Post-workout hydration

  • Posted by a hidden member.
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    Jun 02, 2012 8:59 AM GMT
    I know we've talked about daily hydration, intraworkout hydration, and hyponatremia, but I don't think we've had a discussion about what is an appropriate post-workout hydration routine. I guess in some ways the hyponatremia discussion covered that to a degree, but I'm not sure.

    My daily hydration routine is to drink about 40-50 ounces of water from the time I wake up (7:30am) to the time I go to the gym (around 6pm). During my workout I probably drink about 20 - 30 ounces of water in a 1.5-2 hour window. After my workout, I drink a berry smoothie with my post workout meal, which, in total, has about 15 ounces of water.

    The thing I am questioning is the fact that after my post workout meal, about an hour later, I start to feel dehydrated again. I'll resume drinking water again at that point, usually another 20 ounces by the time i get to bed.

    Does this sound normal? can anyone identify something in my hydration routine that I should switch up?

    Keep in mind the following:
    - I live in AZ so my A/C is pumping pretty much 24/7
    - I have ceiling fans also going 24/7
    - the only caveat I'll mention for the above two points is that I don't feel this sense of dehydration during the day, before I workout.


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    Jun 02, 2012 6:35 PM GMT
    You might just need electrolytes, not necessarily water. Plus high protein and fire diets require more water than normal. You can add (pure Himalayan) salt, lemon/lime to ur water or just get trace minerals to add
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    Jun 02, 2012 6:58 PM GMT
    Actually, 95 oz. of water over the course of a day is a little light, considering you're working out and live in a hot climate. You should try for at least a gallon/day. if not more. Electrolytes can help, just make sure you're watching the sodium levels.

    If your urine is anything but pale & clear with the faintest hint of yellow, you're dehydrated.
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    Jun 02, 2012 6:58 PM GMT
    ya I agree on the coconut water tip - I buy O.N.E. Coconut water all the time. That stuff will make you feel legit amazing.
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    Jun 02, 2012 7:16 PM GMT
    thanks for the responses. all great and helpful tips. the first thing I'll definitely try is coconut water in my post-workout smoothie.
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    Jun 02, 2012 10:29 PM GMT
    Just drink water. You'll know when you've had enough. You'll pee.
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    Jun 03, 2012 12:03 AM GMT
    GAMRican saidJust drink water. You'll know when you've had enough. You'll pee.


    but that's just it. I pee all the time, even during post-workout when I feel dehydrated. that's what has me perplexed. and my pee is clear