June 11, 2025 • 27 mins
Fit, Healthy & Happy Podcast
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Speaker 1 (00:00):
Welcome to there is a Method to the Madness.
My name is Rob Maxwell and I'man exercise physiologist and
personal trainer.
I am the owner of Maxwell'sFitness Programs and I've been
in business since 1994.
The purpose of this podcast isto get to the real deal of what
really works and, mostimportantly, why things work.
(00:21):
Hence the name.
There is a a method to themadness.
Before I get to today's show, Iwant to thank Jonathan and Lynn
Gildan of the Gildan Group atRealty Pros.
They are committed to providingthe highest level of customer
service in home sales.
Why don't you give them a shoutand figure out what your home
is worth?
386-451-2412.
(00:44):
Hello everyone.
Rob here Gonna pick up anothertopic that we can talk about and
I certainly hope that it helpsyou.
I like talking about fitness,wellness, health, sports,
psychology, all of these things,and you know, as I've said in
(01:09):
the past, I really want to cutthrough all the BS so you can
figure out what you should bedoing.
One of the most commoncomplaints I hear from clients
when I'm working with them isjust how confused they get
because of all the informationthat goes on out there.
And you know I talk about thata lot and I continue to bring it
(01:34):
up because I get it, I totallyunderstand and I want everybody
to exercise and eat well forthem and be healthy and do all
those good things, and I feellike my service is to cut
through the BS.
I've got nothing to sell youother than my personal training
(01:58):
business, but that's full.
So I'm really not sellinganything other than I'm trying
to sell physical fitness and theright way to do things, the
simple way to do things and youknow that's essentially what
this podcast is all about it'sjust keep giving it to you
straight.
You know, trying to simplifythings.
(02:19):
I mean some things are verycomplicated out there.
I mean there are definitelycomplicated exercise physiology
topics it's not that but theapplication of it typically is
not complicated at all.
It's pretty straightforward andyou know that's what this is
(02:39):
about.
So today I'm going to pick upanother topic that comes up.
It was a question from somebodyand they, you know, wanted to
know about hydration and waterand all that during the hot
summer months while exercising.
And you know I mean thingstypically come up because they
(03:01):
come up.
I mean you know it's now Junein Florida.
Well, it's June everywhere, rob.
Very good, but it is now Juneand it is Florida for me anyway,
which means that it is hot.
It's getting hot and I've livedin Florida since 1975.
(03:23):
And I can tell you that I amwell aware that Florida is just
getting warmed up.
It's just now starting to gethot.
It definitely hasn't evenpeaked yet.
A little funny side note onthat.
So I moved to Florida I was 10years old in 1975.
And guess what month?
(03:44):
I moved to Florida In July.
Okay, I don't know what myparents were thinking, but we
moved to Florida from New Yorkin July and it was hot and I'd
never been to Florida come tothink of it it until I moved
here.
So, uh, yeah, it was a bittoasty and I didn't know really
(04:09):
what like I had gotten myselfinto or what they had gotten me
into.
But I can remember, uh, youknow the things we remember.
I remember like nighttime anduh, I think it was like my first
night or maybe first week orwhatever, but like I would scoot
over against the wall and Iguess you know I don't know if
(04:32):
it had wallpaper on or painted,but whatever it was a wall
trying to get like some cold air, because you know how, like, if
you lean against something likethat for a bit you get get a
feeling of cold.
I don't even know.
I mean, obviously it didn'tstay cold long, but like that's
how hot it was, because I was sonot used to it.
But I adjusted, we all adjustand look, there's many perks to
(04:57):
living in the warmer climates.
I don't mind it really.
I actually don't mind it at all.
I'd say I probably preferredover colder climates, for sure,
but there are things we have tothink about when we're active.
Well, everybody has to thinkabout it.
But I will say that people whoare outside and more active and
(05:19):
exercise do have to reallyprepare more for the hot
temperatures.
For sure, everybody needs tostay hydrated, but the question
was about how to exerciseappropriately and how to prepare
for that with hydration.
So let's talk about that Again.
(05:42):
This is a subject that is prettystraightforward.
It hasn't changed.
You know, as I've said in thepast, that most of the
recommendations have been knownfor a long time.
There are some slight nuanceson them and there's some slight
opinions on them, and you knowthat's okay.
But you know we've known thisfor a really long time.
But again, knowing things andapplying things are two
(06:05):
different things.
I will say that most activeexercisers that I know unless
you're really new to it oryou're new to Florida you know.
And I want to caution everybody, though, to not think just
because it's not super hot whereyou live, that you don't have
to pay attention to it.
(06:25):
That's really not true.
I'll tell you a story aboutthat later.
But we do have to pay attentionto hydration, no matter where
we live, what the ambienttemperatures are all the time,
but we do have to be even morecautious in the heat.
All right, so we've had theinformation for a long time.
(06:46):
Let's talk about some basichydration levels first.
Okay, so the first thing youneed to understand is that how
much you drink fluid wise isdependent upon how much you
weigh.
That's a big part of it.
So bigger people and more fitpeople actually sweat more.
(07:09):
Bigger people just becausethere's more surface area and
bigger.
I mean, that's subjective, butbigger people are going to sweat
more.
They're going to lose morefluids, and more fit people are
going to sweat more.
