 Want to figure out how to hydrate perfectly for the best workouts? Listen up our first caller is Garrett from North Carolina What's up Garrett? How can we help you? Hey, so I have a question about hydration You guys have talked about it a lot and just the benefits behind it But I'm talking specifically during a workout. I see guys in the gym We have those, you know full gallon jugs or have those, you know, Amazon bought ones the giant lids and they're chugging them Between sets and I personally only go to the fountain Maybe two three times during a workout and it's not even me, you know, feeling like I need water It's just I'll have a second or two. I should go take a quick drink and come back And so I didn't know if there was something during a workout I was missing with these guys that are chugging this water or if You know what the meaning behind that was yeah, no good question So here's an easy test to see if you have enough hydration if your urine is salty No, I'm just kidding No, no, here's now here's the deal Hydration makes a huge difference, you know, some of the first studies Done on adequate hydration and athletic performance were actually well not first studies But one of the most popular studies was done out of University of Florida Where they were giving their athletes You know sodium infused electrolyte infused water with a little bit of sugar and they saw this dramatic improvement in Performance this later on turned into Gatorade. This is where the name Gator comes from Gatorade from University of Florida It actually makes a huge difference, but here's the thing You got to make sure that your electrolyte balance is good as well because if you just drink a bunch of water and you don't have enough Sodium sodium is one of the most important electrolytes for sweating athletes It's not going to do a whole lot. You actually start to reduce your performance So try something like this Garrett if you're working out and you're sweating a lot and you're drinking make sure you drink water make sure there's some maybe a little bit of sea salt in your water or even better Element tea is a company we work with that has an electrolyte powder that has adequate amounts of sodium and Had you asked me this question a year ago? I would have answered it maybe a little bit differently the big difference now is I've actually tried Element tea which actually has it's a thousand milligrams of sodium in a packet and I notice a big difference And I always thought was my someone of myself to be well hydrated So it give it a shot I would pour one of those packets in you know a nice big bottle of water maybe two times the size of a normal bottle of water and Drink half at the beginning of the workout and then drink the rest during the workout and see if you get a better pump and better performance So far the messages I've been getting from people is they do see a big difference and again the studies do support that well I think the the benefits aside from like the help if it's right to keeping the joints lubricated I told you before when I was feeling that thing in my quad that was always popping and then I started drinking that made a huge difference energy level So obviously there's there's health benefits to you drinking adequate water But my favorite part about that was what you're talking about with the pump Like I remember when I started carrying that jug around and I made it like a goal Like I would get a half gallon down before I even went into my workout And then I'd end up doing another quarter to a half gallon during my workout And I had better pumps from the water than I did from any other supplement to explode or any Creatine any other supplement that I take in I got a better pump from just making sure I was Hydrated like that. So I love that in itself and that played into better workouts. Well, yeah I also from a performance perspective. I noticed well like what Sal was saying in terms of having electrolytes and You know that being a real advantage in terms of like performance But also like I remember that one study where they're talking about like cooling your core temperature Yeah And so you know that has to play a bit of a factor in there as well in terms of we having you know Cool water to to bring your core temperature down to recover a bit You know more effectively so that was something that I did notice, you know If I was constantly hydrating You know whenever I'd had time off the field and it was nice and cold It did kind of bring me back along those lines So Justin isn't it isn't it recommended that you do lukewarm or room temperature water or not ice cold water better to be absorbed But there's this perceived I guess improvement and performance and in maybe some of its anecdotal When people will drink cold, right, especially if you're hot. That's what I'm careful about I'm pretty sure it's anecdotal at this point But for me when I had it just a bit colder than say, you know, my internal Temperature I was able to bring that down a bit and felt more recovered Yeah, Garrett. I would say Experiment and see how you feel and you'll probably notice an improvement in just how you feel and performance wise I would always recommend my clients, you know drink water before and after the longer your workouts are The hotter you get during your workouts and the more that you sweat all three of those things Mean you probably you're gonna need more hydration than somebody that's not experiencing those things So if you have a short workout, you're not sweating a ton. It's not really hot It's not going to make as big of a difference But if it's a long workout, man, I tell you it you'll you'll notice a profound Improvement in your performance by making sure that you're adequate adequately hydrated Gotcha. I appreciate it. Yeah, no problem. Garrett. Thanks for calling in absolutely Yeah, this is this is one that I ignored for a long time Like I water I don't let me take a supplement, you know, I mean, let me eat more carbs And it made such a huge difference That you know, it's one of those things you look back and you like you want to slap yourself Like why don't they do this simple thing? Well, the other thing that's I like too is just You most people I would train didn't get enough water in their day So when I had to have somebody just like we talk about protein Like when people start tracking and paying attention, they realize like oh, shit. I guess I don't drink that much water I don't eat that much protein and what I've found is When you're working out and you're sweating and getting hot and you're kind of you have little rest breaks in between every set That's actually one of the best times to be able to hit your your water intake goal of the day And so I found that having a client carry a you know A half gallon or one of those liter bottles or something into their workout and setting a goal to Chip it away at a bulk of that during the workout They were they were more likely to hit their their water goals in the day And so I think there's huge value just in that alone This is one of those pieces of advice or one of those topics where we were advised as kids So opposite, it's ridiculous. We weren't allowed like water breaks Just because of the the mental toughness and discipline Aspect that was it was crazy because you know like just going back and kind of revisiting that I just noticed like how much better my joints felt To your point about lubricating and and just like retaining the amount of water If you retain like proper amount of water in your cells, you perform better. It's a fact It's a fact and I mean it's even worse for me. I remember specifically being told by PE teachers Oh, you have a side stitch or a cramp. Don't drink water. It makes it worse Like the opposite of what you should do like oh, you're getting a side stitch because you drink too much water Before running the mile or whatever as a kid. I'm like, okay. I should not drink any water while I run So ridiculous Hey, if you enjoyed that clip you can find the full episode here or you can find other clips over here And be sure to subscribe