Barbell Shrugged - Hydration 101: Water, Salt, Electrolytes and the Physiology of Hydration w/ Anders Varner, Doug Larson, and Travis Mash- Barbell Shrugged #529

Episode Date: December 9, 2020

Dr. Andy Galpin has been an Assistant Professor at California State University, Fullerton, since 2011, but spent the first 18 years of his life in rural southwest (Rochester) Washington. He won a DIII National Championship in Football while earning his undergraduate degree in Exercise Science at Linfield College (2005). He received his Master’s degree in Human Movement Sciences from The University of Memphis (2008) and his Ph.D. in Human Bioenergetics from Ball State University (2011). Andy is an active member of the National Strength and Conditioning Association & American College of Sports Medicine and serves on the advisory board of many private and non-profit companies in the area of human performance. He is the author of the best-selling book   Unplugged (Victory Belt, 2017)   and routinely speaks at conferences, clinics, and podcasts around the globe. Andy also works as a high performance coach and consultant to numerous professional athletes (MMA, Boxing, Wrestling, BJJ, MLB, NFL, etc.).   In this Episode of Barbell Shrugged: Common misconceptions on hydration What UFC fighter do preparing for fights The role of salt and electrolytes How to rehydrate after losing a lot of water Time release hydration strategies Dr. Andy Galpin on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram ———————————————— Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa ———————————————— Please Support Our Sponsors   PowerDot - Save 20% using code BBS at http://PowerDot.com/BBS    InsideTracker: insidetracker.com use code “shrugged25” to save 25%   Fittogether - Fitness ONLY Social Media App   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged www.masszymes.com/shruggedfree  - for FREE bottle of BiOptimizers Masszymes

Shrugged Family, this week on Barbell Shrugged, we're talking about hydration with the dude, the man, Dr. Andy Galpin, the guy that made being a scientist so freaking radical. He's hanging out with all the UFC guys, he's got to get them all to make weight, leads them on the deep dive into hydration, and then he sends me the text, yo bro, can I come on Shrugged, Talk about hydration. Of course, Dr. Andy Galpin, why don't you come on? Our daughters have the same birthday. We are the future creators of Women in Strength and Conditioning Day. Of course you can come on, Barbell Shrugged. Hang out with the bros. Have a little fun. Super good life. Super good life. You're going to really enjoy the show. He basically walks us through kind of what a lecture would be if we were all exercise phys students at his school and breaks it down super simple on what you need to understand hydration, how to get hydrated, time release, rehydration, which is a super cool concept that I had never really thought about

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the blood draw a week after that we're going to hop on the show when i get the results back and they're going to break through and walk through every single step of our um of our blood work which is super radical um inside tracker.com use the code shrugged25 to save 25% talking hydration let's get after it welcome to barbell shrugged i'm andrews warner doug larson coach travis mass dr andy galpin i think he has pants on today maybe it's not in school let's see call the teaser 13 log on to my fansonly.com. Today we're going to be talking about dehydration, which is super. I imagine you got into this because you have a lot of fighters that you need to have making weight.

Travis Mash, you got a lot of weightlifters that need to make weight. And me, I'm just out here in North Carolina sweating my ass off. And as soon as I start sweating my ass off a lot while I'm training, I like to load the sauna up to 150 degrees and see how quickly I can cook myself on the inside. 150? That's soft. That's low, man.

Seriously. Well, hold on, sunlight saunas. It's like all the more the infrared saunas get up to. Yeah, get mine past 154. Laird's at 220. I was having like the man battle, like me't – Laird's at 220. I was having like the man battle, like me talking to Laird Hamilton, acting like I was cool in the 220.

I was like, I'm never doing this again. This is ridiculous cooking in here. And then he puts like an air bike in there and gets after it. And we call that Desert Storm. Yeah. Man, tell me, when did you start to go down the rabbit hole of hydration, dehydration? Well, of course, it's always a part of human performance, right? So there's always an aspect of it for a long time.

But, you know, we've been doing this weight cut thing with the folks for a long time. You know, Trav, we've worked together on a number of a bunch you know folks doing this stuff but honestly I think like early this summer it was so gnarly hot here and I just got like you look around everyone's like okay how much water I drink and people always talk about hydration right and they're like okay you gotta get you know you gotta train you gotta eat you gotta sleep and you gotta hydrate like great and I just felt like no one ever hit the button on like, let's dive hard into what that hydration thing means. And if you look around, people are just like, oh, yeah, drink half your body weight in ounces per day. That's like the standard, right?

And I was like, man, is that really actually that good advice? Because I know that, and pretty much I feel like if I quizzed you guys on that, you would have told me that answer. But I don't think anyone knows what that actually means. And is that important? And like, what else is there to the story here if you really want to maximize performance? So that's kind of what started it all.

So then I spent like a month just flooding myself with it and putting together some things. So flooding, nevermind. Water jokes. Yeah, I feel like the half your body weight in ounces thing it's like that's as simple as saying like make sure you eat three meals a day right it's like well it's not like bad advice but it's not it's not really optimum for someone and you know that's like a professional ufc fighter who's cutting weight for a title fight or yeah it's not even yeah like just

training in your own gym yes i i've just always assumed i needed a gallon of water a day whether i was training or not but i kind of just made that number up because it's four nalgene bottles and that made sense to me honestly i've never dived into it either like yeah so what how do we how does how does somebody find out what they the optimal amount of water they need in their system is so this is actually pretty funny because the three of you all live in an incredibly hot and humid especially human place and and trab you got no excuse man you've been there for 50 years so like how have you never spent time figuring out how hydrated you need to be all right i know there's a little bit there's a there's about an ounce of water and a 20 ounce rock star so how many of those does he need to drink a day

powder in his mouth yeah but i chase water now all right so healthy pulled up the c4 i just i just hit a scoop too right before this. So I'm ready. Of course you did. Okay, so really I think the easiest way to think about optimizing and the other portion of optimizing is individualizing. So not only just being able to tell all of your clients that are 50 years old or 13 to be like, okay, drink half your body weight in ounces. Well, that's fine, but that doesn't determine. If you're in California or North Carolina or if you're 13 and be like, okay, drink half your body weight ounces. Well, that's fine, but that doesn't determine, that's, you know,

if you're in California or North Carolina, or if you're a weightlifter, or if you're a boxer, if you're doing CrossFit, I mean, just compare those two. So imagine how much someone is sweating during a two hour lift near Jim Travis compared to a two hour lift in CrossFit Memphis. Like the people in CrossFit Memphis are going to sweat twice as much, probably more, right? Not even close. So you're going to tell these people drink the same amount of water. That's a great point.

