THE 7 MAJOR RULES OF STAYING HYDRATED
You should know how to keep yourself hydrated and recognize signs of problem. With hot and sweaty weather on the way.
1.Odds Are You’re Dehydrated Now:
Under-hydration is a huge problem, especially when you workout intensely. Numerous studies suggest that before a game, even elite fitness athletes can be under-hydrated.
2.Drink Every 15 mins While Working Out:
Good hydration means drinking about 64 oz or 2 liters per day. Even if you don’t sweat a lot, if you do intense workout you should drink a further 4–6 oz of water every 15 minutes of your workout.
3.The Urine Test Is Still No. 1:
Your pee should always be pale yellow. If during or after a workout you’re not peeing a lot—young guys urinate about six times a day on average, usually every three to four hours—or your pee is dark yellow, you’re not properly hydrated.
4. Additional Protein Is Fine If You’re Hydrated:
I’m not against supplementing with protein, but guys who are physically fit should know that excess protein can put a significant load on their kidneys if they’re dehydrated.
If you are an active athlete and not keeping adequately hydrated, consuming more than the recommended 1 gram per pound of body weight daily can increase your risk for kidney problems. But consuming protein after an intense workout can aid muscle healing. Bottom line: Protein supplements are fine, just make sure you’re very well hydrated when you take them.
5.Only Worry About Kidney Stones Later In Life:
Stones are rare in young adults, but can form from dehydration, too much animal protein, a salty diet, or diuretic abuse. Young guys have some natural buffers. That changes once you pass 40. The average 25- or 30-year-old doesn’t need to see a urologist unless his numbers are off or his physician spots something.
6. Know Your Kidney Numbers:
Young guys should get a general physical checkup at least every other year, if not annually, for routine blood tests that look at kidney function. If the kidneys are normal, it’s very hard to damage them. But if a kidney isn’t working perfectly—and many kidney diseases are symptom-less; you can put additional stress on the organ. So I recommend getting a checkup before upping your protein intake, especially if you’re doing it for a big athletic contest, like a triathlon. Typical symptoms of bad kidney function are swelling, fatigue, and upset stomach or digestion issues. If your urine turns foamy or dark brown or red, call your doctor.
7. Plain Water Is Still The Best Sports Drink:
Sports drinks are fine for replacing amino acids and electrolytes after an intense 6 hour bike ride or a multi-hour run. But even then, one drink is more than enough. Plus, it’s rare to need a lot of extra salt unless you’re doing a marathon or something similar.
Water should always be your primary therapy, so ensure that the majority of your fluids come from water—not coffee, not tea/iced tea, not fruit juices. Otherwise you’re in for a stone.