You're Not Drinking Enough Water to Build Muscle?!

Рет қаралды 14,542

Ай бұрын

In this video Dr. Milo Wolf goes over the applicable research that can tell us how much water you should be drinking in order to facilitate optimal hypertrophy. Can you drink other drinks? Are other drinks better or worse for hydration? How does hydration affect performance? he covers all of these questions and more.
References:
1. pubmed.ncbi.nlm.nih.gov/12376390/
2. journals.lww.com/acsm-msse/fulltext/2007/10000/effect_of_hydration_state_on_strength,_power,_and.19.aspx
3. pubmed.ncbi.nlm.nih.gov/26178327/#:~:text=Hypohydration%20impaired%20overall%20muscle%20endurance,(%2D8.2%20%C2%B1%203.2%25)
4. pubmed.ncbi.nlm.nih.gov/31526234/
5. pubmed.ncbi.nlm.nih.gov/36423296/
6. pubmed.ncbi.nlm.nih.gov/32330109/
7. pubmed.ncbi.nlm.nih.gov/26702122/
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#water #hypertrophy #scienceexplained
"How Much Should You DRINK to Build MUSCLE? (Science Explained)"
Music from Uppbeat.
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Пікірлер: 107

@user-ii7xc1ry3x Ай бұрын

The sweater strikes back

@jimmyehunt Ай бұрын

I don't think anyone should be surprised that cutting 4.8kg in a day, and having a rectal thermometer insterted every 20 minutes, would decrease your squat performance the next morning!

@jason2014 Ай бұрын

Erect that thermometer on the floor and I'll squat forever, sweetie..

@freddym6643 Ай бұрын

The blood of one goat per day should be fine for most

@dust_to_dust Ай бұрын

🤣

@Himhymn_ Ай бұрын

🤘

@AnnhilateTheNihilist Ай бұрын

Or a backpacker?

@WhereArfThou Ай бұрын

And some pure colombian fr

@Grumpyoldman666 Ай бұрын

Rookie numbers pal, you should be up to 2-3 goats a day

@EricBohm Ай бұрын

Probably a useful side effect of drinking a pre-workout beverage, even if the powder you put in it doesn't do much, just being hydrated is better than not. Yet another reason not to dry scoop your pre-workout.

@DiogoVKersting Ай бұрын

Especially in hot/humid climates, and when doing intense exercise, you have to pay attention to minerals as well. If you lose a ton of sodium due to sweating, and try to hydrate only with a ton of water, that could make things worse. Your body needs to keep a balance of sodium and water. Thankfully people tend to crave salt (or savory foods) when they need it.

@soulshinobi Ай бұрын

Finally, a good review of the literature on hydration, I'll be sharing this everywhere. Jeff Nippard did a video a while ago where he spent 10 minutes saying "just drink to thirst" and it felt like most of the story on the subject was missing, especially compared to my experience. This more detailed review makes a lot more sense.

@IBoojanglesI Ай бұрын

my first thoughts were "thats a nice sweater. i have one like that "

@SuperMarijus 29 күн бұрын

thank fuck i was super worried that i was hypohydrated because most of my fluids come from tea coffee and soft drinks , really good to finally have a science based answer on the age old issue. earned a new subscriber for sure

@Rickenaround Ай бұрын

Really enjoying the content.

@omega383 Ай бұрын

Really enjoyed this.

@bahrss Ай бұрын

Insightful, but what are the practical recommendations on monitoring hydration status beside "if you are thirsty - drink" and "if your urine is dark - drink a lot"? Other practical recommendations I noticed from this video are 1. Aim for 3-4 L/day 2. Drink a couple glasses when you wake up 3. In humid/hot/high altitude environments drink more 4. If you are big and muscular - drink more

@RussellDeacon Ай бұрын

Body weight dependent info was new to me. Thanks!

@GoodLordMeBored Ай бұрын

I have a 32oz water flask that’s always with me. I fill it up at night and leave by my bed. When I wake up, I down the whole thing and 30-45 min later I’m having a ball on the bowl. In a day I have about 3-4 flaskfulls a day with 1hr workout, closer to 3 flaskfuls if not working out. This doesn’t include my 2-3 cups of coffee per day. I don’t know why I’m sharing this.