Doesn't make any sense, right? And what we know is thirst during exercise. So in other words, drinking the amount of water that you feel just based on your thirst is a really shitty indicator of how much water you should drink during exercise. Of course. So enter our problem, right? We have terrible, Doug,oug as you mentioned non-specific recommendations not wrong but they're not helpful really and then we have no individualization

behind it so hydration i think should be thought of in three phases kind of phase one is starting your exercise or your performance what we call call you hydrated, right? So hypo hydrated would be under hydrated, hyper would be over hydrated. And I guess maybe to tip in on that, Anders, some folks say, well, like, I know it's important. So I'm just going to drink gallons of water a day. And what we know pretty clearly is that's actually also detrimental to performance. So it's not good to be under hydrated, it's not good to be over hydrated, health as well as performance. And I will draw an analogy to the to your low back on this one. So we all know that, you know, when you're deadlifting, that you need to keep your

back neutral. And we would all recognize that if you flex or round your back, that's very, very bad, generally low back, right. and we also now in the last handful of years have realized okay hyper extending and going the other way is also not great we want to be neutral but clearly if you had to pick one you'd probably pick being a little bit overarched right over rounded right so the same would be true for hydration you'd if you're just going to have to pick one you're better off being a little bit more hydrated than hypo hydrated. But the goal should be to figure out optimal, right? Like the goal should be find neutral spine.

Let's find how much water you need so you're not just wasting, you know, drinking stuff down. So starting hydrated is where we want to get to, and we can talk about that. Then understanding how much to drink during your workouts. And then step three would be how much to drink during your workouts and then step three would be how much to drink after your workout if you knock that out and then of course how much to drink and what to drink then you're going to be a really good spot and you're very likely and then we can go over actually specific tools if you want to start measuring things on yourself and actually get some individual numbers we can do that as well so that's the general idea of what

we get into today i've heard people say i've heard people say like come to your point from a second ago like thirst is a lagging indicator yeah where by the time you're thirsty you're already dehydrated at some level you've already kind of crossed the threshold do you fall in line with that um yes and no i think a better way to think about it is that because of what you typically people drink, right, water, what we typically see happen is if you consume something that is the wrong, what's called osmolality, so what that means really is the concentration of what's in your blood versus what you're drinking. And we'll go back to that. It doesn't really matter for now. If that differs such that what you're drinking. Okay. And we'll go back to that. It doesn't really matter for now. If that differs such that what you're drinking is really dilute. In other words, water is a hundred

percent dilute, right? There's no salt, there's no sugar, there's nothing in it, right? So it's really dilute compared to your blood, which is more concentrated. What happens is you get really, really dilute blood by drinking dilute water. And so your body senses that you're actually overhydrated. And so then you excrete out a whole bunch of the water unnecessarily. And so the thirst thing, really, you stop the sensation that you stop sending the signal to your brain that you're hydrated because you have all this water, but then you turn around and pee it back out. In fact, you pee excess out. So using the thirst as an indicator, the lag comes in the fact that you get the signals to tell yourself to stop being hydrated because you've got enough, but then you pee it out and all of a sudden you're back down to negative. So that becomes really problematic.

Well, now that you've said that, if we're looking at like visual indicators, like a lot of people also say like if you have clear urine, then you're hydrated. But what you just said kind of counteracts or goes against that. Yeah, no, it's bad. Yeah, you have to be very, very careful. So that using actual color of your urine is one indicator, and it's an okay indicator. But it's not the only thing you should use for that exact solution. And the number we typically say is like 125 to 150 in terms of percent. So you need to drink fluids that are about 125 to 150% of what you lost. So if you lost a liter of sweat in a workout, you need to drink something between like 1.25 and 1.5 liters for this exact problem. If you drink 0.75 and you say you just chugged it really fast, you would pee really clear water minutes later. And in fact, you've never even reached fully recovering rehydration. So yeah, you have to be really careful of it.

Oh, wow. So you got to drink it steadily? For sure. All right. So you don't, this is one of your solutions is to drink it slower and incrementally rather than chugging a whole bunch of water. For this Doug's exact point, you're going to pee a lot of it out and you'll think you're hydrated when you're not. And you kill the thirst sensation.

So you stop drinking more. I have a big question. So like if your blood is like not very diluted, as you said, but the water is like all water, wouldn't by osmosis, wouldn't that water be pulled into, you know, the blood? Because it goes from a place of high to low concentration so here's the key that we're really after is both plasma or blood and muscle right and so the concentration between your muscle and your blood is what factors into all this okay so you're trying to get water into the tissue, into the muscle. Right, right.

So if you can imagine your blood. Yeah, exactly. So if your blood is really, really, really dilute and your muscle is really concentrated, the water should go from the blood into the muscle, right? Right. Just exactly like you're saying, to balance out the concentration. And that is exactly how hydration works. However, if you drink that water too quickly,

it goes from your gut to your blood. You get this rapid expansion in the blood and you actually don't have enough time to get muscle by the time it gets being filtered. And then you peed out and you get all these signals that says our blood is way too dilute, get rid of it quickly. And it's much quicker to pee it out than it is to put into muscles so you're that's exactly what you're trying to do but if you drink too much too fast that's

probably right into so we have to trick the system a little bit one trick is to slow down the consumption the other trick is to put things in your water that make the concentration equivalent so there's no real need to get rid of it so it it has time to move into the. Oh, what would you put in it? Oh, I think we should save that for a little bit later. Okay. One thing that comes up every single time somebody talks about hydration is electrolytes. Is that what, what does that even mean? Because I feel like that word just gets thrown out there.

Like, make sure you take your electrolytes and everyone nods their head and then they drink a gatorade and they think they did it and i'm a hundred percent sure we're not okay so anyone know why i'm sure doug knows uh so i should say oh he just called you the smartest that's messed up yeah what the hell that was a roundabout slap on the face to anderson travis turns out there's this little thing that Doug has called education in the field. And I'm in it right now. He did that years ago. Where you at, Anders? Take your MBA and shove it.

