The Most UNDERRATED Supplement! 

Me watching the thumbnail only, "Coke! got it!"

I take “trace minerals “ idk if it’s right for me or not I just know I don’t cramp as much as before.

What does this guy do for work? Nice house, trains whenever he wants, nice weight set. 😮

Ryan, I work outside without shade in Arizona 12 hours a day, 6 days a week. Any advice for when or if it differs for staying hydrated all day when it really counts? I haven't died yet so I'm not doing terrible, however, I know I could do better.

I was getting leg cramps at night and found out I was low in magnesium. 7:37. Spot on.

Now this is how cell biology needs to be taught.

🎯 Key points for quick navigation: 00:40 *💧 Sweating profusely throughout the day requires more than just chugging water.* 01:51 *🧪 Understanding the composition of intracellular and extracellular fluid is crucial for hydration.* 03:56 *🚰 Hydration strategies differ between everyday intake and around workout times.* 04:52 *🧂 Simply taking sodium chloride before training is not enough for optimal hydration.* 05:34 *💦 Tracking electrolyte loss through sweat can inform your hydration strategy.* 06:17 *💊 Glutamine aids in rapid fluid and electrolyte absorption in the gut.* 06:57 *🍔 Electrolyte supplementation is vital, especially if you're under-consuming sodium and other electrolytes.* 07:39 *🏋️‍♂️ Cramping during workouts can indicate specific electrolyte deficiencies.* Made with HARPA AI

Ryan low-key flexing that augmented reality user interface 😂

Genuinely curious: are people unaware that electrolytes can be replenished from eating food?

Ryan is turning into an even more sarcastic buff Tony Stark

And TOTALLY REDEEMED ITSELF 😂 great Dumb and Dumber reference

If your looking for a more home-brew solution I suggest checking out Switchel. It was an old--time farm drink that folks used to stay hydrated during long days in the field pre-AC. It solves for a lot of the same electrolytes with the different components so don't substitute unless you know what your doing. The basic recipe is Water, something sour (Lemon/ACV), Molasses, Ginger, Salt and something sweet (ideally raw sugar or honey). the Ginger is high in Potassium and anti-nausea and the Molasses is high in Calcium.

Ryan=LEGEND Ryan and Wifey= GUARDIAN ANGELS OF THE CANINE FUR BABIES🐶🐶❤️

RELYTE has the best ratio: 810mg Sodium 1280mg Chloride 400mg Potassium 50mg Magnesium I take 1 scoop first thing every morning with 12oz water. Again in the evening before workout. It’s been a life changer the last 1.5 years 🤙🏼

Important, but not mentioned here, if you have any symptoms of low magnesium it still might be sodium you are lacking. Increasing sodium will spare magnesium allowing you to hang on to more. I tried magnesium supplements of all kinds for years and it wasnt until I specifically increased my salt intake that my issues dissapeared. I no longer supplement magnesium and have no low mag issues.

I just got back from Abu Dhabi and the hotel was advertising "low sodium" water in the rooms like it was a good thing. I currently live in Qatar and most of the water here is De-Salinated Salt water...but they Purify it and void it of any and all nutrients. When I first moved here 2 yrs ago I was so confused as to why I'm drinking a ton of water throughout the day but somehow was missing yellow/orange all day. Now I supplement with LMNT or other sugar free hydration packets especially during the summer when it's 130 degrees. I remember my big moment of clarity with sodium came about 8 yrs ago. It was over 100F and I was doing some tree trimming and bundling for half a day. I kept taking breaks and going in the AC and pounding waters. I ended up getting heat stroke and had to go to the hospital. I was telling them how I was pounding waters and they were telling me I should have been drinking some Electrolytes like Gatorade. I was just like...I didn't know humans "needed gatorade" lol but they told me to try the Electrolytes and it made a world of difference in my workouts as well as outdoor work

Comedy + Genius + Discipline = Ryan

Ryan Humidston 💦

GOAT video for us nocturnal crampers post a heavy sweat day. Nothing like rolling out of bed mid dream state and pressing on the wall like your tearing the house down bc your calves or hamstring are spasming harder than a college girl on E at her first Skrillex show. Thx, upping my mag supp.