More muscular people are goingto sweat more, are going to
sweat more.
More muscular people are goingto sweat more.
So in that case, you need tomake sure that you hydrate even
(07:30):
more.
All right.
So there's a lot of differentrecommendations out there.
I remember being a little kidand hearing that we should drink
around 10 ounces or 10 cups ofwater per day.
I mean that's fine, I meanthat's not bad, but we have
evolved a little since then.
(07:50):
But there is still the cupsrecommendation out there.
They've changed it a littlemore, saying bigger people
should consume 13 cups of waterper day and smaller people again
it's subjective, that's kind ofwhy I'm saying it that way
should consume 10 cups of waterper day.
I mean that's okay, but Ireally think that there's better
(08:13):
ways to do it.
One of the ways that I've alwaysliked is just half of your body
weight in fluid ounces.
I mean that's pretty good.
So if you're 160 pound person,you know 80 fluid ounces of
water per day would be good.
That's a really goodrecommendation.
(08:35):
And then you have, you know,not as tight recommendations
meaning not really, you know,pushed by the ACSM or the
American Heart Association orany of these but you know the
recommendations of a gallon ofwater per day.
I mean I personally go by that,but that's very close to half
(08:57):
of my body weight in ounces.
Anyway, I simply do it becauseit's easier for me to track.
I will buy a gallon of waterand I will drink it and when
it's done I know I've consumedmy gallon.
I mean, I know other people buythe big old 48 ounce thermoses
(09:18):
that they fill up a couple times.
I mean that works too.
I mean whatever works for you.
But if you're looking for likethe most scientific middle of
the road answer as far as yourdaily hydration needs, it's
going to be half of your bodyweight in ounces.
That's pretty good, okay.
Now next thing on that is youknow what should it be?
(09:42):
Well, it should be water, okay.
So I'm not saying don't drinkfruit juices or don't drink iced
tea or any of those things.
I mean they're fine.
Well, you know, I don't knowabout fruit juices.
That's pretty high in sugar.
Most people don't need all thatsugar.
But like iced tea and thingslike that, I mean, of course,
(10:03):
that's, you know, tastes good.
I like drinking unsweet tea, Ilike drinking coffee.
But we do have to keep in mindthat caffeine is a diuretic.
So you don't really want tocount that as your fluid ounces.
You pretty much want to countyour water as your fluid ounces
and also keep in mind that ifyou're going to drink a lot of
(10:25):
coffee or tea, you're probablygoing to want to increase your
hydration levels even more.
So I mean, hyponatremia is areal thing.
That's water intoxication andit does happen, but man, it is
so rare.
(10:45):
I mean that doesn't mean go outand test it and drink three
gallons of water as quick as youcan.
Of course not.
There have been cases wherepeople in marathons have
consumed too much water and verylittle sports drink and they
(11:06):
have flushed out all of thesodium from their bloodstream.
And that's what hyponatremia is.
I mean, that does happen, butman, that is rare and probably
not going to happen.
So worst case scenario, ifyou're drinking some coffee,
drinking some tea and you feellike you know that maybe you can
(11:26):
consume some more water I meanconsume some more water.
I mean probably worst casescenario is you're going to have
to pee more.
I think that's worth it to goahead and do that, all right.
And people that drink alcohol Imean, just keep in mind I'm not
telling you not to drink, but Iam telling you that alcohol is a
(11:46):
diuretic and please don't countyour beer, wine or Jim Beam as
your hydration, because it isnot.
And I'm also telling you youdon't have to not drink.
I'm just saying that it is adiuretic.
So let's say you went out thenight before and you're acting
like you are 21 again.
(12:08):
You know, I guess you knowbeing a little judgmental here.
But let's say you do that andyou tie one on a little bit and
you're going to run a 5K in themorning.
Okay, keep in mind, you areextremely dehydrated and it
doesn't have to be that extreme.
I'm kind of like making it ajoke so you can get it, because
(12:28):
I do know some people that mighthave three or four or five or
ten glasses of wine or so, likethe day before, and then get up
and they're going to do a 5k orthey're going to go for their
run.
I want to caution you.
You are dehydrated, it is adiuretic.
So if you're going to do that,I'm not saying don't run.
(12:50):
What I am saying is you'regoing to want to be even more
careful about your hydration.
Really, drink a lot of fluidsbefore you get out there, or you
will pay for it or worse.
I mean, you could put yourselfinto some you know heat issues
that you don't want to have.
Okay, so that's how we prepareon a day-to-day basis.
(13:12):
We want to make sure that we'rehydrated all the time.
We want to make sure that we'redrinking at least half of our
body weight in water, in ounces.
We want to make sure that if wedrink too much alcohol,
caffeine of any sorts, that wewant to include even more
hydration to balance that out alittle bit.
(13:34):
And one final thing you can dois keep in mind the color of
your urine will give you someindication.
I say some because if you'retaking a lot of vitamins water
soluble vitamins, such as B'scomplexes and B12's you're going
to excrete a lot of that andyour urine color is going to be
(13:55):
darker than usual.
So that's not going to be agood lot of that and your urine
color is going to be darker thanusual.
So that's not going to be agood indication of hydration.
But if you're not doing that,darker urine will mean you are
more dehydrated than lighterurine.