Sitting in this squat rack. Yeah. Oh, that's his school. Sitting in your mansion. School of iron. That you built from running your companies. Yeah, so I guess we'll start off just what does uh not necessarily like the definition but um what are electrolytes here's another way to think

about it so what are they inorganic compounds in the body sure but uh you want to give me some examples right anything can be salt so in chemistry you have acid you have base and you have basically salt right so functionally what that means is we're talking sodium chloride potassium magnesium for the most part right those are big four electrolytes so when you think of table salt that is one part sodium one part chloride not by weight but by by molecule, right? So just by simply putting salt in your water, just normal table salt, you've already gotten half of your electrolytes in there. Now you've got to find a way to get potassium and some magnesium in there, right, to add to the equation.

And then we go back to your question, Anders. Gatorade. Right. We would all recognize that it's not a perfect hydration solution. And it has electrolytes in it. But do any of you know, and this is what I was really going to ask Doug, why we typically say, okay, like theoretically Gatorade is good for hydration. But why is it suboptimal? Why would I never have a fight or drink of Gatorade post weigh in getting on a

scale or what's the knock? It's too concentrated. It's too much sugar. Number one. And then, and then there's too much, probably sodium. It's actually the opposite. It's it doesn't have nearly enough sodium. Oh, really?

I thought it was low on potassium and high on sodium. So you don't necessarily need a ton of – So it's really just purely sugar water. Yeah, but this is not necessarily a bad thing for hydration. So here's what happens. Going to Travis's earlier question. It's like you need sugar and sodium together very specifically because you have your glucose-sodium pumps for rehydration.

But I thought the sugar was too high where you wanted to actually water it down a little bit oh no for a gatorade no no not at all um the problem with gatorade specifically is it's the wrong type of sugar there's one so high fructose corn syrup rather than glucose it's a combination of both yeah yeah that's what we're looking for right we want a little bit again we're talking for optimal hydration right so you want mostly glucose is what's going to drive that and that's because of this so if you go back to the concentration issue we know that there's some what's called okay i guess we'll call it glucose in the blood right blood sugar and in your muscle there's also some glucose when it's in your muscle it's called glycogen

same difference right so if we know that there's some parts and there's also some glucose. When it's in your muscle, it's called glycogen. Same difference, right? So if we know that there's some parts and there's a whole lot more in muscle than there is in blood, okay? Well, if you drink back only water, you're now not matching the concentration because even if you add salt to it, you're not adding the glucose. Well, glucose, in fact, you all know this. If you have a bunch of sugar, what's your body do with that sugar? If you just took in like 25 snickers bars right now what would happen to your blood sugar would shoot right up right right and then what would happen to all that sugar i'd be stored or pissed out stored in your muscles your liver and then convert to body fat yeah pretty much exclusively going to be stored in the muscle and liver right so gluconeogenesis from sugar, so turning sugar

into fat is like a three to four percent conversion rate. It's super low. It's really, really hard to do. But for most of it, it's going to get shoved into muscle, right? So, if we know that, this is actually a trick then. If we bring in sugar, we know that it's going to be selectively smashed into muscle, especially when it's excess. When we know when that happens, it takes water with it. So if you bring it in, we know it will pull water into your muscle tissue. And that helps us move it from the plasma into the muscle. If it's a proper monosaccharide, so this really simple form of sugar that glucose is, right,

the most simple monosaccharide. Now, when you do that the other the problem is like i said with the gatorade is they don't have nearly enough sodium in them to be able to pull that stuff in so it's not concentrated enough with that part of your electrolyte so if you look at like sweat rates for example most people will sweat something like one pound to five pounds per hour. If they're like training hard, right. Which is a big ass range. So if you guys did a workout right now in your garage and you worked out for

an hour, it wouldn't be that crazy to lose five pounds. I've been measuring pretty consistently, especially since we talked that we were going to do this show. And I lose about in between five and six pounds. If I train for pretty hard for about in between five and six pounds if I train for pretty hard for about half an hour and then hop in the sauna for 20 minutes. That's, that's, that pushes about six pounds of just water out of my body on a very consistent basis. Yeah. Okay. So then if you want to look at, um, what's actually in your sweat, I guess

here's what we'll kind of bring it back to. So when you're sweating, what's actually in it? Well, it's like 99% water, and then it's 1% electrolyte. So if you're sweating out 1% electrolyte, but a bulk of what you sweat out is water, if you bring only water back in, we have this dilution problem again, right? So you've got to bring back in, basically think of it this way. You sweat out sweat, which is water plus electrolytes. So you have to drink back sweat. That's exactly what you're looking for, right? So you want to bring in this, you want to drink the exact same concentration of what's in your plasma. And the concentration is determined by glucose, sodium, chloride, potassium, and whatever, sodium, chloride, potassium, and a tiny bit of magnesium and a super tiny amount of calcium.

Okay, so if you look at like a Gatorade per liter, I think there's something like usually 400 milligrams of salt of sodium if you compare that to like a pedialyte a pedialyte is like usually a thousand milligrams a thousand milligrams so this is one of the reasons why people like pedialyte so much better for quote-unquote rehydration is because it has double uh the thing and it has as you mentioned all earlier doug it has like usually like seven times the amount of potassium so gatorades are very very very low in those areas powerade is almost identical to gatorade um so they don't have any magnesium as well which you don't sweat out a ton of magnesium but once you start talking six pounds you know and if you're an athlete you do that twice a day yeah that small amount

of magnesium you're sweating out starts to build up and we already know like 80 of athletes are deficient in magnesium as it is so so why not make sure you get this back into them yeah um a little pause here i promise i'll lose track but any of you have any idea what uh like what sources of fluids are the best ones for magnesium i'm gonna guess pickle juice uh not not my first choice for magnesium well i've always said that that was gonna be my next like uh myth that i threw threw at you about hydration and cramping yeah well we can go into cramping later but yeah cramping is not a water thing it's a nerve system thing but well that was like the original gatorade that's why that's why i threw it out there like probably milk like probably best way oh sorry yeah i was i was gonna go guess orange juice but

okay yeah yeah uh but you're not gonna get anything from like pd light gatorade those things typically have no magnesium um and then so you've had fact that you've seen like a noon packs, the N U U N drip drop Rob's new thing element. All those now are starting to come out with magnesium and cause they see that as like a hole in the rest of them. It sounds like it is. You just second ago, you mentioned calcium. And when you mentioned the big four before that, you, you didn't mention calcium in that, in that group.

