🎯 Key points for quick navigation: 00:40 *💧 Sweating profusely throughout the day requires more than just chugging water.* 01:51 *🧪 Understanding the composition of intracellular and extracellular fluid is crucial for hydration.* 03:56 *🚰 Hydration strategies differ between everyday intake and around workout times.* 04:52 *🧂 Simply taking sodium chloride before training is not enough for optimal hydration.* 05:34 *💦 Tracking electrolyte loss through sweat can inform your hydration strategy.* 06:17 *💊 Glutamine aids in rapid fluid and electrolyte absorption in the gut.* 06:57 *🍔 Electrolyte supplementation is vital, especially if you're under-consuming sodium and other electrolytes.* 07:39 *🏋️♂️ Cramping during workouts can indicate specific electrolyte deficiencies.* Made with HARPA AI
Shit really? Going to sound like ur Grandfather....watch the video. Don't let some robot rob you of the comedic nuances. We'll maybe a Grandpa from like 2054
If your looking for a more home-brew solution I suggest checking out Switchel. It was an old--time farm drink that folks used to stay hydrated during long days in the field pre-AC. It solves for a lot of the same electrolytes with the different components so don't substitute unless you know what your doing. The basic recipe is Water, something sour (Lemon/ACV), Molasses, Ginger, Salt and something sweet (ideally raw sugar or honey). the Ginger is high in Potassium and anti-nausea and the Molasses is high in Calcium.
My mom was a tour guide on Cyprus for many years and the native bus drivers adviced her to eat salt if she got a headache to retain the water. This led me to start putting half a tea spoon of salt in my water when i go to a workout, plus half a tea spoon of brown sugar for some fast carbs and better taste, as well as a very small dose of Msm for my joint health. This has significantly improved my workouts. After the workout I make a shake with unflavoured whey, peanutbutter, oat milk and a banana, which is rich in potassium. Then about an hour before sleep I take magnesium dissolved in water to relax my muscles. I had an idea that this was roughly how it worked, but i based it on muscle contraction/relaxation and water retention, so it's super cool to see you make a video about it! If you want to know the tell-tale signs for deficiency: Salt: Headaches, slow thinking, trouble focusing vision Magnesium: cramps, calves in particular. Also feeling tense, especially when trying to go to sleep. Potassium: Trouble holding tension in muscles, or not being able to get a good contraction. Sugar: You aren't, unless you weight as much as a hamster and still insist on losing weight. Just a word of advice: If you are hefty, don't go to hard on magnesium. It can cause pretty bad snooring, which screws over your sleep and wastes your progress due to poor recovery.
You know what you talking about, clearly done your research and properly tested it out for yourself, this stud took me years to figure out then re figure out after I took advice from the wrong people. Just don’t make the mistake of “more the better” too much salt will give you the opposite effect. Stick to what’s recommended.
Thanks for the help ! Throughout my childhood, playing sports in school, (60's and 70's), they had salt tablet dispensers throughout the locker room. Then at work, they had them by the water fountains. This was a welding shop in Texas without A/C. They took out the salt tablets around 1981 or so and started making jugs of Gatorade.
Important, but not mentioned here, if you have any symptoms of low magnesium it still might be sodium you are lacking. Increasing sodium will spare magnesium allowing you to hang on to more. I tried magnesium supplements of all kinds for years and it wasnt until I specifically increased my salt intake that my issues dissapeared. I no longer supplement magnesium and have no low mag issues.
GOAT video for us nocturnal crampers post a heavy sweat day. Nothing like rolling out of bed mid dream state and pressing on the wall like your tearing the house down bc your calves or hamstring are spasming harder than a college girl on E at her first Skrillex show. Thx, upping my mag supp.
just be sure to do your research on Taurine and start at lower doses. You might also make sure when you start taking it that it’s the only new thing you add to your regiment. I’ve played with laundry lists of supps in the past but this year at 40 years old when I added Taurine (1000mg) and Actyl-L-carnitine (500mg 1 in morning and 1 mid day) to my normal supp regiment on a low carb high protein diet I began having issues with low blood pressure, low blood sugar, and what felt like symptoms of heart arrhythmia after taking for about a months time. Took those out and added back some carbs to my diet and back to normal. Everyone is different, just a side note.
Use STEROIDS and do it behind everyone's back, then come out and say you "worked harder" than everyone else, that's why you are "bigger" and "stronger"! Then endorse supplements with your STEROID body claiming it's from the supplements you sell! Stay natural buddy!
What he claims is not universal at all. For me any night cramps is solved by adding some potassium during the day. I already use lots of extra magnesium. And this did not solve it. It is not as easy as he claimed. You are going to have to experiment to find out what is needed.
I just got back from Abu Dhabi and the hotel was advertising "low sodium" water in the rooms like it was a good thing. I currently live in Qatar and most of the water here is De-Salinated Salt water...but they Purify it and void it of any and all nutrients. When I first moved here 2 yrs ago I was so confused as to why I'm drinking a ton of water throughout the day but somehow was missing yellow/orange all day. Now I supplement with LMNT or other sugar free hydration packets especially during the summer when it's 130 degrees. I remember my big moment of clarity with sodium came about 8 yrs ago. It was over 100F and I was doing some tree trimming and bundling for half a day. I kept taking breaks and going in the AC and pounding waters. I ended up getting heat stroke and had to go to the hospital. I was telling them how I was pounding waters and they were telling me I should have been drinking some Electrolytes like Gatorade. I was just like...I didn't know humans "needed gatorade" lol but they told me to try the Electrolytes and it made a world of difference in my workouts as well as outdoor work
Demineralised water is actually pretty unhealthy. You’re literally flushing out all the minerals in your body by drinking this type of water. Avoid it any cost.
I can tell you from experience food alone will not fix if you are sweating like crazy. I mean 113F in the afternoon working outdoors sweating. You WILL HAVE to supplement sodium or you will be out of balance.
@@Viracocha785 and then what, do I die? Does my body suddenly lose its sodium-retention abilities? Does my aldosterone production stop? What does it mean to be thrown out of balance?
@@swiftskilly uh actually yea you can lmao. Your joints will lock up and you can seize. A simple Google search of electrolyte imbalance and sodium deficiency/over hydration would enlightened you. 🤣
@@swiftskilly it means that your body will be operating suboptimally that's why its called a "supplement" no one is saying you will die if you're a little electrolyte deficient, im not sure why you said that as some sort of counter argument. you wont be able to train as hard, your sleep wont be as restful, your stamina wont be as high. electrolytes are necessary for muscles to function properly and for most normal processes in the body. thanks for the questions, if you have any more simple google search should suffice.
Ryan, thank you for the clarification on the supplement you need depending on when you are cramping. I have talked to a lot of doctors they all seem clueless. They all just said "eat a banana" when I wasn't deficient in potassium as I eat potatoes with the skin which has more potassium. They never asked "when do you cramp".
