Dr. Galpin, have you heard of Trioral packets? I use them often. The concentrate is Sodium chloride - 2.6 g Potassium chloride - 1.5 g Trisodium citrate, dihydrate - 2.9 g Glucose (dextrose) - 13.5 g $40 for 100 packs on amazon👍
This presentation is the absolute best. Thanks, Dr. Galpin. It helped me a lot to come up with my own sports drink recipe. Dissolve salt + potassium bysglicinate tablets, with oleo-saccarum (Internet Shaquille has a great video on it!)
Been looking for a guide like this for a while. My calves cramp in the 70th minute of soccer games in the summer. Will try your suggestions. Thank you!
Thank you so much for doing this. It cleared up a lot of questions I had about hydration. You don’t happen to know Zac Cupples, PT? I have never seen a coach like rap music as much as you and he!
Thank you for all the amazing work you do and info you provide! You recommend chugging water on the morning which I started doing. Is there a rate of how fast water can digest so I know how to figure out how much I can consume of water at a given time? Also, I know you personally chug plain water first thing in the morning but why not chug "sweat replacement water" withe the appropriate ratios...would that help absorb the water faster into your body than just drinking plain water? In other words is there a difference in absorption rates between drinking plain water versus water with the sodium/potassium?
Hi Andy - Is the recommendation to drink 125% of lost body weight in water post exercise even if we drink the recommended amount during exercise? Ie. If I lose 2lbs of body weight over an hour of exercise, weight 160lbs, and am a moderate sweater, I would drink approximately 150ml of water with 0.5 tea spoon of salt and approx 400mg potassium, every 15 mins for the duration of the training session. Would I also drink another 1L of the same solution after the workout? I really appreciate your time and effort to put out these awesome educational videos!
Love this video! So important now for me as my liver doctor asked me to stop all supplements for a month but I have a 50K ultramarathon race in 2 weeks… my question to @drandygalpin: why not color code the 64 oz equivalents of the 16 oz serving sizes at the bottom of the “sports drinks for hydration” slides? If green is good for 1.961 mg of sodium in Pedialite, would 4,000 mg of Sodium from LMNT be green also? And same for Magnesium.
I can thank Andrew Huberman for introducing your good self. Pleased to meet you - just getting into your content, in addition to the above protocols, have you advice for also including feeding for long duration events ultras, triathlons and similar. I understand I need fluids to absorb carbohydrates, would this be the same solution I calculate based on your advice or is pure water required to absorb carbs? Many thanks
This video is great. But what makes it amazing is the 5 MC's you mention, last 2 days I been blasting Kool Moe Dee and WC, looks like I gotta add some more rappers to the playlists.
At 58:00, If you lost 3.4lbs of fluids during exercise but you drank 1lb during workout, you actually lost *2.4lbs* of fluids, NOT 4.4lbs as you said. Am I missing something? Then you multiply 2.4lbs with 125% or 150% and tha tis the amount you need to drink POST WORKOUT. Am I correct?
I think (and I'm not an expert), because you drank the 1lb back essentially, technically you lost a total of 3.4+1. I understand what you're saying, because we've technically already had that 1lb during the workout, but imagine you didn't drink that 1lb, then you'd have lost 4lbs. I think he's trying to calculate the total sweat loss. I am curious to hear directly from him as well.
He answered this question in his previous clip here (th-cam.com/video/aw8ZqF58chg/w-d-xo.htmlsi=-y9dYWdhjotjvfjV&t=1583) In summary: - If you want to calculate "Rate of sweating": (Pre-Post body weight *+* Amount of water drink during exercise) / duration of exercise (minutes or hour) - if you want to calculate "Post workout water": (Pre-Post body weight *-* Amount of water drink during exercise) x 125-150% Hope this helps 🙂
I clicked on this video cause my leg muscles tighten up on me after my basketball games. But I don’t understand nothing in this video, too much big words.
Andrew Huberman recommended you.
I’ve always felt hydration was an underrated aspect of fitness. Thanks for putting the spotlight on hydration!
Very informative, I'm learning a lot.
Keep up the good work.
First time I think I got relevant information about hydration. Thank you, Dr. Andy Galpin
My hat is taken off to you dr Andy physiology guru. I feel a large gap in my knowledge has been filled ! Another top class video :).