So that is a decent indicatorfor you.
So you can keep that in mind aswell.
All right, now let's talk aboutwhat to do before you exercise.
(14:18):
So Two to three hours before amoderate or brisk exercise
session, say in the heat.
When I say the heat, you knowI'm talking like 80 degrees and
up, and for Florida that is allthe time.
Pretty much.
We're now reaching that pointto where it's that when you wake
(14:39):
up.
So it's it's pretty darn hotall the time.
So in hotter, more humidenvironments you're going to
want to make sure that you'repaying extra attention to your
hydration levels prior toexercise, but you're going to
want to have between 17 and 20ounces of water or sports drink
two to three hours before.
(14:59):
Now my rule of thumb is I mean,if you're going to work out at
5, it's going to be very hard todo that at 2 am.
I get it, and this isn't likethis.
You know I'm making up thisexample.
I mean I have some clients that, and I'm one of them.
But I have some clients that dodo their runs at 5 o'clock in
(15:19):
the morning.
I'm pretty sure they don't getup at 2 to hydrate, but I'm also
pretty sure they don't get upat 2 to hydrate, but I'm also
pretty sure that once they getup they are drinking water.
In an ideal world, in a perfectworld, you're going to want to
try to hydrate 2 to 3 hoursbefore and try to get in 17 to
20 ounces of fluid, depending onyour weight If you would call
(15:39):
yourself bigger or whateveryou're going to want to go to
the top end of that 20 ounces orwhatever you know.
You're going to want to go tothe top end of that 20 ounces.
All right, now, roughly 10 to20 minutes before and that is
something everybody has controlover then you're going to want
(16:00):
to I mean, you have control overgetting up and setting your
alarm at two if you really wantto, but let's face it, that's
probably not going to happen.
But let's face it, that'sprobably not going to happen.
But 10 to 20 minutes prior toexercise, you're going to want
to drink another 7 to 10 ouncesof fluid Very reasonable, right?
Half a water bottle, a littlemore than a cup, just.
You know you're going to go outon that run and just beforehand
(16:23):
you drink a nice amount 7 to 10ounces, right, that's half a
water bottle.
Well, maybe a little bit morethan half, but you're going to
want to drink it down.
Now, if you're exercising for,say, longer than 20 minutes or
so, you're going to want toconsume 7 to 10 ounces of fluid
(16:43):
every 10 to 20 minutes.
You don't want to add all thatup and say, well, I'll just do
that, 30 ounces or so at the 30minute mark.
No, you're going to sweatimmediately in the heat and
humidity.
So you're really going to wantto keep that up as you go and I
(17:04):
know it's not always in yourcontrol when you do that but you
can keep like a little handheldwater bottle with you as you
run, as you power walk.
Of course, if you're on youroutdoor bike, they have a water
bottle cage for that.
If you're doing a 5K, theytypically have a stop at the
halfway mark or whatever.
But just so you know thescience roughly 7 to 10 ounces
(17:28):
every 10 to 20 minutes.
So you're going to want todrink it down, stay hydrated.
I know it sounds like a lot,but, man, you would be surprised
at just how much you sweat.
I'm going to give you somenumbers on that.
It will actually blow you awaysweat.
All right, I'm going to giveyou some numbers on that.
It'll actually blow you away.
(17:53):
Now, before I talk about what tohave in that fluid, let's talk
about immediately afterwards.
You're going to want to chuganother 20 ounces of fluid right
afterwards because that's whenyou prepare for your next
endeavor, meaning you're goingto put everything back.
You drank endeavor meaningyou're going to put everything
back.
You drank.
All right, I know it soundslike a lot, but it's really not,
because I believe we're allchronically hydrated.
Now, if you're going to be outin the heat and you're doing
(18:15):
pretty intense exercise so inother words, if you're on the
treadmill in a climate,controlled environment, you
probably don't have to worryabout having any sports drink.
You probably don't have toworry about the sodium so much.
I still want you to have thewater.
But if you're going to beoutside, where it gets a little
more precarious out there,you're going to want to think
(18:40):
about some sports drinks.
So when I talk about that, 7 to10 ounces roughly 10 to 20
minutes prior, and then 7 to 10ounces every 10 to 20 minutes,
that can include some sportsdrink, because you're going to
want to put the sodium backbecause you are sweating out the
sodium.
Now, most people aren't goingto get to the state of
(19:03):
hyponatremia water intoxication,where it's a deadly situation
where you flushed out all yoursodium, but we probably all
flush out some sodium and thatwill impact performance and it
will impact how you feel.
So if you are exercisingoutdoors and you are exercising
fairly intensely, then I dorecommend that you have a sports
(19:25):
drink.
You're going to want to makesure that your sports drink is
only 4% to 8% carbohydrate, allright, so that is very, very low
in sugar.
You don't need a lot of sugarfor this.
You're really trying to putback the sodium.
(19:46):
You're going to want to makesure that you have roughly a
sports drink that has 300 to 700milligrams per liter of sodium
in it.
A lot of the newer types ofelectrolytes will have that, but
you're going to want to checkfor that.
Sodium is going to be the mainingredient on there.
(20:07):
So your sports drink should befairly high in sodium and very
low in sugar.
So that's not what Gatorade is.
Gatorade is a pure sugar.
