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Hydrate to Dominate: Your Jiujitsu Hydration Protocol


The BJJ Performance Tip of the Week | #024

Mobility🧘🏽‍♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐

Edition: Friday, July 14th, 2023


Whether you're a beginner or a seasoned pro, everyone can agree on one thing: Jiujitsu is intense. In the midst of pushing your limits on the mat, it's easy to overlook a crucial element of your performance—hydration.

Stay hydrated, not just because you’re a thirsty boii, but to optimize your performance and recovery. But how much hydration is enough? Let's break it down.

🌊The Jiujitsu Hydration Protocol:

Outside of training, aim to drink at least 3 to 4 liters (or approximately one gallon) of fluids. That's the baseline. During training, it gets a bit more personalized:

  1. Step 1: Weigh yourself before your training session.
  2. Step 2: Weigh yourself again after your training session.
  3. Step 3: Calculate the difference and multiply it by 125% (or 1.25).

Why 125%? Because that's the amount of fluid you've lost in sweat, which you need to replenish post-training (plus a little extra).

🏋️‍♂️ Here's an example:

If you weighed 85kg before training and 82.5kg after, that's a fluid loss of 2.5L. Multiply this by 1.25, and you'll need to replenish with 3.1 liters of fluid over the next 4 to 5 hours.

For those using pounds (🇺🇸Freedom units, anyone?), it's the same process with one extra step. If you weighed 180lbs before training and 178lbs after, multiply the difference (2lbs) by 1.25 to get 2.5lbs. To convert this to fluid ounces, multiply by 15.3. Therefore, you'll need to replace around 38.5 ounces of fluid over the next 4 to 5 hours.


🥤Your Hydration, Your Performance

Remember, maintaining proper hydration is key to your performance on the mats and recovery afterwards.

Make hydration a non-negotiable part of your training protocol.

To help you with that, I've created a FREE Jiujitsu Hydration Protocol, available for download. Check it out and stay hydrated!

Until next week, hydrate, train hard, and roll safe.

(Note: Always consult with a health professional before making changes to your hydration and nutritional practices.)

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