But I wouldn't, I really figured, especially as being like the muscle physiologist guy and calcium being so important for muscular contractions, you would have thrown that one in there. Is that not as important as the other ones or is it – or how important is it? I don't think it really is because you sweat out such a tiny amount. In fact, if you look across most of the stuff, it's going to show a lot of the times you get zero numbers. Like you're just not seeing any calcium. You don't lose any calcium when you sweat? Sometimes. You're going to like, depending on where you look, it's going to be anywhere between zero, like 10 milligrams, you know, per liter. So, you know, two and a half pounds to 2.2 pounds, more specifically, you lose 10 milligrams of calcium of calcium calcium is not something you have a difficult time getting in your diet usually

relative to magnesium and relative to say salt you also need vitamin d as well right to make sure that your body can then take the calcium make it turn into calcitrol or yeah for sure yeah i guess so you're in sunny california so it's not a big deal but if you're somewhere you know if you're somewhere else that would be important yeah yeah for sure yeah um so those are all the things you kind of pay attention to you are right right though doug earlier when you said that one of the other major downsides with powerade gatorade and stuff is they're super low in potassium right like really

low like 100 milligrams per liter which if you compare that to like pedialyte which is you know seven times that um coconut water is like four grams so like 4000x oh wow you know like it's way way way high so this is one of the reasons why people love coconut water as a hydration thing is because it does have some sodium in it, but it has just ridiculous amounts of potassium in it. So milk also crushes potassium. So that's another fantastic one. Back when I used to do big weight cuts for MMA, I was rehydrated using electrolyte pills that had a spread of all the electrolytes.

And so I was drinking water, some Gatorade type thing. And then I was also adding in some extra pills to try to make sure I had that whole spread. Do you guys do anything like that? Do you have any recommendations of ways to get the whole spread of electrolytes? Yeah. How to mix those solutions? Yeah. Yeah.

Let me finish. You can tell that later, Doug. Let. Yeah. How to mix those solutions. Yeah. Yeah. Let, let, let me, um, let me finish. Tell that later, Doug. Let me finish.

It's like freeing breadcrumbs. I feel like a duck right now. We're building storyline. I want to, I want to get to at the end to how to measure this stuff on yourself so you can give people like a, you know, some of that stuff.

So let's not forget that. Yeah. So if we go back to what's in sweat, so imagine again, a liter of sweat, which is 2.2 pounds. So we already talked about handers. It's not that crazy. Actually. You may think that's a lot, but most people are probably losing easily a liter in, in any normal workout. Yeah. It's not that crazy to scale kind of up and down in that leader.

You probably are going to lose something like 500 milligrams to two grams, you know, two grams is 2000 milligrams. So maybe I'll keep the units the same 500 milligrams to 2000 milligrams of sodium. And you lose your salt is like a four to one sodium to potassium ratio typically so if you lose a hundred a thousand milligrams of salt of sodium you probably lose 250 milligrams of potassium so four to one ratio right and then but if you look at chloride you typically lose about a one

to one ratio of sodium to chloride which is dope because salt comes at a one-to-one ratio of sodium to chloride, which is dope because salt comes in a one-to-one ratio. So you're fine there, right? Okay, so now if we know that all you have to do then is calculate how much sweat you've lost. Go back and use the numbers based on, and this is what I did off one liter. And then you can calculate exactly how much salt you have to bring back in, which is pretty easy, right?

So if you weigh yourself, you do your workout. Sorry, I don't know if you can hear my kid screaming in the background. It doesn't matter. Nobody's going to care. This is so awesome. You weigh yourself, right? And you do your workout, and then you take all your clothes back off, dry off, and weigh yourself again.

And let's say you lost 2.2 pounds, exactly, one liter, just to keep math super simple. Now, if you have the ability, there are a bunch of places you can go and buy sweat testing kits. And so it will tell you the specific content of your sweat. And this is really important because some people will, in that 2.2 liters, you might sweat out 500 milligrams of sodium. Some people might sweat out 4,000 milligrams, right? If you're really salty sweater or non-salty sweater, this really determines how much salt you need to put back in in order to optimize. I thought you said it was between 502 grams. You didn't even give the 4,000 milligrams option here. I gave that as a high number as someone who may be like crazy

excessive salt. Right. Okay. Right. What determines whether you're a salty sweater in part, how much salt you eat in your diet. Okay. It's going to determine as well as genetic. It's mostly genetic though. If you want a quick test, like look at your stuff.

The baseball hat is a great example. If you look at your hat a couple hours and it's all white, if you're one of those people, like all your training gear gets super white, you're probably really, yeah, you're a salty sweater then nice we'll even wait 37 years to figure that out you may hedge a little bit higher on the salt intake coming back into it right and then you can do kind of a quick calculation you can measure again the magnesium and the calcium but i think you should just add some magnesium back anyways.

Why the hell not, right? So, again, to recap, sodium and chloride are like a one-to-one ratio, and those are usually about four times the amount of the potassium. Okay. Now, again, you could buy any number of different sweat test things, and you basically put a little strip on your arm, and then it comes back and says there's this much amount of and always being per liter um and there's a company i think that's called precision or something like that where you could do that and then they will

send you they have different um electrolyte packets as you're talking about doug with different concentrations of sodium in them and so you can be like oh you're a medium sweater this packet has a thousand milligrams of salt in it or you're a heavy sweater. This packet has 1,000 milligrams of salt in it. Or you're a heavy one. This one is a 1,500 milligram one. Or you're a light one, which would be 500 milligrams of salt. And these would be to be mixed in one liter of water. Shrugged family, this week, Barbell Shredded, our best-selling fat loss program, is on sale right now.