You can dilute all that to makeit work for you, but I really
suggest investing in some goodelectrolytes that will cover
that for you.
Okay, that's again, if you'regoing to be exercising in the
(20:30):
heat outdoors inside, I suggestyou just stick to the plan I
already told you, which is justhave the basic water.
Now, this isn't about when toexercise and all that, but I
just feel like I have to beresponsible here.
When I say exercise outdoors, Imean in the summer.
I mean I've always been a 7 to7 rule of thumb guy, with that
(20:55):
Meaning that exercise before 7am if you're going to exercise
outdoors, or after 7 pm in thehot summer months of, say,
florida, florida, texas,somewhere it gets really hot.
You don't want to be exercisingmidday or even late morning
when it's hot outdoors.
If you're training for an eventand you have to get acclimated
(21:17):
to the heat, okay, that'sdifferent.
Knock yourself out, but pleasebe prepared.
But I'm talking about even ifyou're getting out early in the
morning, like I do, you're goingto want to make sure you still
have those electrolytes Allright Indoors.
Again, you can stick to wateron that.
Now check out some of thesefacts right here.
This is pretty.
(21:38):
A person who's like, say, doinga moderate workout moderate
would be like brisk walking,maybe light jogging, but I'd say
more like brisk walking orcasual bike riding they're going
to lose between 17 and 51ounces of fluid in 30 minutes.
(22:04):
17 to 51.
I mean that's a lot.
I mean you're dripping at thatpoint, right, and that's
moderate exercise.
That's a nice 30 minute powerwalk.
So if you're not hydrated goingin.
I mean you are dehydrated,coming out right and let's say
(22:25):
you up the ante a little bit,like you are doing more what we
call vigorous exercise orintense exercise, like you are
running, like this morning.
For me, this is Sunday morning Iwent for a run, a three mile
run, a little over three miles.
I got out by 630, to be done byseven.
(22:45):
I mean that is, you know,that's early and I was dripping.
And why was I dripping?
Well, based on my body weightI'm going like the middle ground
here I probably burned about 70ounces of fluid in 30 minutes.
70 ounces minutes, 70 ounces.
(23:11):
So statistically, we're goingto lose between 35 and 85 ounces
of fluid in 30 minutes ofvigorous exercise.
Based on our body weight, Imean that is a lot of fluid.
So if you're not putting it back, what's happening to you?
Okay, so it could get reallyserious, right?
Dehydration can bring aboutheat exhaustion and then God
forbid heat stroke.
But it could get really serious, right?
Dehydration can bring aboutheat exhaustion and then God
forbid heat stroke.
But it could happen.
I'm not trying to steer youaway from exercise, of course
(23:32):
not.
All this you can prepare for bysimply making sure that you're
taking your hydration needsserious out there.
But even if it doesn't reachthat extreme, it's still going
to affect how you feel in yourperformance and I don't want you
to like, I mean, honestly, Icould care less about
(23:54):
performance, right?
I mean, if you're too wrappedup in your times and all that, I
think that's a problem anyway,but I don't want you to finish a
run and go.
Man, I felt like crap.
I started out okay, my pace wasgood, and then towards the end
I just had a walk, because whathappens then?
Well then, you're not going towant to do it.
(24:14):
I mean, human nature says ifsomething really didn't go very
well, you're going to be lesslikely to want to do it.
It's classical conditioning.
I don't want that to happen.
So I'm trying to help youunderstand that this isn't, I
mean, for people that areperformance minded, great.
I mean, think about it that way.
If that really is whatmotivates you, fine and go.
Well, your performance is notgoing to be as good if you're
(24:35):
dehydrated Absolutely not.
But if you're not performanceminded, you go.
I don't care about that.
But you know, I felt like shitafterwards.
It's like, okay, that doesn'treally have to happen either.
Stay hydrated.
I just want to prepare you forthat and for my tennis players
out there, my pickleball players, my golfers so this isn't just
(24:55):
the runners, the walkers,whatever and a lot of those
sports are played in the heat.
A lot of people play.
I know the pickleball peopleover at Daytona Beach Shores are
playing like early, but they'realso playing up until like 11
o'clock in the morning.
It is hot.
You have to hydrate.
It is the same rule of thumb.
(25:15):
Drink 20 ounces of fluid assoon as you wake up, drink 7 to
10 ounces roughly 10 to 20minutes before you even get
there.
Right when you're getting outof your car, drink it and then
continue to consume about 10 to20 ounces every.
I'm sorry, 7 to 10 ounces every20 minutes or so, every 10 to
(25:35):
20 minutes.
Really, make sure you have yourwater bottle out on the court
and drink it.
When you're playing golf, samething.
I know you're not as activecardiovascularly speaking, but
you're still moving around, it'sstill hot.
Make sure you stay hydrated.
All right, we want to have ahappy summer.
We want to have a hydratedsummer.
(25:56):
Thank you for listening totoday's program.
I ask you to please follow theshow wherever you get your
podcasts and please selectautomatic download, because that
really helps the show.
Now I want to thank overheaddoor of Daytona beach, the
area's premier garage doorcompany.
They have the best product.
(26:17):
They have the best service.
I personally vouch for Jeff andZach Hawk, the owners.
They are great people with agreat company.
