrolytes. If you don’t replinish, you will get a hangover. If you do, you won’t. A hangover is caused by the sever electrolyte imbalance alcohole causes.
It’s a diuretic so it instructs your kidney to fill up your bladder immmediately. At that point it don’t give a shit about the renin-angiotensin-aldosterone system and could care less about electrolyte balancing. So if you drink and start off with a poor balance of electrolytes than after you drink your balance will be abysmal.
For water it depends on what you do in a day, but it’s typically better to drink a lil more than needed instead of not enough. If you drink a but much, you’ll pee it out.
Same thing fir sodium and potassium. Sodium should be 5 grams minimum but up it if exercising alot.
Potassium should be quite about more because it not only gets used as a cellular pump mechanism, it also gets used to create stomach acid when we eat. I dunno what exact ratio we need, nobody does, but potassium intake should be way higher than sodium intake is what the literature points to.
I drink 3 liters per day in summer sometimes 4 liters without even feeling thirsty and I only piss like 3 times a day max and my piss is clear its not yellow or dark yello ect
gallon a day thats perfect for me, since i live in the world hottest place “kuwait” and workout 6 times a week
I read lots of superb reviews on the internet about how exactly Custokebon Secrets (look on google search engine) can help you lost a lot of weight. Has anybody tried using this popular weight loss secrets?
Good video. I just posted my video on hydration yesterday. Tell me what you think. Let’s follow each other on Hydration journey.
Awesome video! Very informative, but I gotta question… where’s that Leg Day split part 2???
can you do a vid about whether you can build muscle using only bodyweight training
I’ve got a 2.5 ltr bottle. I drink one of these throughout the day. At least that way I can keep track of how much I’ve had that day.
Do anybody know about Custokebon Secrets? Does it work? I hear most people lost their weight with this popular fat burn secrets.
Hey Jeff, can you bust the myth about muscle loss during workout if not supplemented by preworkouts or bcaas?
I drink 1L per 20kg of bodyweight minimum…but my daily average is about 6L…i weight 100kg…
No mention of calcium, magnesium, potassium and MOST importantly sodium..
hydration isnt just about water but a balance between those 4 minerals!
Dam bro science right here
Oh they didnt drink water they must not be hydrated properly.. ok.. so how much salt did they have the night before or in the morning?
Do some dam research
Drink enough water and you’ll just piss out whatever minerals you had left and THEN you’ll be dehydrated.
Bro Science Bogans
Any wonder you look sloppy
Sir,Namaskar
Will there any problem arouse if someone consumes water during exercise session?
With regards
Don’t take bodybuilding advice from short ass guys.Its way different if you’re not a midget
Can we drink water right after the workout if I am in weight loss exercise
Well if I could find a link for science with Steve’s channel.
I drnk lot of water per day. Anything side effects. What i do iam totelly confuced
when i used to work hard out doors in summer i would just sweat all day and drink water constantly(2 gallons in 8 hours approx)…when i would run out of water i had to stop and get more or i would feel like i was going to die…
So in conclusion, Colin should drink more water. Regarding caffeine, isn’t it only a diuretic in a certain (higher) amounts?
How effective is Custokebon Secrets? I’ve noticed many amazing things about this popular weight loss methods.
It is also important not to drink straightaway after food. I wreck my digestion because of this. You essentially dilute all the stomach acid needed to break down the food you ate. Wait 30 minutes AT LEAST
Very ture
Sometimes you feel your still hungry after a big meal, however your just dehydrated
Then your full
From experience XD
Is calli tea suit for exercise support? I always drink it daily.
I hope they don’t have a BODYBUILDING.COM water or something..!
Being hydrated is very important to grow and sustain muscle. However people often over-hydrate. The carrying of a gallon of water around with you is absurd. Our bodies need to be hydrated, not drenched. Check out my fitness podcast The Urius Tosh Show!
New to the channel and I have been watching your science explained videos and have noticed you use a lot of scientific journals in your videos. I was wondering where you get all these articles and journals from? Do you do a google search? Are their certain journals you like the best? Just curious where you get these articles/journals and how you pick which articles are good or not.
Those 10 rules are amazing! I started following each one of them for the past days and every workout feels better, my goals are no longer impossible when it comes to lifting and so on.
Keep it up!