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optimizers.com forward slash shrugged friends let's get back to talking about water how much magnesium did you say uh whatever you can get in there i mean i think if you can get you know like 100 milligrams that's pretty awesome but it just depends kind of because the thing you have to figure out is when you buy like pre-made drinks you can't change the concentration of them but if you buy the packets like serralite or noon or element or any of these folks you can put them in as much or as little water as you want so you can make them super concentrated right as well but if you look like like i think um like a noon pack is like, it's a two to one. Um, so I think one noon pack is usually like 300 milligrams of salt and like 150 milligrams of potassium and like 25 milligrams of magnesium and that'd be fine. Right. So now

that wouldn't give you 2.2 liters. You'd have to use probably a couple of packs of that to make a couple of liters, but you get the idea. So it's like a two to one ratio if you't give you 2.2 liters. You'd have to use probably a couple packs of that to make a couple liters, but you get the idea. So it's like a two-to-one ratio, if you will. Andy, I'm friends with people who own a magnesium. It's like MG1. Anyway, so they told me that magnesium is like it's hard to digest. If you take it orally, it's very hard to get it to be you know taken into the bloodstream like it's mainly just pooped out or whatever but is that true yeah well

i mean i think the the magnesium research is really fairly clear in terms of you really want to make sure you're taking the appropriate type of magnesium right all right so and you guys can google around to that but it's not rocket science but by glycinate and things like that are absorbed far better like way better than the other folks than the other types of them so um by glycinate it's a fantastic one magnesium uh thorn makes my favorite one so thorn magnesium by glycinate is very easily digested i don't particularly like the monk fruit taste but um that that's an easy way so yeah you got to pay attention to the method of your getting your

magnesium okay yo we've been talking about like how to get the exact specifics into a drink but for for someone who's not like weighing in and they have a set amount of hours to like hit this optimally rehydrated state so they can perform at their best for like this big event if you're just like more of a regular person you go to your workout and you sweat i mean all right how how um i don't know about optimal but how beneficial or whatever is just simply finishing your workout drinking your workout shake whatever it is drinking some water and then then just having you know two or three meals before you go to bed you know because there's it's not just liquid that's going to be doing it. You're going to eat bananas and nuts and seeds and steak and whatever else, and there's a variety of those components in all

those different foods. For a normal person, do you really need to worry about doing optimum rehydration strategies with electrolyte pills and Gatorades and salts and whatever else, or you just salt your food and eat a good, you know, healthy diet and you're for the most part fine. Okay, great. So let's go back to the beginning. Let's talk about the three-part hydration. Yeah. So starting you hydrated, making sure you drink enough during your workouts and then your post-workout drink. Okay. Well, starting you hydrated is a function of almost exactly what you mentioned, right? It's okay. Half of my body weight in ounces per day, just a general sipping water. Let's start there. It's not a bad recommendation. Okay. But the rest of it is determined in part by your diet. So if you take a look at some folks,

in general, about 50% of the water that you ingest in the day should be coming from your food. About 30% or sorry, 50% should be coming from water. About 30% comes from other fluid drinks, coffee and tea and stuff like that. And then about 20 or so percent coming from food. And if you look at most foods, especially the ones that are plants, they're usually like 90 plus percent water. So a banana is a little bit lower, of course, but berries and oranges and apples and things like that. These are 95 plus percent usually of water content. Even something like steak, red meat, by the time you cook it and stuff,

it's usually like 65% water, ballpark, right? Bread is still like, you know, 50, 60, 70%, kind of depending on the kind of bread did you say steak is like 60 water yeah sometimes higher wow yeah eggs are fantastic because they're like 75 water i can see that and the and the oranges it makes sense but with the steak it's yeah even like celery and vegetables like like greens are still almost entirely water kale like 90 plus it tastes like water. Kale, like 90 plus percent water. It tastes like water, but steak is so thick.

Think about it. Your muscle right now is 75% water. By the time I take your muscle out of your leg and cook it a little bit and dehydrate it, it ends up being about 65% water still. All right. His is more dense. Yeah.

You guys want to know my favorite one of all this stuff? Even bread, like I said, is super hydrated usually. But a biscuit, like a southern biscuit down there, you just take that, put some gravy on it with some sausage in there. Dude, sounds great. You want to guess what percent of water those things are? I'll give you a hint. It's not as high.

It's not very high. Well, the raw dough that you get is like dirt yeah it doesn't look like there's anything except goo in it i mean i remember watching the biscuit method from alton brown right right yeah they're usually like three percent water oh literally it's clogged in your heart on the way down. Bricks. A scone would be similar, right? They're super dense, really, really dense things.

Okay. So where am I going with all this? Yes. Depending on your diet, the amount of salt you need to eat and the amount of water you need to drink is determined by your diet. If you're eating a diet that we would all generally recommend, right? And I don't need to recap what that would be. Then that half of your body weight in ounces per day is probably fine for like water drinking, right? So you're like, okay, that's your half a gallon a day of just

water or whatever. However, if you're eating, yeah, because remember those foods don't have salt in them naturally, right? If you're then contrasting that to somebody who's eating, you know, a McDonald's diet, they are eating incredibly water-sparse foods. So the foods themselves don't have a lot of water content in them. Yeah, plastic. And they're incredibly highly and over-salted. If you're eating lower quality foods with lower

water content and higher salt contents, you need to drink way more exogenous water. If you're eating high quality, fresh, whole foods, then you don't need to go out of your way to drink as much water because you're getting much more of it in your food. So to Doug's point, if you're in one of those crappy diets, you need to get maybe 60% of your water from just drinking water like this rather than 50 or higher because of your diet. But if you go the other direction and you're eating this high-quality food and you're just adding salt to a lot of your food, that's going to put most people in a pretty good spot

to being starting off your workouts and your day dehydrated. And know that this is also critically important non for the for the non athletes because of how relevant this is to things like sleep concentration wakefulness grogginess all that stuff is related to hydration status so yeah i know you're not trying to like win a world record in your your workout your, but if you want to feel terrible all day, getting a little bit better on the hydration scale is probably a good way to start. When you go into your workouts then, the general number that we say would be to drink two milliliters per kilogram of body weight per 15 minutes. Now, I'll give you a cheat for that. Just take your body weight in pounds and divide it by 30. So if you weigh 200 pounds, divide that by 30. Six point whatever, yeah.