If you have any garage doorneeds, please give them a shout
at 386-222-3165.
Welcome to there is a Method to the Madness.
My name is Rob Maxwell and I'man exercise physiologist and
personal trainer.
I am the owner of Maxwell'sFitness Programs and I've been
in business since 1994.
The purpose of this podcast isto get to the real deal of what
really works and, mostimportantly, why things work.
(00:21):
Hence the name.
There is a a method to themadness.
Before I get to today's show, Iwant to thank Jonathan and Lynn
Gildan of the Gildan Group atRealty Pros.
They are committed to providingthe highest level of customer
service in home sales.
Why don't you give them a shoutand figure out what your home
is worth?
386-451-2412.
(00:44):
Hello everyone.
Rob here Gonna pick up anothertopic that we can talk about and
I certainly hope that it helpsyou.
I like talking about fitness,wellness, health, sports,
psychology, all of these things,and you know, as I've said in
(01:09):
the past, I really want to cutthrough all the BS so you can
figure out what you should bedoing.
One of the most commoncomplaints I hear from clients
when I'm working with them isjust how confused they get
because of all the informationthat goes on out there.
And you know I talk about thata lot and I continue to bring it
(01:34):
up because I get it, I totallyunderstand and I want everybody
to exercise and eat well forthem and be healthy and do all
those good things, and I feellike my service is to cut
through the BS.
I've got nothing to sell youother than my personal training
(01:58):
business, but that's full.
So I'm really not sellinganything other than I'm trying
to sell physical fitness and theright way to do things, the
simple way to do things and youknow that's essentially what
this podcast is all about it'sjust keep giving it to you
straight.
You know, trying to simplifythings.
(02:19):
I mean some things are verycomplicated out there.
I mean there are definitelycomplicated exercise physiology
topics it's not that but theapplication of it typically is
not complicated at all.
It's pretty straightforward andyou know that's what this is
(02:39):
about.
So today I'm going to pick upanother topic that comes up.
It was a question from somebodyand they, you know, wanted to
know about hydration and waterand all that during the hot
summer months while exercising.
And you know I mean thingstypically come up because they
(03:01):
come up.
I mean you know it's now Junein Florida.
Well, it's June everywhere, rob.
Very good, but it is now Juneand it is Florida for me anyway,
which means that it is hot.
It's getting hot and I've livedin Florida since 1975.
(03:23):
And I can tell you that I amwell aware that Florida is just
getting warmed up.
It's just now starting to gethot.
It definitely hasn't evenpeaked yet.
A little funny side note onthat.
So I moved to Florida I was 10years old in 1975.
And guess what month?
(03:44):
I moved to Florida In July.
Okay, I don't know what myparents were thinking, but we
moved to Florida from New Yorkin July and it was hot and I'd
never been to Florida come tothink of it it until I moved
here.
So, uh, yeah, it was a bittoasty and I didn't know really
(04:09):
what like I had gotten myselfinto or what they had gotten me
into.
But I can remember, uh, youknow the things we remember.
I remember like nighttime anduh, I think it was like my first
night or maybe first week orwhatever, but like I would scoot
over against the wall and Iguess you know I don't know if
(04:32):
it had wallpaper on or painted,but whatever it was a wall
trying to get like some cold air, because you know how, like, if
you lean against something likethat for a bit you get get a
feeling of cold.
I don't even know.
I mean, obviously it didn'tstay cold long, but like that's
how hot it was, because I was sonot used to it.
But I adjusted, we all adjustand look, there's many perks to
(04:57):
living in the warmer climates.
I don't mind it really.
I actually don't mind it at all.
I'd say I probably preferredover colder climates, for sure,
but there are things we have tothink about when we're active.
Well, everybody has to thinkabout it.
But I will say that people whoare outside and more active and
(05:19):
exercise do have to reallyprepare more for the hot
temperatures.
For sure, everybody needs tostay hydrated, but the question
was about how to exerciseappropriately and how to prepare
for that with hydration.
So let's talk about that Again.
(05:42):
This is a subject that is prettystraightforward.
It hasn't changed.
You know, as I've said in thepast, that most of the
recommendations have been knownfor a long time.
There are some slight nuanceson them and there's some slight
opinions on them, and you knowthat's okay.
But you know we've known thisfor a really long time.
But again, knowing things andapplying things are two
(06:05):
different things.
I will say that most activeexercisers that I know unless
you're really new to it oryou're new to Florida you know.
And I want to caution everybody, though, to not think just
because it's not super hot whereyou live, that you don't have
to pay attention to it.
(06:25):
That's really not true.
I'll tell you a story aboutthat later.
But we do have to pay attentionto hydration, no matter where
we live, what the ambienttemperatures are all the time,
but we do have to be even morecautious in the heat.
All right, so we've had theinformation for a long time.
(06:46):
Let's talk about some basichydration levels first.
Okay, so the first thing youneed to understand is that how
much you drink fluid wise isdependent upon how much you
weigh.
That's a big part of it.
So bigger people and more fitpeople actually sweat more.
(07:09):
Bigger people just becausethere's more surface area and
bigger.
I mean, that's subjective, butbigger people are going to sweat
more.
They're going to lose morefluids, and more fit people are
going to sweat more.
More muscular people are goingto sweat more, are going to
sweat more.