@shaqitup Ай бұрын

For most people I would just say, drink at least a glass when you wake up as you haven’t had any in likely 8+ hours, and carry a reusable bottle around so you can sip on it throughout the day. Also make sure to consume before during and after a workout, maybe mixing in some electrolytes if you wish. If you’re consuming alcohol, match your drinks with a glass of water. Stop drinking a bit before bed time if you are often waking up to pee. This works for me and I believe I drink 3.5-4.5L per day, could be off as I don’t track it and don’t have trouble remembering to drink.

@YungPickleDaSour Ай бұрын

Do you pee often or more than average?

@TAL20013 Ай бұрын

If I drank that much I would literally be pissing every 30 mins.

@emiliohoang8767 Ай бұрын

Hey Wolf! I am curious to know about power training, more specifically if the eccentric phase matters at all for each repetition and instead, solely focusing on rate of peak muscle contraction If it is, how would the eccentric phase look like under the context of power training?

@douglasauruss Ай бұрын

What I wonder about is how much more to drink to avoid issues from taking creatine. Apparently I don't get enough added thirst when creatine is added.

@Hyatice Ай бұрын

I feel like that implies that you're already adequately hydrated. When I started taking creatine I got much thirstier for a bit and then it just started feeling 'normal'.

@douglasauruss Ай бұрын

@@Hyatice Maybe, but I drink to thirst and since taking creatine, I started getting leg cramps any time I played sports like soccer. No issue with weight training, only intense team sports. Really odd.

@user-pn9un3dc8y Ай бұрын

This is a great question. Just add 1-2L extra. It might seem like a lot, but that’s the cost of bodybuilding and taking creatine, you have to increase your bodies materials.

@ouroboros6125 Ай бұрын

I noticed the thirst increase after having started on creatine only when I've started training. Despite taking a large glass of water in the morning and then going to work out an hour later; 1) Before creatine: Feel hydrated before and during the workout. On that large glass of water alone pre-workout. 2) After creatine: Do just a couple of sets and my mouth is parched. Having to basically down my entire water bottle to avoid parched mouth and throat the rest of the workout. During the day I didn't notice thirst increase. But when I started creatine, the massive thirst sets in after just a couple of sets. It's like once you start working out, when you're on creatine your body immediately tells you; "YO WATER BRUH!".

@cameront3596 Ай бұрын

Hello, Dr. Wolf. If you happen to see this, please inform on whether coffee strips magnesium from your system ?

@emmang2010 Ай бұрын

love it

@AnnhilateTheNihilist Ай бұрын

I must know do you rent that space out for other sports channels?

@kamshik Ай бұрын

Why is no one talking about the fact that cola is top tier hydration drink? Better than the bespoke hydration stuff. Why is that?

@gokukakarot1855 Ай бұрын

Which is your preference: hire you or buy your app

@asprinklingofclouds Ай бұрын

The trouble with the urine colour method is that some people take vitamins which can noticeably affect the colour. One thing not mentioned is the amount of protein that the individual consumes, in that it is advisable to drink additional water particularly if supplementing. I remember reading somewhere that for protein supplements the recommended ratio is 10ml of water per gram of protein. This may not be so important for those who drink their protein but is relevant to those who rely on protein bars for example.

@VegetaPrinceOfSaiyans Ай бұрын

Water and carbs need to go hand in hand as well. A gram of glycogen is stored with three grams of water, and when i used to eat starches i would feel a bit tired and dry, but the muscles felt full and strong. Eventually realized i wasn't getting enough water to hydrate the rest of my body.

@mr.lootybutthole Ай бұрын

B-Vitamin Neon Piss Gang 😎🤜🤛😎

@yiannis.demetriou9696 Ай бұрын

Depending how hot it is I consume 4.5-6 L a day based on my urine color taking care not to take B complex or during training having drinks with orange color. I consume about 2 L just before and during my workout.