RELYTE has the best ratio: 810mg Sodium 1280mg Chloride 400mg Potassium 50mg Magnesium I take 1 scoop first thing every morning with 12oz water. Again in the evening before workout. It’s been a life changer the last 1.5 years 🤙🏼
Also a ReLyte enjoyer! I would get random muscle twitches when falling asleep, which affected my sleep quality. My research suggested this might be due to electrolyte problems. I started taking one scoop a day, and within 3 days the problem disappeared. Every time I forget to take it for a few days in a row, it comes right back.
Here’s the comprehensive list of Ryan’s drinks with each ingredient detailed: 1. *Pre-Workout Drink* (about 1 hour before workout) - *Electrolyte Packet* : 1,000 mg of sodium (plus other essential electrolytes). - *Glutamine* : 3g to enhance electrolyte and fluid absorption. - *Water* : 25-30 oz to ensure good hydration before the workout. 2. *Intra-Workout Drink* (consumed during the workout) - *Dextrose* : 28g for fast-acting carbohydrates to maintain energy. - *Protein* : 22g of whey or complete protein to prevent muscle breakdown. - *Creatine* : 5g (half of his total 10g intake) for supporting glycogen replenishment and energy. - *Electrolyte Packet* : Another 1,000 mg of sodium for ongoing hydration. - *Water* : Diluted to keep the concentration under 6% for easy digestion. 3. *Post-Workout Drink* (consumed immediately after the workout) - *Dextrose* : 36g to aid rapid glycogen replenishment. - *Honey* : 19g of carbohydrates from 3 tablespoons, adding fructose for liver glycogen stores. - *Protein* : 44g of whey or complete protein for muscle repair and synthesis. - *Creatine* : 5g (remaining half) to continue supporting muscle recovery and energy. - *Glutamine* : Another 3g to improve post-exercise recovery and absorption. - *Water* : Diluted for easy digestion and fluid uptake. 4. *Daily Hydration Drink* (consumed throughout the day) - *Electrolyte Packet* : 1,000 mg of sodium or equivalent to replenish ongoing losses through sweat and urination. - *Water* : Aiming for at least half his body weight in ounces, supplemented with electrolytes to prevent dilution of extracellular fluids. This routine supports Ryan’s hydration, energy levels, and recovery needs throughout the day and during intense exercise.
Very nice presentation on one of the most important but misunderstood areas of training -- hydration. I have spent hours researching this, and I will share your video as a fun way to explain some important principles. Regarding the electrolyte mix: yes, I also found that none of the commercial products has the correct blend or levels of sodium, potassium, and magnesium. But it's not difficult to make your own mixture from raw ingredients. I make a mixture with Magnesium Citrate (875G), Potassium Citrate (1.3G), and Pink Sea Salt (1.6G) and drink that during my workout routine. I recently started adding 5G of dextrose, but that part is more of an experiment.
Soon, there is going to be the rapture. It's when there will be trumpet sounds, and after the trumpet sounds, God will lift his people from here. Also, God said people should be living by the Bible. Amen, and God bless you. ❤* John 3:16 - "For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him shall not perish but have eternal life". ❤
@@unou12die that is the LMNT recipe corrected for concentration of the ingredients I used. I’m not saying their recipe is the best. Only thar it is a rip-off. The 100 servings listed above is the cost of 5 LMNT packets.
@@donpetering5142 how much are you adding to a 16oz glass of water? If you are tasting a lot of salt then you don’t need to supplement. When I have been sweating at the gym, I barely taste it.
A small funnel makes putting powders into bottles of water much easier. Those electrolyte packs are commonly used by long distance runners. My brother runs marathons on a regular basis and he's been adding packs to his drinks for years.
Finally, I'm the hydration guy with my mates so good to see a vid covering it. The only thing I've also found is the osmolality of some electrolyte sups is too high so it sits in your stomach for ages. I have found one that works around this with an osmolality of 150mosmol/L but the downside is like all electrolytes their mixture is far from perfect also. But its a lot better then feeling too full and sick for ages
Brilliant! Life changing. You are so good at your “job” that even if you were made wrong by the future it would still be worth watching. Basic life stuff. Enjoyed the “Dumb and Dumber” reference. Even people who don’t like you personally should appreciate that you are unusually good at what you want to do. Whatever that is.. acting, writing, directing, editing, sports medicine?
For North and South Americans - Baja Salt (more than 100 minerals) for Europeans - Celtic Salt (more than 80 minerals). I always mix 1/4 small spoon in my 1,5 L botle water. Works like a charm ;) glad you made a video about it @Ryan Humiston!!!!!
Clicked like before watching because I know I'm about to get learned! I was not disappointed! I appreciate the honesty and ability to change your mind about something!
Electrolytes literally saved my life. If you train hard without replenishing them you’ll end up hurting yourself really bad. Also, I’d recommend throwing some Taurine into this mix.
Taurine twice a day for me First thing in the morning then an hour before my workout It not only helps in the gym but i feel it improves my mood too. Which i guess could help a lot with performance
Oh man electorates are everything. Went keto about 5 years back. Cramped up something deadly and barely lost weight. Did it right this time and lost 15lbs in a couple weeks without sacrificing my body.
If you are magnesium deficient try magnesium oil (magnesium chloride) not Epsom salts (magnesium sulfate). Magnesium has a hard time digesting through the gut but absorbs through the skin easily. I spray it on my lower back, hips and elbows when I get out of the shower. Great for sore/strained muscles inflammation and muscle relaxer.
Love this guy....the size of his Arms is NOTHING compared to his Hercules Desire for KNOWLEDGE and the Limitless ability of his Great Mind to Ingest Higher Realms of thought and Spit it OUT in Simple FACTS!
I love that you check yourself. I follow you at a 6 month ratio. But you've only ever given good advice. I now own 2 dogs and my electrolytes are perfect. Thank you my good chap
I do a sort of 'Frog Fuel' pre-workout thing with Collagen Peptides and Adolph's Meat Tenderizer (Bromelain). The Adolph's breaks down the peptides into shorter sequences, making absorption better and faster. The salt in the Adolph's adds to the hydration value. I also add honey, citrulline malate (for the acid, amongst other things), creatine and HMB powder.
Here's my stack on a normal basis living in Florida and training outside, plus working in a moderate pace for 8 to 10 hours. 500mg Celtic Sea salt 250mg potassium(no salt) 150 to 200 mg magnesium 2.5g creatine Mixed in 4oz of raw grape juice 16oz water I drink this about 2 hours before training. Then again, post training
I’ve suffered from migraines for years. I also workout 6 days a week and sweat a ton, including a decent amount at night. My neurologist never asked me about any of that. After many failed meds, I recently started taking 1-1.5 LMNT daily and boom…no migraines. TH-cam > Healthcare
My new training mix... 1.5 L of Fiji water. I scoup blue or orange Gatorade, 1 scoup Dr. Berg's electrolyte mix, 1 scoup isopure fruit flavor protein powder, 5 gr creatine, 5 gr glutamine, pinch of kosher salt and 3 g of taurine. I'm good for a hard 2 hour training session!
Short story: can you make a video on dealing with stress since it affects my training. Ryan, I've been following you for a while. One of my favorite TH-camrs since you're not only Extremely funny, help save animals but also have good content. Been stressed out lately, with work like exams and life itself. Can you offer some advice? Therapy (not working but helps) and medication has side effects and is not a solution.