More muscular people are goingto sweat more.
So in that case, you need tomake sure that you hydrate even
(07:30):
more.
All right.
So there's a lot of differentrecommendations out there.
I remember being a little kidand hearing that we should drink
around 10 ounces or 10 cups ofwater per day.
I mean that's fine, I meanthat's not bad, but we have
evolved a little since then.
(07:50):
But there is still the cupsrecommendation out there.
They've changed it a littlemore, saying bigger people
should consume 13 cups of waterper day and smaller people again
it's subjective, that's kind ofwhy I'm saying it that way
should consume 10 cups of waterper day.
I mean that's okay, but Ireally think that there's better
(08:13):
ways to do it.
One of the ways that I've alwaysliked is just half of your body
weight in fluid ounces.
I mean that's pretty good.
So if you're 160 pound person,you know 80 fluid ounces of
water per day would be good.
That's a really goodrecommendation.
(08:35):
And then you have, you know,not as tight recommendations
meaning not really, you know,pushed by the ACSM or the
American Heart Association orany of these but you know the
recommendations of a gallon ofwater per day.
I mean I personally go by that,but that's very close to half
(08:57):
of my body weight in ounces.
Anyway, I simply do it becauseit's easier for me to track.
I will buy a gallon of waterand I will drink it and when
it's done I know I've consumedmy gallon.
I mean, I know other people buythe big old 48 ounce thermoses
(09:18):
that they fill up a couple times.
I mean that works too.
I mean whatever works for you.
But if you're looking for likethe most scientific middle of
the road answer as far as yourdaily hydration needs, it's
going to be half of your bodyweight in ounces.
That's pretty good, okay.
Now next thing on that is youknow what should it be?
(09:42):
Well, it should be water, okay.
So I'm not saying don't drinkfruit juices or don't drink iced
tea or any of those things.
I mean they're fine.
Well, you know, I don't knowabout fruit juices.
That's pretty high in sugar.
Most people don't need all thatsugar.
But like iced tea and thingslike that, I mean, of course,
(10:03):
that's, you know, tastes good.
I like drinking unsweet tea, Ilike drinking coffee.
But we do have to keep in mindthat caffeine is a diuretic.
So you don't really want tocount that as your fluid ounces.
You pretty much want to countyour water as your fluid ounces
and also keep in mind that ifyou're going to drink a lot of
(10:25):
coffee or tea, you're probablygoing to want to increase your
hydration levels even more.
So I mean, hyponatremia is areal thing.
That's water intoxication andit does happen, but man, it is
so rare.
(10:45):
I mean that doesn't mean go outand test it and drink three
gallons of water as quick as youcan.
Of course not.
There have been cases wherepeople in marathons have
consumed too much water and verylittle sports drink and they
(11:06):
have flushed out all of thesodium from their bloodstream.
And that's what hyponatremia is.
I mean, that does happen, butman, that is rare and probably
not going to happen.
So worst case scenario, ifyou're drinking some coffee,
drinking some tea and you feellike you know that maybe you can
(11:26):
consume some more water I meanconsume some more water.
I mean probably worst casescenario is you're going to have
to pee more.
I think that's worth it to goahead and do that, all right.
And people that drink alcohol Imean, just keep in mind I'm not
telling you not to drink, but Iam telling you that alcohol is a
(11:46):
diuretic and please don't countyour beer, wine or Jim Beam as
your hydration, because it isnot.
And I'm also telling you youdon't have to not drink.
I'm just saying that it is adiuretic.
So let's say you went out thenight before and you're acting
like you are 21 again.
(12:08):
You know, I guess you knowbeing a little judgmental here.
But let's say you do that andyou tie one on a little bit and
you're going to run a 5K in themorning.
Okay, keep in mind, you areextremely dehydrated and it
doesn't have to be that extreme.
I'm kind of like making it ajoke so you can get it, because
(12:28):
I do know some people that mighthave three or four or five or
ten glasses of wine or so, likethe day before, and then get up
and they're going to do a 5k orthey're going to go for their
run.
I want to caution you.
You are dehydrated, it is adiuretic.
So if you're going to do that,I'm not saying don't run.
(12:50):
What I am saying is you'regoing to want to be even more
careful about your hydration.
Really, drink a lot of fluidsbefore you get out there, or you
will pay for it or worse.
I mean, you could put yourselfinto some you know heat issues
that you don't want to have.
Okay, so that's how we prepareon a day-to-day basis.
(13:12):
We want to make sure that we'rehydrated all the time.
We want to make sure that we'redrinking at least half of our
body weight in water, in ounces.
We want to make sure that if wedrink too much alcohol,
caffeine of any sorts, that wewant to include even more
hydration to balance that out alittle bit.
(13:34):
And one final thing you can dois keep in mind the color of
your urine will give you someindication.
I say some because if you'retaking a lot of vitamins water
soluble vitamins, such as B'scomplexes and B12's you're going
to excrete a lot of that andyour urine color is going to be
(13:55):
darker than usual.
So that's not going to be agood lot of that and your urine
color is going to be darker thanusual.
So that's not going to be agood indication of hydration.
But if you're not doing that,darker urine will mean you are
more dehydrated than lighterurine.
So that is a decent indicatorfor you.
So you can keep that in mind aswell.
