Hydration and Electrolytes

drtbear1967

drtbear1967

Musclechemistry Board Certified Member
The main purpose of recovery is to replace what was lost during training. The main things “lost” during training are water and electrolytes due to sweat. The main electrolyte lost in sweat is sodium, and focusing on replacing sodium after training is extra important as the other electrolytes are not lost nearly to the same degree. If you’re training hard, make sure you’re taking in plenty of water and don’t be afraid to consume more salt than the DRI. Proper hydration is necessary for cellular function and recovery, and both water and salt play a major role!
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▪️ Based on: Kenney, W. L. (2004). Dietary water and sodium requirements for active adults. Sports Science Exchange, 17, 92.
 
Since a few months, I always add 2 teaspoons of salt to my training water. Sometimes I also add a pinch of magnesium.
 
Beti ona said:
Since a few months, I always add 2 teaspoons of salt to my training water. Sometimes I also add a pinch of magnesium.
Click to expand...
Same here. I catch myself taking maybe 1/4 tsp before hitting arms. For some reason I get some good pumps. I'm not too sure why, but it works.
 
Just another reason why it worked when guys used to take baking soda before a work out....................this is true "old School", but it works via a few different mechanisms.
 
drtbear1967 said:
What type of salt do you use?
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Organic coarse sea salt.

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chihuahua said:
Same here. I catch myself taking maybe 1/4 tsp before hitting arms. For some reason I get some good pumps. I'm not too sure why, but it works.
Click to expand...

Oh yes, I saw that advice posted on the PM forum, so I decided to test it, and it works, even without sugar or amino acids, only water with sodium.


Now, I am in a power program and then there are no bombs, but I like the taste of salt water, lol.
 
drtbear1967 said:
The main purpose of recovery is to replace what was lost during training. The main things “lost” during training are water and electrolytes due to sweat. The main electrolyte lost in sweat is sodium, and focusing on replacing sodium after training is extra important as the other electrolytes are not lost nearly to the same degree. If you’re training hard, make sure you’re taking in plenty of water and don’t be afraid to consume more salt than the DRI. Proper hydration is necessary for cellular function and recovery, and both water and salt play a major role!
-
▪️ Based on: Kenney, W. L. (2004). Dietary water and sodium requirements for active adults. Sports Science Exchange, 17, 92.
Click to expand...

My #1 sign besides quicker muscle fatigue is my hands start to peel..molt? LoL. Orals make this worse. Injects are as bad (for me, everyone is different). Anything that dries you out, drink more OR use hydration tabs. Contest prep? Watch those tabs, sodium and swelling. There is a science to this thing we call pumping iron!
 
Beti ona said:
This had never happened to me, but in recent weeks I see that my hands are peeling. Then I have to drink more water!!
Click to expand...
His hands peeling it's the oddest things. I make him use a pumice stone and force lotion on his hands. I don't like holding sandpaper hands [emoji23]
 
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