My training has been off for the last several days. And I have been sporting a headache by the afternoon everyday. I have been trying to think about what I have been doing different in the last several days. I couldn't come up with anything. The it hit me chicago as been really hot this last week and I have been sweating alot... Bingo I was dehydrated. So I did a little research and I wanted to share some info that's so basic I forgot it.
How Much Water Do You Need for Optimal Bodybuilding Training Performance and Results?
There is no exact amount of water that will work for every bodybuilder due to various variables like:
Lean Body Mass: the more lean body mass you have the more water you need.
Body Fat Percentage: the less body fat you have, the more water you need since it is easier to get dehydrated.
Sweat Levels: the more you sweat the more water you need to consume.
Activity Levels: the more active you are the more water you will need to perform your activities; bodybuilding during pre-contest requires more water than during the off-season since you need to do more cardiovascular exercise.
Drink (bodyweight in lbs) x 0.66 = ounces of water per day. If your unit of measurement is liters and kg, then use the following formula: (bodyweight in kg) x 0.04 = liters of water per day
While the recommendation of 6-8 glasses of water per day may be good advice for sedentary people, those of us who train hard and do bodybuilding need more water. If you follow the formula above this is a good start! Remember also that thirst is not a good indicator of hydration levels. Some people do not feel thirsty and yet end up dehydrated. Thus, the best way to get in your water is to take a water bottle with you and drink throughout the day. Also, be sure to drink before, during and after your bodybuilding training. These are the times when the body needs water the most.
Here are some guidelines on how much to drink around exercise time:
Before Bodybuilding Training
2 hours before: Drink 500 ml (around 16 ounces) of water
15 minutes before: Drink 200-250 ml (between 8 to 8-1/2 ounces) of water
During Bodybuilding Training
Every 15 minutes: Drink 250 ml ? 300 ml (between 8-1/2 ounces to 10 ounces) of water
After Bodybuilding Training
Bodybuilders can drink 500 ml (around 16 ounces) of water depending on the amount of work done during the workout. I also advice a 2:1 ratio of carbohydrate to protein drink for those bodybuilders looking to just gain muscle mass or a 1:1 ratio drink for those who are looking to use bodybuilding as a means to lose fat weight.
How Much Water Do You Need for Optimal Bodybuilding Training Performance and Results?
There is no exact amount of water that will work for every bodybuilder due to various variables like:
Lean Body Mass: the more lean body mass you have the more water you need.
Body Fat Percentage: the less body fat you have, the more water you need since it is easier to get dehydrated.
Sweat Levels: the more you sweat the more water you need to consume.
Activity Levels: the more active you are the more water you will need to perform your activities; bodybuilding during pre-contest requires more water than during the off-season since you need to do more cardiovascular exercise.
Drink (bodyweight in lbs) x 0.66 = ounces of water per day. If your unit of measurement is liters and kg, then use the following formula: (bodyweight in kg) x 0.04 = liters of water per day
While the recommendation of 6-8 glasses of water per day may be good advice for sedentary people, those of us who train hard and do bodybuilding need more water. If you follow the formula above this is a good start! Remember also that thirst is not a good indicator of hydration levels. Some people do not feel thirsty and yet end up dehydrated. Thus, the best way to get in your water is to take a water bottle with you and drink throughout the day. Also, be sure to drink before, during and after your bodybuilding training. These are the times when the body needs water the most.
Here are some guidelines on how much to drink around exercise time:
Before Bodybuilding Training
2 hours before: Drink 500 ml (around 16 ounces) of water
15 minutes before: Drink 200-250 ml (between 8 to 8-1/2 ounces) of water
During Bodybuilding Training
Every 15 minutes: Drink 250 ml ? 300 ml (between 8-1/2 ounces to 10 ounces) of water
After Bodybuilding Training
Bodybuilders can drink 500 ml (around 16 ounces) of water depending on the amount of work done during the workout. I also advice a 2:1 ratio of carbohydrate to protein drink for those bodybuilders looking to just gain muscle mass or a 1:1 ratio drink for those who are looking to use bodybuilding as a means to lose fat weight.