Everything depends on what SALT you use. Use table salt? Feel Thirsty. Use Sea Salt? Feel Satiated. Stop using CHEMICALS and start using Natural Sea Salt.
Thanks Ryan. I drink 1% milk with unflavored unadulterated whey protein before and during my workout. It's got a good mix of electrolytes, carbs and protein with just enough fat to give it a nice uptake rate: not too fast, not too slow.
Ryan Humiston mentions *Blood Urea Nitrogen (BUN)* as part of a way to assess hydration status. He explains that BUN, along with glucose and sodium levels from a blood panel, can be used to calculate *serum osmolarity* -a measure of the solute concentration in the blood. High or low BUN levels can help indicate whether you’re overhydrated or dehydrated. In his case, he notes that his BUN level was on the lower end of the reference range, suggesting he was drinking too much plain water, which was diluting his extracellular fluid (ECF). This dilution causes the cells to pull in more water to rebalance the concentrations, potentially leading to issues like cell swelling. By keeping an eye on BUN along with other blood markers, he suggests you can get a clearer picture of whether you need more electrolytes instead of just more water. This helps prevent overhydration and maintains a healthy electrolyte balance, particularly for those who are very active.
Here’s a summary of Ryan Humiston’s hydration and electrolyte recommendations from the video: 1. *Electrolyte Balance Over Plain Water* : Ryan emphasizes that hydrating with plain water alone isn’t enough, especially for active people. He recommends balancing electrolytes like sodium, potassium, and magnesium to properly hydrate and maintain cellular function. 2. *Pre-Workout Hydration* : About an hour before training, Ryan suggests pre-hydrating with an electrolyte solution (such as a mix of 25-30 oz of water with added sodium and potassium). He adds 3 grams of glutamine, which he finds helpful for rapid electrolyte absorption. 3. *Intra and Post-Workout Supplements* : During and after his workout, Ryan uses a large jug containing an electrolyte packet (providing around 1,000 mg of sodium) along with another scoop of glutamine. This helps him replenish what’s lost through sweat. 4. *Daily Electrolyte Intake* : Ryan supplements with additional electrolytes throughout the day, especially sodium, to make up for losses through both sweat and urine. He also follows a general guideline of drinking half his body weight in ounces of water per day, with added electrolytes as needed. 5. *Tracking Electrolyte Needs* : He suggests weighing yourself pre- and post-training to estimate fluid loss and replenish accordingly. He also notes signs of specific deficiencies, like cramping: magnesium deficiency can cause cramps at night or early in a workout, while sodium and potassium deficiencies may cause cramps later in a workout. These recommendations are aimed at optimizing hydration for those who sweat heavily and are physically active, especially during intense training sessions.
Ryan's full pre-hydration routine, taken about 1 hour before training, includes: 1 packet of LMNT, providing: 1,000 mg of Sodium (Na) 200 mg of Potassium (K) 60 mg of Magnesium (Mg) 25-30 oz of water: This amount of water helps ensure the electrolytes are properly diluted and readily absorbed. 3 grams of Glutamine: He adds this to improve fluid and electrolyte absorption in the gut, enhancing hydration and helping him stay better hydrated throughout his workout.
Here’s Ryan's *intra- and post-workout drink* : - *70 grams of Whey Isolate* : A fast-digesting protein source that provides essential amino acids for muscle repair and growth. - *60 grams of Dextrose* : A simple carbohydrate that helps quickly replenish glycogen stores and boosts insulin, which can enhance nutrient delivery to muscles post-workout. - *2 Tablespoons of Honey* : Another quick carbohydrate source, honey adds natural sugars and a small amount of antioxidants, further supporting glycogen replenishment and quick energy. - *10 grams of Creatine* : Helps improve strength, power, and muscle recovery. Creatine is also beneficial for replenishing ATP stores, which are essential for muscle contractions. - *1 LMNT Packet* : - *1,000 mg of Sodium (Na)*, *200 mg of Potassium (K)*, *60 mg of Magnesium (Mg)*-this electrolyte mix helps replace what’s lost through sweat, maintaining proper hydration and supporting muscle function. - *3 grams of Glutamine* : Assists with fluid and electrolyte absorption in the gut, while also supporting immune function and muscle recovery. This combination is designed to refuel and rehydrate after intense workouts, providing a balance of protein, fast-digesting carbs, electrolytes, and muscle-supporting nutrients to optimize recovery and prepare for the next training session.
I got into electrolytes during Covid. I put on quite a few pounds since my gym closed down but I still ate as I trained 6 days a week. I got into keto, read up on all the literature and there it says you need to replenish your electrolytes since water holds onto electrolytes, carbs hold onto water and on keto you lose a lot of water since your carb intake is less than 20g per day. They recommended generic low sodium salt, it's a powder mixture of NaCl, magnesium and potassium you can buy in pretty much every supermarket meant to lower your daily sodium intake by cutting it with other salty tasting compounds but it turns out to be a pretty effective allround electrolyte supplement as well. It's a dirt cheap alternative to electrolyte powder packs or expensive so called "fasting salts". In my country of Norway the brand is called Seltin, in the US I think it's called NoSalt. Keto worked a treat for shedding weight as well. 35lb lost in 4 months but I kicked the keto can when the gym opened up again. Can't work out hard on Keto but it's genius for appetite control and managing calories.
Look at the electrolyte composition of coconut, you’ll be amazed! I always ad some to my water when running long distance in hot weather, really helps a lot
I was struggling with drinking water and keeping myself hydrated until i started taking potassium which made me crave more salts which made me want to drink more water 😂 I feel and look a bit swelled from water but now I can take hot days again, being in sunlight for hours without feeling dizzy and sick, and overall feel better than before by starting potassium and increasing salts and water consumption 👌
I don’t think I’ve ever commented on a single TH-cam video before but Ryan, it is fucking insane how you almost always reliably release the perfect video around the same time as me thinking I should do more research into a certain topic
I use Anderson Concentrace mineral drops which reduces the tension of the water so you drink less while hydrating properly. I also use unbleached mineral salt as salt is not bad for you but bleached salt is.
The most important of these electrolytes that we are deficient in is MAGNESIUM. Not all magnesium salts are created equally. The one you want is Magnesium Glycinate.. also called Magnesium Diglycinate or Biglycinate
For those of us who don't feel driven to be optimal, it's very easy to make a sports drink with suboptimal electrolyte amounts that's better than nothing: 2 tbsp sour citrus juice (lemon, lime, Seville orange, etc.), 2 packets Equal, 1/4 tsp Lite-Salt, a generous pinch normal salt, and 750 ml water. It tastes good and replenishes some water and some electrolytes.