Six point whatever, right? That means you need to drink about six or so ounces every 15 minutes of your workout. If you take a general Aquafina bottle, and those are like 16 to 20 ounces, that means drink like a third or so of that water bottle every 15 minutes of your work. It's kind of a lot. That's way more than I would expect.

I mean, it's only, or maybe it just me in practice. 24 ounces an hour. It doesn't seem like that much like an algae. Well, no, I guess I'm thinking about optimizing that.

You kind of like be on it. It every 15 minutes is if honestly, every 10 minutes you go take a couple of sips. You're good. You're going to nail it, right? Yeah. You're going to be right there.

So six ounces every 15 minutes. Yeah. For depending on your size, it ends up most people in land in like four to six ounce range. Yeah. For 15 minutes. Now that does the, depending on your size it ends up most people and land in like four to six ounce range yeah for 15 minutes now that does the also the double effect of slowing your ingestion rate down so you don't end up with just like finishing the workout going over and chugging half your nalgene bottle at once right so you want to get there and then the concentration should be somewhat equal to

the concentration of your blood but if you want to make that really easy, again, if you want, just put a pinch or so of salt in your water bottle. If you do that, you're probably just fine, right? You really don't have to go much crazier than that if you want. Now, the last piece I'll add to this,

if your workouts are not incredibly long, then you don't really have to worry about being hydrated that much during the workout. Just make sure you get really hydrated after the workout. Um, and before the next one. So if you're doing like a, say you're going to do a cross workout and entire workout is 20 minutes, it doesn't matter. You hydrate unless it's like a, just a burner of a workout. It's not going to really be that big of a deal. If you don't lose more than 2% of your body weight in water, we don't see a huge effect of dehydration.

So if you're 200 pounds and you lose less than four pounds in a workout, it's not critical to maintain optimal hydration in the workout. Just make sure that you fill in at the backend. So how much at the back end, when you're done again, just weigh yourself, however much you lost. If you lost four pounds, drink back about 150% of that. So drink six pounds of water back. You do that for most people. That would be the recap of eating mostly whole real foods, adding a plenty of salts to your foods, and then hitting those general hydration

numbers hitting that post-exercise hydration one that's going to put most people in a pretty good spot so i'm sorry go ahead have you tested any of the performance metrics once people start to go over the edge on the dehydration from hand-eye coordination i mean with mash it would be you know making and missing lifts like yeah so here's one thing we can tell you um you won't really see decreases in things like endurance performance until you hit you know at least three or four percent of your body weight in dehydration, right? However, I know of several studies that looked at things like basketball players and shot accuracy. And we see a continual reduction of accuracy going from as low or as high as 1% dehydrated. So again, this is 1% of your body

weight that you've lost to 2% to 3% to 4%. They continually shoot worse and worse as they go from 1% to 2% to 3% to 4%. So even if you're slightly dehydrated, that starts to become a real big problem, not with your VO2 max per se, but definitely with your skill, shot accuracy, and it continues to slough off and fall down. That has to do with your brain then, right? It has to be neural for that to happen.

Of course. Yeah. Yeah, there's a lot of that going on. Why did you why did you leave out vo2 max there i feel like if you're three percent four percent dehydrated your vo2 max is gonna gonna be crushed actually at about two and a half percent we start to see about ten percent reduction in exercise performance in vo2 right yeah oh yeah in maximal endurance stuff um so perhaps i misspoke there. You're going to see

a bigger, faster effect with the skill stuff rather than endurance. Sooner. Like at 1%, you start to, it's the skill thing. All right. Is there, is there a, so that's like a coordination balance timing type of thing, accuracy. Um, what about just explosive speed, power, strength type stuff? Yeah, good. I don't know. I don't know at all. That's a great question. I think you're a lot less likely. If you started to lose some electrolyte concentration, then you're going to maybe run into it. But in terms of hydration, I can't see that affecting peak power or peak force. I mean, we used to say that for weight. Yeah, Travis actually might know best with his

weightlifters. Like when you're when you're when your lifters cut for competition then they have to lift two hours later um did you see detriments to performance for people that had to had to do a big cut and didn't have much time to rehydrate or they put on the person you know like now that i've talked to andy i wonder like you know the person who was hydrated before they started the cut and the people who hydrate the best after the cut and doing the cut, you know, the most wise way, you know, like Ryan loses a lot of weight and he, you know, you just, you guys just saw him, he just destroyed it. And, uh, you know, he's a young kid. It's amazing because he's very lean. Cause you know, you know, you think about per weight class, you know, like, uh, those lower weight classes when they cut like four or five pounds, that's a huge percentage versus like, you know, fat guy like me,

it's no big deal, you know, but like for Ryan, it's a big deal, but he's, he's able to destroy it and he loses a lot. It's just individual. So why is that? It depends on how they cut and where their cut is coming from. So for example, if you've lost a lot of water or if you've lost a lot of electrolyte or both, or if you've got the weight cut from things like a low fiber or low residue diet. So that is a great way to use a couple of pounds or maybe even some kilos. Uh, and you'll still peak perform, but you just by clearing your gut out a little bit. So low fiber there. Yeah. Low fiber,

low residue diet would be really, really good. Um, even sports like powerlifting and weightlifting, um, you can get away with being a little bit carbohydrate depleted because there's no, it's not a limiting factor. Um, so that'll actually help you drop a little bit of pounds too. So it kind of depends on how they went about it. That, that in part drives a lot of the success that they have, um, you know, going back after the things that we, and I've been a part of some pretty damn lengthy weightlifting, a pretty damn massive weightlifting water cuts. And, and if you do it right, you can come back and perform just fine. It's the folks,

it's the folks that honestly try, they get off the scale and they just start drinking Pedialyte. And I'm like, great. Okay. Your, your sodium is super high there. Potassium is probably a bit too high, but your carbohydrate is, is too low. It's only like half it's, you know, 25 grams per liter or something rather than things. So carbs are way too low. And in addition, it's wrong. So we're way off track here or they just start drinking Gatorade or whatever,

or they don't know what they do. What do you suggest when they get off? Like, oh, by the way, I just want everybody to know, like like he's probably a part of i think most people consider what hunter did to be the most historical weight cut in usa within history like she goes down a weight class doesn't tell anybody shows up it's a pr total and i owe andy i didn't have anything to do with the weight cut it was andy so just shout out to him um well it sort of depends on how much they've cut so like i said it depends on what they cut what they come out with but a common example of things you can get to uh if you take something like a coconut water right and you

add a little more salt to it and some honey you're in a really really really good spot there so that's a classic combination we'll use, or dextrose. You can take like Element, Rob's Element, and then add some dextrose to it to get more carbohydrate because I think it's a little bit too low in the carbohydrate. You said coconut, water, honey, and what else was? Salt. Salt.

