♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi, folks, I'm Bob Schrupp, physical therapist,
- Brad Heineck, physical therapist,
- And we are the most famous physical therapists
on the internet.
- In our opinion of course.
- Can you hear me on this, by the way?
Okay, today we're going to talk about
should you drink water during exercise or what
according to science?
- This is a very interesting video,
so make sure you watch the whole thing.
It's just, it's changing my whole way I'm going to view--
- How you're going to exercise
and what you do during exercise.
- Yep, exactly.
- By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos on how to stay healthy, fit, pain-free,
and we upload it every day,
and, yes, you're going to want to join us
on our social media channels because we're begging you,
but also, because if you go to like bobandbrad.com
and go to the giveaway section,
we're always giving something away every week.
Go to Facebook and it's pinned to the top of the page,
Bob and Brad, and if you want a shorter version
of Bob and Brad, a 60-second version,
go to Twitter and Instagram.
- They're 60 seconds?
- Yes, 60 seconds.
- Oh, good.
What about our giveaway?
- This is what we're giving away.
- Can I say it?
- You say it.
- The FitIndex vibrating peanut massage ball.
- Yeah, this is a great device.
Really well-made.
They sell it for thirty bucks right now.
It's quite a deal,
because if you ever try to get a vibrating foam roller,
- Yeah.
- Those things are pricey.
- Right.
- And they work great.
- So does this - On muscle pliability
- But this works just as well.
- Right.
- So, it really targets those muscles.
- Boy, I'm getting thirsty, Bob.
- Alright, now that we've been working out,
let's go to work.
- So, anyways, drinking water, you know,
I've been thinking about this at home.
We're thinking about getting our R.O. system,
reverse osmosis, for our drinking water,
and so I've had to do some research on this.
- Sure.
- And I started out exercise,
and I've been drinking gatorade a little bit.
I only buy it on sale.
You know, it's pretty cheap.
So that's a good deal.
Gatorade, football, blah blah,
it's got to be good for you.
So, December of 2009, I found this article,
a really scientific article, very complete.
- In-depth.
- Yep, it was.
I read the whole thing, and there was a lot to it,
so we're just going to just kind of
get to the bottom line.
- Can I say the title of it, Brad?
- Sure.
- So, "Hydration in Sport and Exercise."
It was in the British National Foundation.
- Right.
- By S.M. Sherifs.
- Yes.
- So, what it came down to is,
how much you need to bring as much fluid
as you perspire out.
- Which makes sense.
- Which makes sense,
and I don't think anybody's going to say,
"Oh my goodness, I didn't know that!"
Well, maybe some people.
- So if you sweat, and if you urinate,
that's both losses of water.
- Right, and you need to take that in.
- You need to take in that same amount of fluid.
- Right, so your body stays balanced and healthy
and you compete or just be healthy.
- Right.
- At a high level of competition in health.
So, how much do you actually perspire?
And they gave and interesting spec. on that, or statistic.
The maximum rate they came up with
was two to three liters per hour.
- That's a lot.
- So, naturally it depends on the humidity, the heat,
the size of the person, how much they've drank,
that kind of thing.
- And how they sweat.
I sweat a lot.
- Right.
- When I, oh my gosh.
But, I also, hot weather does not bother me for that reason,
because I sweat so much - Right, right.
- and stay cool.
- So, if you happen to be one of those people
who perspire heavily,
you are definitely going to want to be drinking water.
And then the next thing, the length of the exercise,
typically 30 to 40 minutes.
If you're doing something aerobic,
or where you're getting that perspiration up for that long,
you definitely want to get some--
- Water during the exercise. - Right.
- 'Cause otherwise, you become dehydrated.
- Right.
Which brings up the next point.
Do you want to replace it with just water?
And, the article clearly says drinking water is good,
but you should have something with electrolytes in it.
It's not, you're much better off drinking some sport drink.
Which then brought up the question,
well, which sport drink should you drink?
- Right because-- - Water's not good enough.
Is my gatorade?
I'm thinking, "Good, I'm drinking gatorade."
- Right.
- And then--
- You were surprised to find out--
- Then I started doing a little research.
This wasn't in the article.
At the end of the article,
they talk about, yes, make sure you hydrate,
drink plenty of fluids as well,
not just during, but afterwards.
Make sure you replenish - Sure.
- The water, and then they get into the volumes, that much.
- I'm a good example just because,
again, because I sweat a lot,
and some days I'm really active,
from, like, morning 'til night.
- Right.
- And, if I just drink water,
it just washes out my electrolytes,
and I honestly start feeling dizzy.
- Oh, sure.
- So, I mean, this is really near and dear to me,
and I often have to use a certain device too,
a certain product,
in addition to the water. - Right, right.
- We're kind of being cagey on this,
because we're actually doing a whole different video
on which sport drink to drink, right?
- Right, kind of separate the good from the bad.
- Right.
- And I'm going to tell you
when I started thinking
about the gatorade I've been drinking,
it tastes pretty good, you know.
Then I thought, I'm kind of a sweet person.
I like chocolate, I like sugar,
so I looked at it, and I thought,
"Wow, there's a fair amount of sugar in this gatorade."
So I thought, "Meh, this is going to require
a little investigation."
So, I started looking up what is actually in sport drinks,
and that's what we're going to have our next video on.
This is really surprising.
- We apologize that we're not going to cover it all.
We just felt it was too much in one video.
- Right.
- It's going to be next week on the Bob and Brad channel,
so look for it, - Yes.
- and we'll give you the great details,
but right now, just understand this.
One: yes, you should be drinking water during exercise,
especially if you're going for 30 to 40 minutes.
- And you're perspiring a lot.
- And you're perspiring.
And two: you do need to have electrolytes.
You need to replace those
in some fashion. - Yes.
And sodium is the most important one.
- Sodium is the most important one.
- So, people are afraid to get too much salt,
but when you're exercising,
your perspiration has a lot of sodium, salt.
- And that's exactly it, Brad,
because, you know, we were trying to lower
the sodium in our lives,
and we're using the salt substitute,
so I'm not getting any extra salt.
You can still get it in foods and stuff like that,
but I'm not getting any extra salt.
That's where I think I was so vulnerable to this
you know. - Sure.
- And so I need to add some salt in there.
- Alright, what can we say, Bob.
- I think we can fix just about anything.
- Except for--
- A broken heart.
- Right, so just remember, next week
we're going to have this incredible fun video
on sport drinks.
- Yeah, which sport drink is good?
Which one is bad?
Which one should you avoid totally?
- And it's amazing, Bob.
- Thanks for watching.
(electronic tones)