Problems rehydrating...any suggestions?

ably65
ably65 Posts: 41
in Fitness and Exercise
I've upped my workouts to doing an hour of The Bar Method or Power Yoga (not hot yoga) AND an hour of fast pace waking per day. I feel great except I cannot seem to hydrate enough.

I currently weigh 175 (ug) and have 40 pounds to lose. I consider my baseline need for water to be 87oz (about 11 cups) and then I add another 8 oz for every 15 minutes of exercise.

I am feeling as if I am retaining fluid like crazy and I wake up in the morning feeling like I have a hangover even though I haven't had any alcohol. I'm also not losing any weight yet and I think it might be because of the fluid retention.

Also, in case this is relevant, I aim for 1200 net calories and "eat back" my workout calories. I had some trouble managing my blood sugar but I have that figured out now. I drink a cup of grapefruit juice before I work out, and then follow the workout with a lean protein meal. I don't count the juice towards my water intake.

All blood tests are normal (sugar and etc)

Any suggestions?

Replies

  • v70t5m
    v70t5m Posts: 186 Member
    Ably65,

    You retain more water with carbs than protein. But, honestly, I think you are drinking too much water.

    Go a couple of days listening to your body telling you when it is thirsty, rather than trying to hit a goal.

    Hyponatremia, too much water, is exceptionally dangerous and taxing to your kidneys! And I think you are overworking your kidneys by drinking 32oz in an hour's workout, especially with walking and yoga.

    Endurance marthoners were encouraged, in 2004, to drink no more than 27 oz of water or sports drink per hour during a marathon. Runners dying as a result of hyponatremia has quietly kicked off scientific studies of hydration recommendations.

    I generally drink no more than 12 oz of water in an hour long run or kickboxing workout.
  • astrampe
    astrampe Posts: 2,169 Member
    That is a serious amount of water...I agree with the previous poster - drink your basic 8 glasses of water and then more if you are thirsty...I run a lot, and almost never drink water during a run - might take a sip or two if it's hot and I run for more than an hour...Afterwards I drink water until I am not thirsty anymore, but it would seldom be 32 ounces ....
  • ably65
    ably65 Posts: 41
    Ok, thank you for the advice.

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