Water is often taken for granted, yet it is the most essential nutrient for human survival. Countless studies indicate that even mild dehydration can negatively impact our cognitive and physical abilities.
Conversely, staying properly hydrated can increase our overall performance. This is especially true if you’re training hard.
The Importance of Proper Hydration
Our bodies are composed of about 60% water, and every system in our body depends on it to function properly. Water is essential for regulating our body temperature, transporting nutrients, and removing waste. When we don’t drink enough water, our bodies become dehydrated, and we can experience a range of negative effects.
One of the most notable effects of dehydration is impaired cognitive function. Our brain needs water to function optimally, and even mild dehydration can lead to decreased focus, memory, and decision-making abilities.
Jiu-jitsu is especially reliant on the ability to think, so dehydration might have an even greater impact.
Additionally, dehydration can also negatively impact our physical performance, leading to reduced endurance, strength, and coordination.
How Much Water Should You Drink?
There are numerous theories on how much water we should drink to stay properly hydrated. However, by taking into account our circadian rhythm, we can come up with a practical guideline.
On average, we should aim to drink 8 ounces (or approximately 240 ml) of water or other non-caffeinated fluids every hour for the first 10 hours after waking up. After that, we should aim for 4-5 ounces (120 ml) per hour. Caffeine is not a problem but does not count toward that number, and it can be a mild diuretic.
It’s important to note that these values are for everyday activities outside of exercise. For exercise, we can use the (Dr. Andy) Galpin Equation to calculate the amount of water we need. This equation is as follows:
Your body weight in pounds divided by 30 equals the number of ounces to drink every 15-20 minutes.
It’s essential to adjust these guidelines depending on the weather. On hot days, we need to increase our fluid intake to avoid dehydration.
Practical Tips for Staying Hydrated
If you find it challenging to drink the recommended amount of water, you can start by gradually increasing your intake. Also, keep in mind that you don’t need to drink all the water at once. You can space it out throughout the day.
Moreover, don’t rely solely on the color of your urine to gauge hydration levels. Several factors can impact urine color, including certain foods, medications, and supplements. Therefore, it’s best to use it as a rough guide rather than an absolute measure.
How much water should you be drinking if you’re training BJJ daily?
An average US male weighs about 190lbs. This means you should be drinking roughly 6.3 ounces every 15 to 20 minutes during days that feature hard training sessions. That’s roughly 3/4 of a cup.
Proper hydration is essential for optimal cognitive and physical performance. By drinking enough water, we can ensure that our bodies function correctly and avoid the negative effects of dehydration.
| Weight in lbs | oz of Electrolytes every 15 Min |
ml of Electrolytes every 15 Min |
|---|---|---|
| 100 | 3 | 90 |
| 125 | 4.2 | 125 |
| 150 | 5 | 150 |
| 175 | 5.8 | 172 |
| 200 | 6.7 | 198 |
| 225 | 7.5 | 222 |
| 250 | 8.3 | 245 |
| 275 | 9.2 | 272 |
| 300 | 10 | 295 |
| 325 | 10.8 | 320 |
John Davis is a dedicated practitioner of Brazilian Jiu-Jitsu, having first started training in the martial art in 2011. Despite facing significant knee issues that have sidelined him for a period, John remains passionate about the sport and continues to follow all the latest developments in the BJJ community.