@michaelcaron5756 Ай бұрын

I have a pretty niche question but related to hydration (maybe everyone is secretly wondering this) I’ve been considering electrolyte supplements cuz I’m wondering if being low on electrolytes (hydrating with water and working out hard + cardio for instance) is triggering hunger to replenish electrolytes causing me to potentially enter a caloric surplus when I’d like to be in a deficit) or at least triggering hunger to make your deficit more miserable if you’re calorie counting

@MaxxxMaxMaxx Ай бұрын

my pee looks like water, im probably drinking enough. 3-4 liters(half of that is tea) a day and lots of veggies+only whole foods.

@scottsherman5262 Ай бұрын

The Ralph Lauren sweater means he's objectively correct.

@kamshik Ай бұрын

i don't think it's a ralph lauren. Can you find it?

@scottsherman5262 Ай бұрын

@kamshik I mean, I'm no expert (I'm just being modest), but it looks like a RL Fisherman sweater to me.

@kamshik Ай бұрын

@@scottsherman5262 the RL ones have distinctly different pattern in the middle. I couldn't even find it with reverse image search. I would guess it's just a normal, run of the mill, random sweater from the mall, and there's nothing wrong with that.

@XanEli1 Ай бұрын

Wouldn't it be important to mass match to see if ACTUAL performance went down when jumping hydrated vs dehydrated? I don't really think anyone would care about performing better just because you're lighter.

@mr_wright_official_ Ай бұрын

I think you should do a response to menno's coffee video

@omegaman_ Ай бұрын

Exactly..

@Sycolog Ай бұрын

If hypertrophy is “muscle growth in height” and stretching is “muscle growth in length”, does that mean that stretching is (way) less effective in the same way that muscle growth is on a diet?

@RoelVanderauwera Ай бұрын

I prefer the nice guy Dr. Wolf.

@shaunfishman1244 Ай бұрын

How many chocolate shakes to equal the amount of water I should have?

@Yupppi Ай бұрын

I can kinda see being 4 kg lighter improving jump performance. But dang, my home is always above 10 °C. I'm only thirsty when I exercise, but I hardly ever drink water other than thinking I should be sometimes drinking water. Even when drinking water feels like there's some magic potion flowing through my veins, I didn't necessarily feel thirsty. So seems like the intuitive measures are kinda useless for me. Although I do drink milk at food and in coffee and when I had some money I would drink orange juice on breakfast, so I guess there's a small silver lining. But I remember my biochemist friend telling me 10 years ago that coffee doesn't dehydrate you, it's a "myth".

@jason2014 Ай бұрын

Magic potion.. ? What?

@sfarsitulumi Ай бұрын

If I drink more than 2 liters a day I become extremly thisty while also peeing constantly perfectly clear liquid. I'm astonished that nobody talks about this when recommending 3 to 4 liters a day. I lift 4 days a week, 174, 75kg 28yrs old

@user-py2ix8qm2h Ай бұрын

Hey Dr Wolf, what are your favorite upper body smith machine exercises?

@trialsinblamelessness3298 Ай бұрын

Smith machine sucks

@iliketrain10 Ай бұрын

@@trialsinblamelessness3298 grow up

@382u3uuej Ай бұрын

The hip thrust.

@FCLAI133 Ай бұрын

The doctor is in

@MA-ik7ys Ай бұрын

I personally have found that my weight over night drops by about 800 grams from night time weigh in to morning. Safe to say i didnt lose 800 grams of fat overnight and i dont crap throughout the night so the first thing i do is drink water in the morning. I include my coffee so about 300ml there and i drink some extra water around 500ml. The rest of the day i just play it by ear. I have no science whatsoever to back me up but over a week, weigh at night, weigh in the morning, what ever the overnight drop on average, drink that in the morning. I personally think people are not replacing water lost over night so they may have a glass in the morning and more throughout the day but actually only replacing all the water by the end of that day which may not help. So kick it off when you wake.

@full-timepog6844 Ай бұрын

How is cola so good for hydration?

@HellYeahx Ай бұрын

2:30 alright, I'm drinkin this water! 3:10 damnit, gotta puke this water

@idan654321 Ай бұрын

i never thought coffee dehydrates per se but in my experience caffeine just causes me to be less thirsty so while it won't cause you to lose liquids is there any data with regards to caffeine and thirst signals?