When I was prolonged fasting, I use something called Lite Salt. Morton make it. It's advertised as 50% less sodium by volume with the other half being potassium. There's also magnesium in it but the nutrition facts doesn't say how much. For just potassium, use something called No-Salt or Salt Free. These are advertised as sodium free alternatives. You can then dial in your sodium and potassium using table salt and one of those sodium free alternatives. Add honey to this for carbs and you have the ultimate caffeine free and natural energy drink that's dirt cheap and 100% customizable to your needs. You can also add apple cider vinegar but keep in mind that you're not drinking this to taste good, you're drinking it to not feel like crap. The bad taste doesn't last no where near as long as feeling like crap from low energy. I put 1/2 teaspoon of Lite Salt in my protein shake. 1/2 teaspoon per 8 ounces and you're good. For magnesium, use Epsom salt. For all of these go by taste. You want your water salty enough to taste it but not too salty to where you can't chug it. Don't chug it though unless you want the toilet to be your friend. If you're going for a cleanse, then chug it and keep making those trips to the toilet until what's coming out of you is mostly clear. Oh and not being gross or immature, but don't trust a fart when you do this because it's almost certainly liquid and not gas.
Not that I need yet another supplement to add to the routine but seriously, Ryan, I know you’re busy but I’d totally buy a Humiston Hydrator packet with your honey, creatine, glutamine, electrolyte blend.
Great science explanation and a good overview of the different ions and the balance needed or biological homeostasis target. That said, food is a HUGE X factor to one’s ability to stay hydrated. For example, high protein intake requires a huge amount of water in the body to breakdown and even more when taken in excess. Another consideration would be the type of foods you eat and their water content - plant-based (leaning) vs animal based (leaning). One can potentially get a large amount of the necessary water the body needs without drinking 1oz/1lb/day. Additionally, your ion intake from foods and beverages has a big impact. Have a look at foods high in potassium and/or sodium. In the American diet, sodium is usually too high which causes edema in some and chronic dehydration (due to unbalanced biological concentration) in others. In healthy adults, potassium is usually too low - again, especially in the American diet. Lastly, diuretics should be considered as well - natural or synthetic: caffeine, prescription drugs, artificial sweeteners, etc.
I used to get cramps later in the day and in my sleep and potasium didn't do jack . when I decided to try out extra magnesium the cramps went away , thanks for the confirmation
yup yup yup.. that's what I do... 32 ounces of water with 1.5 packets ( 9grams) of LMNT 1 hour pre gym work out 4/6 days. And Because I do a 2nd activity of 2 hours road cycling 4/7 days.. I do a 2nd round of that water/lmnt mix. Greatly improves the cramping/charlie horse.. issues.. especially as it's now much warmer weather. I continue hydrating through out the reminder of the day with another 32 ounces of water. Daily that's around 90-ish ounces of fluid.. 2/3 with electrolytes. I do agree.. that.. there could be a push for a little more magnesium.. and maybe a bit more Potassium..in the LMNT.. but it is what it is.. : easy to add the Mag/Potas with a couple of capletts. I'll check out the addition of Glutimine to the mixture. 3 to 4 grams?
I live in a place where temparatures after my morning workout would cross 35C. Within half hour of workout I would feel drowsy and lethargic. My friend suggested I could be low on sodium. I started having half teaspoon salt before my workout and it helped. No more lathargy. I switched over to WHO-ORS soon after for additional minerals.
Thanks Ryan. Wildland Fire is my area, so basically a professional water drinker, wood thrower, ditch digger and backpack carrier. Curious if glutamine is a reasonable thing to try ass an emdurance athlete (run ultras also). Shitting your pants and or other G.I. problems is really bad when there's miles of hot terrible terrain to travel by foot between me and my other pants or a comfortable place to take a breakm
🎯 Key points for quick navigation:
00:40 *💧 Sweating profusely throughout the day requires more than just chugging water.*
01:51 *🧪 Understanding the composition of intracellular and extracellular fluid is crucial for hydration.*
03:56 *🚰 Hydration strategies differ between everyday intake and around workout times.*
04:52 *🧂 Simply taking sodium chloride before training is not enough for optimal hydration.*
05:34 *💦 Tracking electrolyte loss through sweat can inform your hydration strategy.*
06:17 *💊 Glutamine aids in rapid fluid and electrolyte absorption in the gut.*
06:57 *🍔 Electrolyte supplementation is vital, especially if you're under-consuming sodium and other electrolytes.*
07:39 *🏋️♂️ Cramping during workouts can indicate specific electrolyte deficiencies.*
Made with HARPA AI
Shit really? Going to sound like ur Grandfather....watch the video. Don't let some robot rob you of the comedic nuances. We'll maybe a Grandpa from like 2054
@@SteveG_RNBro nobody cares. He is very clearly stalling and not getting to the point. Like, I want answers!
Thanks! 😀
Or just check the transcript provided with every video.
Me watching the thumbnail only, "Coke! got it!"
Colombian pre-workout 😉
Same here! My first thought -- Colombian Flu, baby!
@@wtfboom4585 Also post recovery shake and rehydration for later drink and I'll throw one more on the bar bee bump n slide. lol
how long did you watch the thumbnail
You're definitely 14
Ryan low-key flexing that augmented reality user interface 😂
missed p0rnhub joke
And it just confirms that it isn’t worth it 🤣
He was just testing to see if it was useful for anything else besides VR porn.
He’s for sure just crankin out loads
He's the only person in the world who bought that headset thing and didn't return it. I can't even remember what the product is called
If your looking for a more home-brew solution I suggest checking out Switchel. It was an old--time farm drink that folks used to stay hydrated during long days in the field pre-AC. It solves for a lot of the same electrolytes with the different components so don't substitute unless you know what your doing.
The basic recipe is Water, something sour (Lemon/ACV), Molasses, Ginger, Salt and something sweet (ideally raw sugar or honey). the Ginger is high in Potassium and anti-nausea and the Molasses is high in Calcium.
I have had something like this as a kid with grand parents and other elders
I've made this a couple times. Also gives you a nice little energy boost.
Ginger is not high in potassium at all. Molasses is known for being high in magnesium not calcium
Some of the best content on any subject on any platform. Consistently. 🤝
My mom was a tour guide on Cyprus for many years and the native bus drivers adviced her to eat salt if she got a headache to retain the water.
This led me to start putting half a tea spoon of salt in my water when i go to a workout, plus half a tea spoon of brown sugar for some fast carbs and better taste, as well as a very small dose of Msm for my joint health. This has significantly improved my workouts.
After the workout I make a shake with unflavoured whey, peanutbutter, oat milk and a banana, which is rich in potassium.
Then about an hour before sleep I take magnesium dissolved in water to relax my muscles.
I had an idea that this was roughly how it worked, but i based it on muscle contraction/relaxation and water retention, so it's super cool to see you make a video about it!
If you want to know the tell-tale signs for deficiency:
Salt: Headaches, slow thinking, trouble focusing vision
Magnesium: cramps, calves in particular. Also feeling tense, especially when trying to go to sleep.
Potassium: Trouble holding tension in muscles, or not being able to get a good contraction.
Sugar: You aren't, unless you weight as much as a hamster and still insist on losing weight.
Just a word of advice: If you are hefty, don't go to hard on magnesium. It can cause pretty bad snooring, which screws over your sleep and wastes your progress due to poor recovery.
Very Important Comment!