Adding some table salt to that would be a great way to go about it. So that's a good one. You can, there's lots of carbohydrates, Ceralite, a company, Ceralite, S-E-R-A-L-Y-T-E. They make a bunch of different combinations of really fantastic ones. Vitargo has a great carbohydrate source for it. You got to add if you just took like Vitargo and salt, you'd be in a really excellent spot. So you have a whole host of combinations that you can use, uh, depending on what you're going to get into. So you kind of have to know the individual though, because one thing to be aware of,

if you have too much salt and too much carbohydrate, but especially too much salt, you can give them diarrhea really quickly because all the salt goes into their intestines and that pulls water into their intestines and then they just shit themselves yeah it's true yeah that happens a lot too yeah and you can imagine being underneath the bottom of a snatch and yeah well yeah it happens exactly i mean peeing yourself on the platform is one thing but uh that's a whole new level so those are different things um So what I would generally recommend folks doing is, is experimenting with those things. Try different stuff during your workouts at different concentrations.

And are you, is your gut getting crampy? Is your stomach getting crampy? Well, then you probably know that you're kind of at that level. If not, just keep playing up and up until you can get to a level that feels really great. So actually I'll do this now now too is there's a really cool thing that uh um a lot of the guys that connected with gatorade did last year called the what system wut and basically it says all right if you want to figure out how to optimize your hydration you measure three things so thing number one is your weight so pre post workout weight so this is a naked weight do your your workout, you know, naked,

dry off again, and just measure how much you weigh. That gives you an indicator of how much you're losing in terms of just the fluid amount that you is for urine. So look at your hydration and the color, right? It doesn't have to be super clear. That's kind of a misnomer. Like even like a yellowy tinge is still could be fully hydrated. And then you combine that with your thirst. And the thing with thirst though, is that's got to be measured pretty much first thing in the morning. Okay. So if you wake up first thing in the morning and you check your urine status color and you check your

thirst and you just kind of, you know, say one out how thirsty am i if you're waking up every morning and just like dry mouth dry mouth dry mouth then either one of two things is happening you're breathing a ton through your mouth while you're sleeping which is no bueno and or you're already dehydrated and so you can kind of combine those three factors and that will give you a good indication of where if you are losing a ton of weight and you're not drinking enough fluid back, if you're thirsty all the time, or especially soup in the morning and your urine's dark, so you get all three of those, you're very, very likely to be dehydrated. If you just have one marker, maybe you wake up thirsty, but your urine is constantly fine and your weight's always fine. Then maybe you're just

dealing with something like breathing through your mouth too much at night and you're not necessarily dehydrated um or the urine same thing you're like i'm not thirsty ever in the morning but my urine is then maybe it's less likely but it's possible so that wut system is kind of the the way to go so you know go ahead as i say when we you know power lifters there's a secret that we've used forever and uh and like i don't know why it works but there's a thing called have you ever heard of athletes using butte tab now it's this is a dark secret because like that is a um that it's really a anti-inflammatory for horses yeah and. And, like, you don't take it all the time. It's super bad for you.

But, like, we would, you know, weigh in, and we would take that first. Like, it's like a quarter of it. And, you know, then we start our fluids and start eating. And, like, you would feel amazing. Like, it would, number one, like, you know, you wouldn't get the normal. Your weight would increase much faster, and you would not lose it through peeing or using the bathroom, and it was just amazing, and like, you know, there's only a few of us that even knows about this thing, and so, like,

here it is now, we're putting it out there, but it was a miracle, like, as far as, like, you know, I would lose commonly 20 pounds in a week, no problem. Go take that and sometimes use IVs to hydrate back up. And it was a miracle. I wonder why. I have no idea what it is. It's like a crazy horse anti-inflammatory is what it is. Well, actually, you just made me think of something else. If you are in weightlifting or powerlifting,

if you've got – well, depending on the fed Federation of Powerlifting, you might have 24 hours. But let's assume you have, or wrestling, and you have a two-hour window, right? If you really lost more than a couple of percent of body weight, you should not be peeing. If you're peeing during a rehydration, you've totally fucked it up. So this should not be happening because you did exactly what we talked about at the beginning. You were not concentrated enough with your salt or sugar. And so you're starting to now pee out because you're drinking something that

is too dilute. It is common for us. Almost every time in the UFC, we wail in at like nine o'clock in the morning, 10 o'clock in the morning. And my guys and girls they won't pee until two or three uh and they'll drink 15 pounds of water depending and then they won't pee yeah a lot of times they start freaking out i'm like no this is how it should be because

you're down 15 pounds of water we shouldn't be peeing back out water again we're this is the whole point to put it back on. So they'll usually, so if they're like a hundred and say they fight at 155 pounds, it's not uncommon for them to be 175 pounds within six hours after the way. So that, that's where we're going for. So they've got to drink 20 pounds of water in a few hours, which that's why it's hard to drug test after making weight.

