How do you Max Recovery?

[mabli]

No one has emphasized the importance of drinking lots of water. Not maybe a cure for all your "problems" but still very important.

Can you quantify this?
I drink a large volumes of liquids throughout the day, probably only 2 glasses of plain water. Each protein shake is about 400ml so that is nearly 1.5l already. Couple cups of tea and coffee. Plus 750ml of sports drink while training. So I easily get 3-4l a day.
Particularly after 1.5 hours of doing aikido I feel dehydrated, then drink a electrolyte sports drink which is better than water for dehydration.

I could drink more plain water, but interested to know when and for what reasons.

I was sent a podcast the other day about this, it said electrolyte drinks are good for replenishing salts if your sweating a lot during a workout or a run but you can get as much salt in a piece of bread, the best think for dehydration is water. Tea and coffee aren't great, folk need to drink a minimum of 2l of water a day.

[fredrikw]

folk need to drink a minimum of 2l of water a day.

I guess I should be dead from dehydration in that case, I don't drink even close to that amount. Most people only achieve a way too busy toilet schedule by drinking water all the time.

I would be surprised if dehydration would show up as muscle fatigue or DOMS, and not as headache, light headedness or feeling sick.

[baldy]

I was sent a podcast the other day about this, it said electrolyte drinks are good for replenishing salts if your sweating a lot during a workout or a run but you can get as much salt in a piece of bread, the best think for dehydration is water. Tea and coffee aren't great, folk need to drink a minimum of 2l of water a day.

The best thing for dehydration is http://en.wikipedia.org/wiki/Oral_rehydration_therapy which AFAIK works on the same principle as isotonic sports drinks. Matching the sugar and salt level of your blood so that it can rapidly be absorbed.

When I drink coffee or have an espresso I would drink a glass of what with it anyway. I can see if someone just drank 2l of coffee a day, then its also probably better to skip to water.

The water topic is interesting though, does anyone know any situations when plain water would be better? If I was cutting I would probably skip the sports drinks while training, simply to reduce the overall calories.

[mabli]

Sorry, I wrote the above on my phone... you're right the best for actual dehydration is sugar and salt solution, but Id always been led to understand that was for sickness diarrhoea, sunstroke, water loss from sweating in excessive exercise to cope with the effects of actual dehydration. Id always thought to keep fully hydrated you were best with water

[JP]

the best recovery drink is chocolate soya milk.

It hasnt been studied yet, but when it will, then i will quote that study to prove i am right.

[fredrikw]

Worth reading about exercise and dehydration
http://www.sportsscientists.com/2008/01 ... sport.html
(scroll down a bit)

[hardcore iv]

All the cool kids are drinking coconut water now instead of gatorade. I might start blending choc soymilk and gatorade with it just to cover all my bases.

[MikayP]

ya i suggest a nap. only when you are sleeping your body releases growth hormones to repair tissue. so that could be an extra 10% hormone shot in 24 hours. that adds up over time.

do you feel that 8-9 hours a day is enough for you? some people may say yes...others no. sleep enough so you feel replenished. one of the best tips i got about sleep was "how much sleep is enough? enough." if that makes sense.

[fredrikw]

+1 on napping, after long rides I always try to take a 20-30 minute nap when I get home.

[ultra_whippet]

Napping is definitely great

You could also consider trying:
- Compression clothing - I've had some success with this recently...
- Sports massage
- EMS. I have a unit at home and keep thinking I should use it more often. I believe Fredrik has used one of these too?

[JP]

yes to compression clothing! I have the skins and underarmour underpant ones, defo make a difference, just forgot to mention it because always wear them by default.

[bronco]

yes to compression clothing! I have the skins and underarmour underpant ones, defo make a difference, just forgot to mention it because always wear them by default.

You wear them the whole time or while training?

[JP]

just when training

unless i have really sore legs!

[fredrikw]

There's a lot of hype around compression clothing, and they're really comfortable (I use them for recovery when my legs are really sore), but as far as I know the actual scientific support for them having a real impact are slim. Perhaps someone has found something recently?

But they feel gooood

[baldy]

Bumping this thread cos I feel wrecked again today. This is my peak training week so it is expected I suppose.

Really cranky and have pimples on my back I cant reach to burst! (that might be a little too much information). Anyway more max recovery suggestions please, when I get home I intend to cover myself in tiger balm and roll around on the floor with a couple of tennis balls and a foam roller.