Gold
You know what you talking about, clearly done your research and properly tested it out for yourself, this stud took me years to figure out then re figure out after I took advice from the wrong people.
Just don’t make the mistake of “more the better” too much salt will give you the opposite effect. Stick to what’s recommended.
best and most useful comment I read in a long time!!!
why not add salt to food?
Ryan is turning into an even more sarcastic buff Tony Stark
Thanks for the help ! Throughout my childhood, playing sports in school, (60's and 70's), they had salt tablet dispensers throughout the locker room. Then at work, they had them by the water fountains. This was a welding shop in Texas without A/C. They took out the salt tablets around 1981 or so and started making jugs of Gatorade.
Important, but not mentioned here, if you have any symptoms of low magnesium it still might be sodium you are lacking. Increasing sodium will spare magnesium allowing you to hang on to more. I tried magnesium supplements of all kinds for years and it wasnt until I specifically increased my salt intake that my issues dissapeared. I no longer supplement magnesium and have no low mag issues.
Great
That's very interesting.
You are the exception, but I am glad you found what worked for you. Topical mag works the best for me.
GOAT video for us nocturnal crampers post a heavy sweat day. Nothing like rolling out of bed mid dream state and pressing on the wall like your tearing the house down bc your calves or hamstring are spasming harder than a college girl on E at her first Skrillex show. Thx, upping my mag supp.
I am sorry you live that life. I do too :(
Add taurine to your protein drink or pre-workout, works wonders for cramping.
just be sure to do your research on Taurine and start at lower doses. You might also make sure when you start taking it that it’s the only new thing you add to your regiment. I’ve played with laundry lists of supps in the past but this year at 40 years old when I added Taurine (1000mg) and Actyl-L-carnitine (500mg 1 in morning and 1 mid day) to my normal supp regiment on a low carb high protein diet I began having issues with low blood pressure, low blood sugar, and what felt like symptoms of heart arrhythmia after taking for about a months time. Took those out and added back some carbs to my diet and back to normal. Everyone is different, just a side note.
Use STEROIDS and do it behind everyone's back, then come out and say you "worked harder" than everyone else, that's why you are "bigger" and "stronger"! Then endorse supplements with your STEROID body claiming it's from the supplements you sell!
Stay natural buddy!
What he claims is not universal at all. For me any night cramps is solved by adding some potassium during the day. I already use lots of extra magnesium. And this did not solve it. It is not as easy as he claimed. You are going to have to experiment to find out what is needed.
I just got back from Abu Dhabi and the hotel was advertising "low sodium" water in the rooms like it was a good thing. I currently live in Qatar and most of the water here is De-Salinated Salt water...but they Purify it and void it of any and all nutrients. When I first moved here 2 yrs ago I was so confused as to why I'm drinking a ton of water throughout the day but somehow was missing yellow/orange all day. Now I supplement with LMNT or other sugar free hydration packets especially during the summer when it's 130 degrees. I remember my big moment of clarity with sodium came about 8 yrs ago. It was over 100F and I was doing some tree trimming and bundling for half a day. I kept taking breaks and going in the AC and pounding waters. I ended up getting heat stroke and had to go to the hospital. I was telling them how I was pounding waters and they were telling me I should have been drinking some Electrolytes like Gatorade. I was just like...I didn't know humans "needed gatorade" lol but they told me to try the Electrolytes and it made a world of difference in my workouts as well as outdoor work
Demineralised water is actually pretty unhealthy. You’re literally flushing out all the minerals in your body by drinking this type of water. Avoid it any cost.
I bet you are not the type of guy that snacks on chips all day too.
I am so glad I found your channel. It’s informative and your jokes kill me. Love it!
Genuinely curious: are people unaware that electrolytes can be replenished from eating food?
Yes but not many know what foods will fufill that request.
I can tell you from experience food alone will not fix if you are sweating like crazy. I mean 113F in the afternoon working outdoors sweating. You WILL HAVE to supplement sodium or you will be out of balance.
@@Viracocha785 and then what, do I die? Does my body suddenly lose its sodium-retention abilities? Does my aldosterone production stop? What does it mean to be thrown out of balance?
@@swiftskilly uh actually yea you can lmao. Your joints will lock up and you can seize. A simple Google search of electrolyte imbalance and sodium deficiency/over hydration would enlightened you. 🤣
@@swiftskilly it means that your body will be operating suboptimally that's why its called a "supplement" no one is saying you will die if you're a little electrolyte deficient, im not sure why you said that as some sort of counter argument.
you wont be able to train as hard, your sleep wont be as restful, your stamina wont be as high. electrolytes are necessary for muscles to function properly and for most normal processes in the body. thanks for the questions, if you have any more simple google search should suffice.
Ryan, thank you for the clarification on the supplement you need depending on when you are cramping. I have talked to a lot of doctors they all seem clueless. They all just said "eat a banana" when I wasn't deficient in potassium as I eat potatoes with the skin which has more potassium. They never asked "when do you cramp".
You're kind of supposed to tell them "when".
Comedy + Genius + Discipline = Ryan
RELYTE has the best ratio:
810mg Sodium
1280mg Chloride
400mg Potassium
50mg Magnesium
I take 1 scoop first thing every morning with 12oz water. Again in the evening before workout. It’s been a life changer the last 1.5 years 🤙🏼
Also a ReLyte enjoyer! I would get random muscle twitches when falling asleep, which affected my sleep quality. My research suggested this might be due to electrolyte problems. I started taking one scoop a day, and within 3 days the problem disappeared. Every time I forget to take it for a few days in a row, it comes right back.
Is there a reason why RELYTE is 3 to 4 times more expensive than its competitors despite having similar ingredient list and profile of electrolytes?
Here’s the comprehensive list of Ryan’s drinks with each ingredient detailed:
1. *Pre-Workout Drink* (about 1 hour before workout)
- *Electrolyte Packet* : 1,000 mg of sodium (plus other essential electrolytes).
- *Glutamine* : 3g to enhance electrolyte and fluid absorption.
- *Water* : 25-30 oz to ensure good hydration before the workout.
2. *Intra-Workout Drink* (consumed during the workout)
- *Dextrose* : 28g for fast-acting carbohydrates to maintain energy.
- *Protein* : 22g of whey or complete protein to prevent muscle breakdown.
- *Creatine* : 5g (half of his total 10g intake) for supporting glycogen replenishment and energy.
- *Electrolyte Packet* : Another 1,000 mg of sodium for ongoing hydration.
- *Water* : Diluted to keep the concentration under 6% for easy digestion.
3. *Post-Workout Drink* (consumed immediately after the workout)
- *Dextrose* : 36g to aid rapid glycogen replenishment.
- *Honey* : 19g of carbohydrates from 3 tablespoons, adding fructose for liver glycogen stores.
- *Protein* : 44g of whey or complete protein for muscle repair and synthesis.
- *Creatine* : 5g (remaining half) to continue supporting muscle recovery and energy.
- *Glutamine* : Another 3g to improve post-exercise recovery and absorption.
- *Water* : Diluted for easy digestion and fluid uptake.