Well, yeah, they would never, they would never do that um yeah ideally so you saw that does that all the time you know like the shoes were done they're gonna pull one of my athletes of course and then they had to sit there forever and like good luck yeah that sucks can't that wait till after the competition yeah yeah i wish um when especially like in the in the summer months here in north carolina you're always going to have this thing where somebody goes too far and actually ends up dehydrated in their 115 degree crossfit class in the middle of a warehouse well not in fairness to that we see somebody die from hyperhydration at least every year too yeah over yeah it's called hyponatremia natremia is like na right nat that's na is the elemental charge of the periodic table that's that's sodium yeah so natremia is sodium so hypo natremia is you get too low concentration of sodium in your blood

because you drink too much water of sodium in your blood because you drink too much water and so the electrical chemical gradient between your heart and the blood goes to nothing so you don't get a heart contraction so you die anyways think back to your question of dehydration yeah like somebody's there there's been plenty of times in the last couple of months where i've been in the garage and felt like oh oh, I really got there. And the first thing I do is go inside and grab a bunch of water and do exactly what you say not to do. So what is like the proper protocol? Because I actually, the first time I did it, just find the edge. I trained for, I want to say 30, 45 minutes, pretty intense. It was really hot hot i got in the sauna and it was already 107 before i

even turned it on got it up to like 150 pretty quick for 20 minutes it got out and more or less passed out just found the ground and laid there for a minute to just cool my body down and actually and then you go inside and do exactly what you say not to do which was chug a bunch of water so what is the proper protocol? If somebody starts to feel themselves getting really lightheaded and they've dehydrated themselves in the middle of a workout, but their survival mechanisms are not saying six ounces every 15 minutes. Yeah, so number one, you probably didn't get dehydrated that much. You probably just got overheated.

I almost guarantee you. I've seen people do like pretty remarkable amounts of water. Yeah. 10% of your body weight in just straight up water. Yeah, I wasn't there. Yeah. That was like one of the big ones where it was like a little over six pounds. So it's really not.

That was just me overheating. Yeah, you got hot. You got hot as shit. Yeah. No. Okay. So good point. What do you

do there we see this pretty you know you imagine somebody passing out at the end of a marathon all right emt's run up to them they're not going to give them water um so you need to fight that instinct a little bit of water great but they're not gonna let them chug a nalging bottle yeah no chance uh you you actually can kill somebody very quickly like that. Really? Yeah, for sure. You don't want to do that. They'll use what they call, what we have in the field is D5. So it's a 5% dextrose solution. So 5% carbohydrate solution, which is almost exactly the numbers I've been talking about here. And they'll give you the same thing you'd kill them with the saline packs. Well, you don't give them saline either. Same issue.

So then they'll add there. So what you do, you need to fight all those urges to chug, chug, chug. You can go clearly a little bit faster than I'll say this, but when we get off the scale for MMA stuff, they will pretty much chug 16 to 20 ounces almost immediately.

Yeah. Right. Just to get rid of that survival thing. Well, they're down seven or eight minimum pounds of water usually yeah so you put back one pound really fast it's not that hard but it's not pure water it is a it is our specially formulated carbohydrate and electrolyte solution right for all those issues depending on the person's why i say that like it could be higher or lower salt or whatever um so the issue would be okay if you are really at that level where you're down pounds and pounds of water you can probably slam

a pound or so pretty quickly but after that you need to just go slowly and so after that first one we give them they're on a timer literally the timer starts and you you drink slowly and you don't get to exceed our rate for minutes. That's the same cocktail that we give you, but you have to go slow. Especially for these folks. Do you know what happens if you lose 10 pounds of water and then you drink back and you chug two liters really fast

and then you get diarrhea or you start throwing up? Your fight's off, probably. They're not going to let you fight. They're going to stop it. Yo! So not only are you going to be 10 pounds down of water and you're shitting yourself and throwing up everywhere, but your fight's going to be off.

So once we tell them that, we're like, oh. So they stop and they go real, real, real slow. So it's that every 15 minutes or so, 250 milliliters, you know, what happens when you are like, if you haven't, not that everybody's going to have an IV bag, but do you use IVs? Is that something that can kind of hack the system? No, no. Hack the system in terms of, you don't have to be as diligent because you can just sit there.

Cause basically an IV is all the way that those things are so beneficial is they set them on a timer and they make them go slow yeah gotcha so um no but so they're actually doing the drip as exactly as you need it gotcha yep so there's no need to do that um now using an IV for things like when you're sick or hungover and you get like an ice Myers cocktail or something, you get a bunch of vitamin C and B12 shot up in there. It's kind of different. But for hydration, rehydration, you don't need it. I mean, powerlifting, you can still do it.

But in all of our stuff, you can't use IVs at all. And we don't need to. Like the data is clear on that too. And our success rate, people, again, I put on 20 pounds of people in a few hours after some big water cuts. And they don't pee.

They feel fantastic. They don't get dehydrated. They don't get diarrhea. So we don't need it. You think the body would assimilate like drinking it as good as like going straight to the vein? Yes. Yes. Arguably better.

Some of the research would suggest that it's better. Wow. Because it goes to the gut. Now, the downside is why people don't like the gut is because, again, they have to go slow and because you do feel your gut can only dump out so much fluid so quickly, right? Which you can train that, but in general, that's why so yeah i mean fine like if someone's really loves them at the uh an ib like i i worked with one power lifter in the past that loved it like okay fine yeah i love it you on it but um you don't need anybody way to do it galvin where do you want the people to go i want them to go to to mash elite.com that's right newsletter yeah thanks man yeah you know all this stuff all the all the class stuff is and you know because of covid i That's right. Yeah. Thanks, man. Yeah. You know, all this stuff, all the class stuff is, and because of COVID, I got to do everything online. So I'm just making so many more videos right now.

It's crazy. So the YouTube up there and then Twitter, if you like, they're like direct links for the studies and stuff that I talk about. That's the easiest place. But if you just want the answers, Instagram is up there too. Try to smash. about that's easiest place but if you just want the answers instagram is is up there too trash smash mashley.com and i'm reading his uh little twitter post on how perjury like now i'm so yeah well you fired everybody up because the spiritual side of uh number five was the spirit yes shaman voodoo expert activates a mic hey if you uh if you need an expert to come in on that

one we got a guy. We know somebody that can bring the spirit world in. Well, you're taking hypergamy to a whole new level. You have no, like, I spent, oh, God, three or four weeks just looking at images, like, of actual,

at the time, the physiology is so dope right now that we understand because of electron microscopes. I'll send you the Zoom link. Doug Larson, Relly's waiting for you. Where can people find you? Waiting in line, last place at the daycare right now. That's where they can find you.

Find me on Instagram, Doug C. Larson. I'm Anders Varner. At Anders Varner, we're Barbell Shrugged. Barbell underscore shrug. Barbellshrug.com forward slash store. Programs, e-books, nutrition, mobility. They make it strong. People stronger.

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