All right, now let's talk aboutwhat to do before you exercise.
(14:18):
So Two to three hours before amoderate or brisk exercise
session, say in the heat.
When I say the heat, you knowI'm talking like 80 degrees and
up, and for Florida that is allthe time.
Pretty much.
We're now reaching that pointto where it's that when you wake
(14:39):
up.
So it's it's pretty darn hotall the time.
So in hotter, more humidenvironments you're going to
want to make sure that you'repaying extra attention to your
hydration levels prior toexercise, but you're going to
want to have between 17 and 20ounces of water or sports drink
two to three hours before.
(14:59):
Now my rule of thumb is I mean,if you're going to work out at
5, it's going to be very hard todo that at 2 am.
I get it, and this isn't likethis.
You know I'm making up thisexample.
I mean I have some clients that, and I'm one of them.
But I have some clients that dodo their runs at 5 o'clock in
(15:19):
the morning.
I'm pretty sure they don't getup at 2 to hydrate, but I'm also
pretty sure they don't get upat 2 to hydrate, but I'm also
pretty sure that once they getup they are drinking water.
In an ideal world, in a perfectworld, you're going to want to
try to hydrate 2 to 3 hoursbefore and try to get in 17 to
20 ounces of fluid, depending onyour weight If you would call
(15:39):
yourself bigger or whateveryou're going to want to go to
the top end of that 20 ounces orwhatever you know.
You're going to want to go tothe top end of that 20 ounces.
All right, now, roughly 10 to20 minutes before and that is
something everybody has controlover then you're going to want
(16:00):
to I mean, you have control overgetting up and setting your
alarm at two if you really wantto, but let's face it, that's
probably not going to happen.
But let's face it, that'sprobably not going to happen.
But 10 to 20 minutes prior toexercise, you're going to want
to drink another 7 to 10 ouncesof fluid Very reasonable, right?
Half a water bottle, a littlemore than a cup, just.
You know you're going to go outon that run and just beforehand
(16:23):
you drink a nice amount 7 to 10ounces, right, that's half a
water bottle.
Well, maybe a little bit morethan half, but you're going to
want to drink it down.
Now, if you're exercising for,say, longer than 20 minutes or
so, you're going to want toconsume 7 to 10 ounces of fluid
(16:43):
every 10 to 20 minutes.
You don't want to add all thatup and say, well, I'll just do
that, 30 ounces or so at the 30minute mark.
No, you're going to sweatimmediately in the heat and
humidity.
So you're really going to wantto keep that up as you go and I
(17:04):
know it's not always in yourcontrol when you do that but you
can keep like a little handheldwater bottle with you as you
run, as you power walk.
Of course, if you're on youroutdoor bike, they have a water
bottle cage for that.
If you're doing a 5K, theytypically have a stop at the
halfway mark or whatever.
But just so you know thescience roughly 7 to 10 ounces
(17:28):
every 10 to 20 minutes.
So you're going to want todrink it down, stay hydrated.
I know it sounds like a lot,but, man, you would be surprised
at just how much you sweat.
I'm going to give you somenumbers on that.
It will actually blow you awaysweat.
All right, I'm going to giveyou some numbers on that.
It'll actually blow you away.
(17:53):
Now, before I talk about what tohave in that fluid, let's talk
about immediately afterwards.
You're going to want to chuganother 20 ounces of fluid right
afterwards because that's whenyou prepare for your next
endeavor, meaning you're goingto put everything back.
You drank endeavor meaningyou're going to put everything
back.
You drank.
All right, I know it soundslike a lot, but it's really not,
because I believe we're allchronically hydrated.
Now, if you're going to be outin the heat and you're doing
(18:15):
pretty intense exercise so inother words, if you're on the
treadmill in a climate,controlled environment, you
probably don't have to worryabout having any sports drink.
You probably don't have toworry about the sodium so much.
I still want you to have thewater.
But if you're going to beoutside, where it gets a little
more precarious out there,you're going to want to think
(18:40):
about some sports drinks.
So when I talk about that, 7 to10 ounces roughly 10 to 20
minutes prior, and then 7 to 10ounces every 10 to 20 minutes,
that can include some sportsdrink, because you're going to
want to put the sodium backbecause you are sweating out the
sodium.
Now, most people aren't goingto get to the state of
(19:03):
hyponatremia water intoxication,where it's a deadly situation
where you flushed out all yoursodium, but we probably all
flush out some sodium and thatwill impact performance and it
will impact how you feel.
So if you are exercisingoutdoors and you are exercising
fairly intensely, then I dorecommend that you have a sports
(19:25):
drink.
You're going to want to makesure that your sports drink is
only 4% to 8% carbohydrate, allright, so that is very, very low
in sugar.
You don't need a lot of sugarfor this.
You're really trying to putback the sodium.
(19:46):
You're going to want to makesure that you have roughly a
sports drink that has 300 to 700milligrams per liter of sodium
in it.
A lot of the newer types ofelectrolytes will have that, but
you're going to want to checkfor that.
Sodium is going to be the mainingredient on there.
(20:07):
So your sports drink should befairly high in sodium and very
low in sugar.
So that's not what Gatorade is.
Gatorade is a pure sugar.