4. *Daily Hydration Drink* (consumed throughout the day)
- *Electrolyte Packet* : 1,000 mg of sodium or equivalent to replenish ongoing losses through sweat and urination.
- *Water* : Aiming for at least half his body weight in ounces, supplemented with electrolytes to prevent dilution of extracellular fluids.
This routine supports Ryan’s hydration, energy levels, and recovery needs throughout the day and during intense exercise.
Ryan=LEGEND
Ryan and Wifey= GUARDIAN ANGELS OF THE CANINE FUR BABIES🐶🐶❤️
1:56 😊😅😅
Very nice presentation on one of the most important but misunderstood areas of training -- hydration. I have spent hours researching this, and I will share your video as a fun way to explain some important principles.
Regarding the electrolyte mix: yes, I also found that none of the commercial products has the correct blend or levels of sodium, potassium, and magnesium. But it's not difficult to make your own mixture from raw ingredients. I make a mixture with Magnesium Citrate (875G), Potassium Citrate (1.3G), and Pink Sea Salt (1.6G) and drink that during my workout routine. I recently started adding 5G of dextrose, but that part is more of an experiment.
And TOTALLY REDEEMED ITSELF 😂 great Dumb and Dumber reference
It will literally never NOT be funny 😂
Soon, there is going to be the rapture. It's when there will be trumpet sounds, and after the trumpet sounds, God will lift his people from here. Also, God said people should be living by the Bible. Amen, and God bless you.
❤* John 3:16 - "For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him shall not perish but have eternal life". ❤
@@allenvayner4987mark 14 51 52
Jesus was caught in a park at 3am with a naked little boy
Thank you for your awesome presentation, Mr. Humiston. First one I've viewed. Look forward to viewing more. Godspeed!
Recipe for LMNT electrolyte powder:
254 grams iodized salt - Morton’s
38.1 grams potassium chloride - Bulk Supplements on Amazon
37.5 grams magnesium malate - Bulk Supplements on Amazon
100g edible citric acid powder
One tsp per 16 ounces of water.
Pennies per serving instead of getting ripped off!!!
Electrolyte ratios are 2-1 2-1 that's 2 potassium per sodium 2 calcium per magnesium
@@unou12die that is the LMNT recipe corrected for concentration of the ingredients I used. I’m not saying their recipe is the best. Only thar it is a rip-off. The 100 servings listed above is the cost of 5 LMNT packets.
@@fukugoogle8639 I was just adding to the conversation. It's hard to say exactly what each individuals needs are
Just tried this. It's ungodly putrid. How do you drink this?
@@donpetering5142 how much are you adding to a 16oz glass of water? If you are tasting a lot of salt then you don’t need to supplement. When I have been sweating at the gym, I barely taste it.
A small funnel makes putting powders into bottles of water much easier. Those electrolyte packs are commonly used by long distance runners. My brother runs marathons on a regular basis and he's been adding packs to his drinks for years.
Dr. Ryan, informative and down to earth
This was so informative. Thanks for displaying everything so clearly
"As someone who sweats profusely " is the second best justification intro statement behind "as someone who takes explosive shits"
Finally, I'm the hydration guy with my mates so good to see a vid covering it. The only thing I've also found is the osmolality of some electrolyte sups is too high so it sits in your stomach for ages. I have found one that works around this with an osmolality of 150mosmol/L but the downside is like all electrolytes their mixture is far from perfect also. But its a lot better then feeling too full and sick for ages
Brilliant! Life changing. You are so good at your “job” that even if you were made wrong by the future it would still be worth watching. Basic life stuff. Enjoyed the “Dumb and Dumber” reference. Even people who don’t like you personally should appreciate that you are unusually good at what you want to do. Whatever that is.. acting, writing, directing, editing, sports medicine?
For North and South Americans - Baja Salt (more than 100 minerals) for Europeans - Celtic Salt (more than 80 minerals). I always mix 1/4 small spoon in my 1,5 L botle water. Works like a charm ;) glad you made a video about it @Ryan Humiston!!!!!
Clicked like before watching because I know I'm about to get learned! I was not disappointed! I appreciate the honesty and ability to change your mind about something!
Mate your video editing is awesome! Great info too. Subbed
Electrolytes literally saved my life. If you train hard without replenishing them you’ll end up hurting yourself really bad. Also, I’d recommend throwing some Taurine into this mix.
Taurine twice a day for me
First thing in the morning then an hour before my workout
It not only helps in the gym but i feel it improves my mood too. Which i guess could help a lot with performance
Yup. I have no colon so pretty much always dehydrated. Drink them daily.
@@13TyresHuh?
@@elsereno4 it was surgically removed because of ulcerative colitis. Shit nearly killed me. Literally.
Oh man electorates are everything.
Went keto about 5 years back. Cramped up something deadly and barely lost weight.
Did it right this time and lost 15lbs in a couple weeks without sacrificing my body.
Dude, you are hilarious and... informative. So I need to rewatch this 2x.
08:03 = underrated supplement
Brother, if you were never in the military… you should have been. Your combination of humor and discipline is on point with us grunts
That was smart, never thought anything about craving mineral soda after training, but here's my explanation.
Great info as usual… thanks for all the work you put into this, it’s great stuff. Appreciate you!
If you are magnesium deficient try magnesium oil (magnesium chloride) not Epsom salts (magnesium sulfate). Magnesium has a hard time digesting through the gut but absorbs through the skin easily. I spray it on my lower back, hips and elbows when I get out of the shower. Great for sore/strained muscles inflammation and muscle relaxer.
Love this guy....the size of his Arms is NOTHING compared to his Hercules Desire for KNOWLEDGE and the Limitless ability of his Great Mind to Ingest Higher Realms of thought and Spit it OUT in Simple FACTS!
O yea His sense of HUMOR IS PRICELESS and Comes out in many other ways ....I will leave it up to him to explain in other posts ...HA!
I love that you check yourself. I follow you at a 6 month ratio. But you've only ever given good advice.
I now own 2 dogs and my electrolytes are perfect.
Thank you my good chap
Bro! Props for the all around high level content!
I thought dude was looking at the forbidden powder in the thumbnail lol 💀
Lol me too. That'll get you cut
Glutamine?😂
I don’t advocate for the use of illicit drugs, but…
If you ever get the chance to smell coke, do so. It has a nutty, sweet aroma.
😁
I don't like coke I just like the smell of it
@@jmitch8122 i accidentally smelt so hard it went up my nose 😳
I do a sort of 'Frog Fuel' pre-workout thing with Collagen Peptides and Adolph's Meat Tenderizer (Bromelain). The Adolph's breaks down the peptides into shorter sequences, making absorption better and faster. The salt in the Adolph's adds to the hydration value. I also add honey, citrulline malate (for the acid, amongst other things), creatine and HMB powder.
Glutamine for the win!!! I had to laugh at that moment of redemption.
That is one great video. I just randomly (somewhat) pressed to watch it and now I want to see more
Congrats on breaking 2m subs!
Dude you just explained why my last blood panel was wonky been buggin me for weeks couldn't figure it out thank you
"That was a tough bottle" 🤣
Thanks for Bill Nyeing the complicated information you talk about! It’s informative and entertaining!