This was so helpful and helped explain where I've been going wrong
You are the BEST Dr Galpin🙏🏻🙌🏻
Dr. Galpin, have you heard of Trioral packets? I use them often. The concentrate is
Sodium chloride - 2.6 g
Potassium chloride - 1.5 g
Trisodium citrate, dihydrate - 2.9 g
Glucose (dextrose) - 13.5 g
$40 for 100 packs on amazon👍
This presentation is the absolute best. Thanks, Dr. Galpin. It helped me a lot to come up with my own sports drink recipe. Dissolve salt + potassium bysglicinate tablets, with oleo-saccarum (Internet Shaquille has a great video on it!)
Been looking for a guide like this for a while. My calves cramp in the 70th minute of soccer games in the summer. Will try your suggestions. Thank you!
Always love your content, but now I can tell for sure you know rap better than anybody in exercise physiology, which is a nice bonus
So much information, thank you Andy!
Thanks for another great video doc
Andy Galpin is the godfather
This is amazing information. Thank you, I was well entertained :-)
Thank you so much for doing this. It cleared up a lot of questions I had about hydration. You don’t happen to know Zac Cupples, PT? I have never seen a coach like rap music as much as you and he!
You’re the best Andy!
Thank you for all the amazing work you do and info you provide! You recommend chugging water on the morning which I started doing. Is there a rate of how fast water can digest so I know how to figure out how much I can consume of water at a given time? Also, I know you personally chug plain water first thing in the morning but why not chug "sweat replacement water" withe the appropriate ratios...would that help absorb the water faster into your body than just drinking plain water? In other words is there a difference in absorption rates between drinking plain water versus water with the sodium/potassium?
Hi Andy - Is the recommendation to drink 125% of lost body weight in water post exercise even if we drink the recommended amount during exercise? Ie. If I lose 2lbs of body weight over an hour of exercise, weight 160lbs, and am a moderate sweater, I would drink approximately 150ml of water with 0.5 tea spoon of salt and approx 400mg potassium, every 15 mins for the duration of the training session.
Would I also drink another 1L of the same solution after the workout?
I really appreciate your time and effort to put out these awesome educational videos!
If I put LMNT pack into a half gallon of water with honey. Does it matter how much I have to put for the honey or no
Holy smokes! Everyone should watch this
Love this video! So important now for me as my liver doctor asked me to stop all supplements for a month but I have a 50K ultramarathon race in 2 weeks… my question to @drandygalpin: why not color code the 64 oz equivalents of the 16 oz serving sizes at the bottom of the “sports drinks for hydration” slides? If green is good for 1.961 mg of sodium in Pedialite, would 4,000 mg of Sodium from LMNT be green also? And same for Magnesium.
I can thank Andrew Huberman for introducing your good self. Pleased to meet you - just getting into your content, in addition to the above protocols, have you advice for also including feeding for long duration events ultras, triathlons and similar. I understand I need fluids to absorb carbohydrates, would this be the same solution I calculate based on your advice or is pure water required to absorb carbs?
Many thanks
This video is great. But what makes it amazing is the 5 MC's you mention, last 2 days I been blasting Kool Moe Dee and WC, looks like I gotta add some more rappers to the playlists.
I can’t think as fast as RA rugged man raps.
so don't you use also CL- ? It was not on your table of rehidrartion.
great
thanks
Tap or filter water?
At 58:00, If you lost 3.4lbs of fluids during exercise but you drank 1lb during workout, you actually lost *2.4lbs* of fluids, NOT 4.4lbs as you said. Am I missing something? Then you multiply 2.4lbs with 125% or 150% and tha tis the amount you need to drink POST WORKOUT. Am I correct?
I think (and I'm not an expert), because you drank the 1lb back essentially, technically you lost a total of 3.4+1. I understand what you're saying, because we've technically already had that 1lb during the workout, but imagine you didn't drink that 1lb, then you'd have lost 4lbs. I think he's trying to calculate the total sweat loss. I am curious to hear directly from him as well.
He answered this question in his previous clip here (th-cam.com/video/aw8ZqF58chg/w-d-xo.htmlsi=-y9dYWdhjotjvfjV&t=1583)
In summary:
- If you want to calculate "Rate of sweating": (Pre-Post body weight *+* Amount of water drink during exercise) / duration of exercise (minutes or hour)
- if you want to calculate "Post workout water": (Pre-Post body weight *-* Amount of water drink during exercise) x 125-150%
Hope this helps 🙂
I really like this forces me to think
good information
It's not true it should be more potassium than sodium at a ratio of 4-1 or heavy exercise 4-2 not the other way round.
Cite your sources. This ratio is gotten from analyzing the contents of sweat so what you’re saying sounds like bs to me.
I clicked on this video cause my leg muscles tighten up on me after my basketball games. But I don’t understand nothing in this video, too much big words.