You can dilute all that to makeit work for you, but I really
suggest investing in some goodelectrolytes that will cover
that for you.
Okay, that's again, if you'regoing to be exercising in the
(20:30):
heat outdoors inside, I suggestyou just stick to the plan I
already told you, which is justhave the basic water.
Now, this isn't about when toexercise and all that, but I
just feel like I have to beresponsible here.
When I say exercise outdoors, Imean in the summer.
I mean I've always been a 7 to7 rule of thumb guy, with that
(20:55):
Meaning that exercise before 7am if you're going to exercise
outdoors, or after 7 pm in thehot summer months of, say,
florida, florida, texas,somewhere it gets really hot.
You don't want to be exercisingmidday or even late morning
when it's hot outdoors.
If you're training for an eventand you have to get acclimated
(21:17):
to the heat, okay, that'sdifferent.
Knock yourself out, but pleasebe prepared.
But I'm talking about even ifyou're getting out early in the
morning, like I do, you're goingto want to make sure you still
have those electrolytes Allright Indoors.
Again, you can stick to wateron that.
Now check out some of thesefacts right here.
This is pretty.
(21:38):
A person who's like, say, doinga moderate workout moderate
would be like brisk walking,maybe light jogging, but I'd say
more like brisk walking orcasual bike riding they're going
to lose between 17 and 51ounces of fluid in 30 minutes.
(22:04):
17 to 51.
I mean that's a lot.
I mean you're dripping at thatpoint, right, and that's
moderate exercise.
That's a nice 30 minute powerwalk.
So if you're not hydrated goingin.
I mean you are dehydrated,coming out right and let's say
(22:25):
you up the ante a little bit,like you are doing more what we
call vigorous exercise orintense exercise, like you are
running, like this morning.
For me, this is Sunday morning Iwent for a run, a three mile
run, a little over three miles.
I got out by 630, to be done byseven.
(22:45):
I mean that is, you know,that's early and I was dripping.
And why was I dripping?
Well, based on my body weightI'm going like the middle ground
here I probably burned about 70ounces of fluid in 30 minutes.
70 ounces minutes, 70 ounces.
(23:11):
So statistically, we're goingto lose between 35 and 85 ounces
of fluid in 30 minutes ofvigorous exercise.
Based on our body weight, Imean that is a lot of fluid.
So if you're not putting it back, what's happening to you?
Okay, so it could get reallyserious, right?
Dehydration can bring aboutheat exhaustion and then God
forbid heat stroke.
But it could get really serious, right?
Dehydration can bring aboutheat exhaustion and then God
forbid heat stroke.
But it could happen.
I'm not trying to steer youaway from exercise, of course
(23:32):
not.
All this you can prepare for bysimply making sure that you're
taking your hydration needsserious out there.
But even if it doesn't reachthat extreme, it's still going
to affect how you feel in yourperformance and I don't want you
to like, I mean, honestly, Icould care less about
(23:54):
performance, right?
I mean, if you're too wrappedup in your times and all that, I
think that's a problem anyway,but I don't want you to finish a
run and go.
Man, I felt like crap.
I started out okay, my pace wasgood, and then towards the end
I just had a walk, because whathappens then?
Well then, you're not going towant to do it.
(24:14):
I mean, human nature says ifsomething really didn't go very
well, you're going to be lesslikely to want to do it.
It's classical conditioning.
I don't want that to happen.
So I'm trying to help youunderstand that this isn't, I
mean, for people that areperformance minded, great.
I mean, think about it that way.
If that really is whatmotivates you, fine and go.
Well, your performance is notgoing to be as good if you're
(24:35):
dehydrated Absolutely not.
But if you're not performanceminded, you go.
I don't care about that.
But you know, I felt like shitafterwards.
It's like, okay, that doesn'treally have to happen either.
Stay hydrated.
I just want to prepare you forthat and for my tennis players
out there, my pickleball players, my golfers so this isn't just
(24:55):
the runners, the walkers,whatever and a lot of those
sports are played in the heat.
A lot of people play.
I know the pickleball peopleover at Daytona Beach Shores are
playing like early, but they'realso playing up until like 11
o'clock in the morning.
It is hot.
You have to hydrate.
It is the same rule of thumb.
(25:15):
Drink 20 ounces of fluid assoon as you wake up, drink 7 to
10 ounces roughly 10 to 20minutes before you even get
there.
Right when you're getting outof your car, drink it and then
continue to consume about 10 to20 ounces every.
I'm sorry, 7 to 10 ounces every20 minutes or so, every 10 to
(25:35):
20 minutes.
Really, make sure you have yourwater bottle out on the court
and drink it.
When you're playing golf, samething.
I know you're not as activecardiovascularly speaking, but
you're still moving around, it'sstill hot.
Make sure you stay hydrated.
All right, we want to have ahappy summer.
We want to have a hydratedsummer.
(25:56):
Thank you for listening totoday's program.
I ask you to please follow theshow wherever you get your
podcasts and please selectautomatic download, because that
really helps the show.
Now I want to thank overheaddoor of Daytona beach, the
area's premier garage doorcompany.
They have the best product.
(26:17):
They have the best service.
I personally vouch for Jeff andZach Hawk, the owners.
They are great people with agreat company.
If you have any garage doorneeds, please give them a shout
at 386-222-3165.
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