@RyanHumiston, when does your supp line drop?
Here's my stack on a normal basis living in Florida and training outside, plus working in a moderate pace for 8 to 10 hours.
500mg Celtic Sea salt
250mg potassium(no salt)
150 to 200 mg magnesium
2.5g creatine
Mixed in 4oz of raw grape juice
16oz water
I drink this about 2 hours before training. Then again, post training
Eddie Hall should take notes
I dont care what anyone says your 2 decade old humor is funny AF..I told my cousins kid doing a paper on the early 21st century to watch your videos..
You look massive Ryan !
fr bruh he’s actually getting way bigger😭😭
Thats the power of roids :)
@@Tonaldo90why do you say that?
@@dg9015 why not?
@@Tonaldo90 why is he on steroids ?
I’ve suffered from migraines for years. I also workout 6 days a week and sweat a ton, including a decent amount at night. My neurologist never asked me about any of that. After many failed meds, I recently started taking 1-1.5 LMNT daily and boom…no migraines. TH-cam > Healthcare
My new training mix... 1.5 L of Fiji water. I scoup blue or orange Gatorade, 1 scoup Dr. Berg's electrolyte mix, 1 scoup isopure fruit flavor protein powder, 5 gr creatine, 5 gr glutamine, pinch of kosher salt and 3 g of taurine. I'm good for a hard 2 hour training session!
Fiji water got recalled because they found 3 strains of bacteria and high levels of manganese which cause brain damage
dont forget your beta alanine!!
Were your L-citraline at? Protien is carried by the blood after all.
Dr berg invaded my recommended for so long now lol
Id remove the 'blue' or 'orange' Gatorade. Contains artificial food dyes.
I agree highly with this take, proper electrolyte intake is key for muscle building.
Short story: can you make a video on dealing with stress since it affects my training.
Ryan, I've been following you for a while. One of my favorite TH-camrs since you're not only Extremely funny, help save animals but also have good content. Been stressed out lately, with work like exams and life itself. Can you offer some advice? Therapy (not working but helps) and medication has side effects and is not a solution.
Man you went all in on this video production.
Now I want a Mc griddle
This video is BRUTAL! fun, instructive you have a great personality and you rescue dogs!! damn of course i suscribe.
Ryan looking swole.😮
Yeah creatine works really well! 😏
@@sidrens5292Leads to baldness
@@mr.khorsani8740 no it doesn't 🙄
@@marshallg4569 did for me and a lot of people. It's bs that there's "studies" that it doesn't
Awesome stuff mate 🎉 great video
Everything depends on what SALT you use. Use table salt? Feel Thirsty. Use Sea Salt? Feel Satiated. Stop using CHEMICALS and start using Natural Sea Salt.
very professional, useful and watchable content. Thank you and your new dog...
This video is sponsored by the cartel
Thanx bro. Helping us understand. Keep up the good work. 👍😀
What is it? I don't wanna watch the video.
Same
@@tannerfjeld1046 What is it? Is it better than Tren?
Sodium, and electrolyte balanced supplements.
cocaine
@@robertfox05 low hanging fruit.. 👏 👏 👏
Thanks Ryan. I drink 1% milk with unflavored unadulterated whey protein before and during my workout. It's got a good mix of electrolytes, carbs and protein with just enough fat to give it a nice uptake rate: not too fast, not too slow.
Ryan Humiston mentions *Blood Urea Nitrogen (BUN)* as part of a way to assess hydration status. He explains that BUN, along with glucose and sodium levels from a blood panel, can be used to calculate *serum osmolarity* -a measure of the solute concentration in the blood.
High or low BUN levels can help indicate whether you’re overhydrated or dehydrated. In his case, he notes that his BUN level was on the lower end of the reference range, suggesting he was drinking too much plain water, which was diluting his extracellular fluid (ECF). This dilution causes the cells to pull in more water to rebalance the concentrations, potentially leading to issues like cell swelling.
By keeping an eye on BUN along with other blood markers, he suggests you can get a clearer picture of whether you need more electrolytes instead of just more water. This helps prevent overhydration and maintains a healthy electrolyte balance, particularly for those who are very active.
Here’s a summary of Ryan Humiston’s hydration and electrolyte recommendations from the video:
1. *Electrolyte Balance Over Plain Water* : Ryan emphasizes that hydrating with plain water alone isn’t enough, especially for active people. He recommends balancing electrolytes like sodium, potassium, and magnesium to properly hydrate and maintain cellular function.
2. *Pre-Workout Hydration* : About an hour before training, Ryan suggests pre-hydrating with an electrolyte solution (such as a mix of 25-30 oz of water with added sodium and potassium). He adds 3 grams of glutamine, which he finds helpful for rapid electrolyte absorption.
3. *Intra and Post-Workout Supplements* : During and after his workout, Ryan uses a large jug containing an electrolyte packet (providing around 1,000 mg of sodium) along with another scoop of glutamine. This helps him replenish what’s lost through sweat.
4. *Daily Electrolyte Intake* : Ryan supplements with additional electrolytes throughout the day, especially sodium, to make up for losses through both sweat and urine. He also follows a general guideline of drinking half his body weight in ounces of water per day, with added electrolytes as needed.
5. *Tracking Electrolyte Needs* : He suggests weighing yourself pre- and post-training to estimate fluid loss and replenish accordingly. He also notes signs of specific deficiencies, like cramping: magnesium deficiency can cause cramps at night or early in a workout, while sodium and potassium deficiencies may cause cramps later in a workout.
These recommendations are aimed at optimizing hydration for those who sweat heavily and are physically active, especially during intense training sessions.
Ryan's full pre-hydration routine, taken about 1 hour before training, includes:
1 packet of LMNT, providing:
1,000 mg of Sodium (Na)
200 mg of Potassium (K)
60 mg of Magnesium (Mg)
25-30 oz of water: This amount of water helps ensure the electrolytes are properly diluted and readily absorbed.
3 grams of Glutamine: He adds this to improve fluid and electrolyte absorption in the gut, enhancing hydration and helping him stay better hydrated throughout his workout.
Here’s Ryan's *intra- and post-workout drink* :
- *70 grams of Whey Isolate* : A fast-digesting protein source that provides essential amino acids for muscle repair and growth.
- *60 grams of Dextrose* : A simple carbohydrate that helps quickly replenish glycogen stores and boosts insulin, which can enhance nutrient delivery to muscles post-workout.
- *2 Tablespoons of Honey* : Another quick carbohydrate source, honey adds natural sugars and a small amount of antioxidants, further supporting glycogen replenishment and quick energy.
- *10 grams of Creatine* : Helps improve strength, power, and muscle recovery. Creatine is also beneficial for replenishing ATP stores, which are essential for muscle contractions.
- *1 LMNT Packet* :
- *1,000 mg of Sodium (Na)*, *200 mg of Potassium (K)*, *60 mg of Magnesium (Mg)*-this electrolyte mix helps replace what’s lost through sweat, maintaining proper hydration and supporting muscle function.
- *3 grams of Glutamine* : Assists with fluid and electrolyte absorption in the gut, while also supporting immune function and muscle recovery.