@turo302 Ай бұрын

You dont think thats because you are drinking a liquid which is keeping you from being thirsty instead of the actual caffeine

@idan654321 Ай бұрын

@@turo302 i usually drink over 2 liters during a session, on 1 monster drink which is half q liter or so i dont feel thirsty for the entire session, so i dont think its that

@matusjurcik6974 Ай бұрын

10:00, 10:43 what do you have with that most muscular pose today? 🤣

@IckleChris Ай бұрын

The main reason I see coffee touted as bad for hydration by people is not because of its pure contents (yeah it's mostly water) but because of the diuretic effects the caffeine has. I know however that effect is only mild, and the drink itself still remains a hydrator. Not sure if that element was taken into account in that study.

@WolfCoaching Ай бұрын

It was taken into account!

@IckleChris Ай бұрын

@@WolfCoaching nice, it's even more hydrating than I expected then

@user-ii7xc1ry3x Ай бұрын

So now that we know about water, would be cool to have a video on sodium intake, and then potassium, magnesium and calcium, for optimal health and performance. From my understanding, the ratio of these is important, and the DRI% aren't high enough for those who exercise often/seriously.

@thoreaurug2142 Ай бұрын

Milo is awesome but he often looks like a toddler who just woke up.

@Sammidonut Ай бұрын

I find coffee and desperation works just as good

@josephmoore977 Ай бұрын

GOWAD

@harrygrossman4378 Ай бұрын

We were always told 2/3 ounces of your bodyweight, so 3L makes sense for me

@DrAJ_LatinAmerica Ай бұрын

Some find an easier formula is: body weight/ 2 = x, convert x to ounces. Soy 200 lb male / 2 = 100 oz a day. Then add extra based on; diet, climate and activity levels. Obviously very general info

@danpaul4975 Ай бұрын

Given how much coffee, juice and milk I drink (all containing mostly water), I'm not worried about the so called 8 glass rule

@andrewkavanaugh6951 Ай бұрын

Dan, your no longer allowed to drink coffee. Please start drinking water

@JT-yx7vf Ай бұрын

I can think that possibly diet soda will work somewhat in comparison to water (because it has only a little caffeine) but wouldn't coffee have the opposite effect seeing as caffeine dehydrates you?

@FerintoshFarmsPhotography Ай бұрын

I tend to drink aboot 8 litres a day

@dasalmon247 Ай бұрын

sweater game unmatched

@kickhuggy Ай бұрын

How can coffee not dehydrate you? It’s a diuretic no? You pee more consuming caffeine than just water

@okkomp Ай бұрын

I drink until I'm not thirsty, done.

@dugsteer Ай бұрын

But Rip said I had to drink 8 gallons of milk…

@ThatGoodBarbequ Ай бұрын

“You need to drink more water during the hotter months” thank god what would we do without these scientists

@Nick-kf3io Ай бұрын

LOL

@tim..t175 Ай бұрын

We would not get thirsty or think to drink

@jeffscalfano3100 Ай бұрын

Lol... buddy... you are a nerd. But there is the rare possibility that a human can be a nerd & buff simultaneously. Ergo: a Buff Nerd. You sir, are a Buff Nerd.

@stephen1145 Ай бұрын

he doesnt wear glasses e.g. cannot be a nerd.

@nobody4315 Ай бұрын

Haha, nerd and proud 😅

@Heyght Ай бұрын

Today I learned to colour correct my piss

@stephencaserta2969 Ай бұрын

optical illusions 😂

@svendragon8139 Ай бұрын

Wow, get something better than a Britta filter.

@WolfCoaching Ай бұрын

Gotta up my income first - What’s wrong with a britta filter?

@SmeX723 Ай бұрын

@@WolfCoachingYea britta is the worst option for pitchers. Lookup a few comparison test reviews on youtube and u will see. If u dont wanna do that I will just tell you the results so go with either Waterdrop or Zerowater if u want to remove the fluoride. U can also continue using the britta filters for double filtration in order to increase the lifetime of the Waterdrop or Zerowater filters as they are much more expensive. I am also up for a water test video if u have the testing capabilities due to your scientific background.