This combination is designed to refuel and rehydrate after intense workouts, providing a balance of protein, fast-digesting carbs, electrolytes, and muscle-supporting nutrients to optimize recovery and prepare for the next training session.
I got into electrolytes during Covid. I put on quite a few pounds since my gym closed down but I still ate as I trained 6 days a week. I got into keto, read up on all the literature and there it says you need to replenish your electrolytes since water holds onto electrolytes, carbs hold onto water and on keto you lose a lot of water since your carb intake is less than 20g per day.
They recommended generic low sodium salt, it's a powder mixture of NaCl, magnesium and potassium you can buy in pretty much every supermarket meant to lower your daily sodium intake by cutting it with other salty tasting compounds but it turns out to be a pretty effective allround electrolyte supplement as well. It's a dirt cheap alternative to electrolyte powder packs or expensive so called "fasting salts".
In my country of Norway the brand is called Seltin, in the US I think it's called NoSalt.
Keto worked a treat for shedding weight as well. 35lb lost in 4 months but I kicked the keto can when the gym opened up again. Can't work out hard on Keto but it's genius for appetite control and managing calories.
New Sub, feel at home here to get a few more decent years, will try your training programs. Ty Bud!
Look at the electrolyte composition of coconut, you’ll be amazed! I always ad some to my water when running long distance in hot weather, really helps a lot
I was struggling with drinking water and keeping myself hydrated until i started taking potassium which made me crave more salts which made me want to drink more water 😂 I feel and look a bit swelled from water but now I can take hot days again, being in sunlight for hours without feeling dizzy and sick, and overall feel better than before by starting potassium and increasing salts and water consumption 👌
Absolutely!!! I had terrible headaches from being de-salinated.
This guy is so rad. On so many levels.
I recently started adding Himalayan sea salt to my preworkout and other stuff and the placebo effect is very stronk so far i feel great
Can you a do a video on collagen? I recently learned it helps a lot with protein synthesis, and also has anti wrinkle properties.
I don’t think I’ve ever commented on a single TH-cam video before but Ryan, it is fucking insane how you almost always reliably release the perfect video around the same time as me thinking I should do more research into a certain topic
I use Anderson Concentrace mineral drops which reduces the tension of the water so you drink less while hydrating properly. I also use unbleached mineral salt as salt is not bad for you but bleached salt is.
The most important of these electrolytes that we are deficient in is MAGNESIUM. Not all magnesium salts are created equally. The one you want is Magnesium Glycinate.. also called Magnesium Diglycinate or Biglycinate
Congrats on 2 million subs!
For those of us who don't feel driven to be optimal, it's very easy to make a sports drink with suboptimal electrolyte amounts that's better than nothing: 2 tbsp sour citrus juice (lemon, lime, Seville orange, etc.), 2 packets Equal, 1/4 tsp Lite-Salt, a generous pinch normal salt, and 750 ml water. It tastes good and replenishes some water and some electrolytes.
Love this guy
You. Are. Really good.
Excellent! Ever cracked a Quinton vial of iso or hypotonic?
Love the Los Campeones hat! My favorite gym ever from when I lived in Minneapolis 💯
When I was prolonged fasting, I use something called Lite Salt. Morton make it. It's advertised as 50% less sodium by volume with the other half being potassium. There's also magnesium in it but the nutrition facts doesn't say how much. For just potassium, use something called No-Salt or Salt Free. These are advertised as sodium free alternatives. You can then dial in your sodium and potassium using table salt and one of those sodium free alternatives. Add honey to this for carbs and you have the ultimate caffeine free and natural energy drink that's dirt cheap and 100% customizable to your needs. You can also add apple cider vinegar but keep in mind that you're not drinking this to taste good, you're drinking it to not feel like crap. The bad taste doesn't last no where near as long as feeling like crap from low energy.
I put 1/2 teaspoon of Lite Salt in my protein shake. 1/2 teaspoon per 8 ounces and you're good. For magnesium, use Epsom salt. For all of these go by taste. You want your water salty enough to taste it but not too salty to where you can't chug it. Don't chug it though unless you want the toilet to be your friend. If you're going for a cleanse, then chug it and keep making those trips to the toilet until what's coming out of you is mostly clear. Oh and not being gross or immature, but don't trust a fart when you do this because it's almost certainly liquid and not gas.
My gosh your arms are incredible.
I love the LMNT, been using it for the last year
Not that I need yet another supplement to add to the routine but seriously, Ryan, I know you’re busy but I’d totally buy a Humiston Hydrator packet with your honey, creatine, glutamine, electrolyte blend.
Very good video , smart guy
You had me at McGriddles to the face...looking forward to your McGriddles video...McGriddles
Fantastic video!
Great science explanation and a good overview of the different ions and the balance needed or biological homeostasis target. That said, food is a HUGE X factor to one’s ability to stay hydrated. For example, high protein intake requires a huge amount of water in the body to breakdown and even more when taken in excess. Another consideration would be the type of foods you eat and their water content - plant-based (leaning) vs animal based (leaning). One can potentially get a large amount of the necessary water the body needs without drinking 1oz/1lb/day. Additionally, your ion intake from foods and beverages has a big impact. Have a look at foods high in potassium and/or sodium. In the American diet, sodium is usually too high which causes edema in some and chronic dehydration (due to unbalanced biological concentration) in others. In healthy adults, potassium is usually too low - again, especially in the American diet. Lastly, diuretics should be considered as well - natural or synthetic: caffeine, prescription drugs, artificial sweeteners, etc.
Well done
I used to get cramps later in the day and in my sleep and potasium didn't do jack . when I decided to try out extra magnesium the cramps went away , thanks for the confirmation
yup yup yup.. that's what I do... 32 ounces of water with 1.5 packets ( 9grams) of LMNT 1 hour pre gym work out 4/6 days. And Because I do a 2nd activity of 2 hours road cycling 4/7 days.. I do a 2nd round of that water/lmnt mix. Greatly improves the cramping/charlie horse.. issues.. especially as it's now much warmer weather. I continue hydrating through out the reminder of the day with another 32 ounces of water. Daily that's around 90-ish ounces of fluid.. 2/3 with electrolytes. I do agree.. that.. there could be a push for a little more magnesium.. and maybe a bit more Potassium..in the LMNT.. but it is what it is.. : easy to add the Mag/Potas with a couple of capletts. I'll check out the addition of Glutimine to the mixture. 3 to 4 grams?
I live in a place where temparatures after my morning workout would cross 35C. Within half hour of workout I would feel drowsy and lethargic. My friend suggested I could be low on sodium. I started having half teaspoon salt before my workout and it helped. No more lathargy. I switched over to WHO-ORS soon after for additional minerals.
Thanks Ryan. Wildland Fire is my area, so basically a professional water drinker, wood thrower, ditch digger and backpack carrier. Curious if glutamine is a reasonable thing to try ass an emdurance athlete (run ultras also). Shitting your pants and or other G.I. problems is really bad when there's miles of hot terrible terrain to travel by foot between me and my other pants or a comfortable place to take a breakm