Some of the best content on any subject on any platform. Consistently. 🤝

My mom was a tour guide on Cyprus for many years and the native bus drivers adviced her to eat salt if she got a headache to retain the water. This led me to start putting half a tea spoon of salt in my water when i go to a workout, plus half a tea spoon of brown sugar for some fast carbs and better taste, as well as a very small dose of Msm for my joint health. This has significantly improved my workouts. After the workout I make a shake with unflavoured whey, peanutbutter, oat milk and a banana, which is rich in potassium. Then about an hour before sleep I take magnesium dissolved in water to relax my muscles. I had an idea that this was roughly how it worked, but i based it on muscle contraction/relaxation and water retention, so it's super cool to see you make a video about it! If you want to know the tell-tale signs for deficiency: Salt: Headaches, slow thinking, trouble focusing vision Magnesium: cramps, calves in particular. Also feeling tense, especially when trying to go to sleep. Potassium: Trouble holding tension in muscles, or not being able to get a good contraction. Sugar: You aren't, unless you weight as much as a hamster and still insist on losing weight. Just a word of advice: If you are hefty, don't go to hard on magnesium. It can cause pretty bad snooring, which screws over your sleep and wastes your progress due to poor recovery.

"As someone who sweats profusely " is the second best justification intro statement behind "as someone who takes explosive shits"

Sodium vs Potassium 5:1, sounds good, similar to ratio in the sweat. Only, LMNT is like indefinitely more expensive that using table salt combined with no sodium table salt (which is actually potasium chloride). And not only that LMNT is that much more expensive, but it is a pain in the ... gluteus maximus. You have to stock-pile it, wheras table salt everybody keeps at home and regarding potasium chloride, one jar will last a lifetime). Also, LMNT is less nature friendly, all these plastic sacks, plus shipping of these small amounts of material, no wonder it is expensive, inefficient and disastrous for the planet. I am addressing LMNT since you mentioned them, but it goes also for all the rest of electrolyte businesses. Regarding magnesium, it is best for consuming before sleep, so, magnesium I would take at that time in form of magnesium chloride (Hexahidrate), aka Nigari, available everywhere these days. Still, kudos to LMNT for their marketing campaigns, as these raise awareness of re-hydration WITH electrolytes topic. Also kudos to you to do the same.

Glutamine for the win!!! I had to laugh at that moment of redemption.

I thought dude was looking at the forbidden powder in the thumbnail lol 💀

Eddie Hall should take notes

A shot of the skeleton on the floor, wearing the clothes of the girl who drank too much water, plus two silicon bags, at the end of the video would have been golden.

Electrolytes literally saved my life. If you train hard without replenishing them you’ll end up hurting yourself really bad. Also, I’d recommend throwing some Taurine into this mix.

Grass fed whey concentrate only. And whey is a waste product from the dairy industry. Try raw milk and organic raw eggs instead. Health Guru.

That was smart, never thought anything about craving mineral soda after training, but here's my explanation.

Me snorting my coke while watching this video, knowing I'm one step ahead of Ryan.

@RyanHumiston, when does your supp line drop?

How'd you do that thing at @0:31

"That was a tough bottle" 🤣

Ryan, thank you for the clarification on the supplement you need depending on when you are cramping. I have talked to a lot of doctors they all seem clueless. They all just said "eat a banana" when I wasn't deficient in potassium as I eat potatoes with the skin which has more potassium. They never asked "when do you cramp".

🎯 Key points for quick navigation: 00:40 *💧 Sweating profusely throughout the day requires more than just chugging water.* 01:51 *🧪 Understanding the composition of intracellular and extracellular fluid is crucial for hydration.* 03:56 *🚰 Hydration strategies differ between everyday intake and around workout times.* 04:52 *🧂 Simply taking sodium chloride before training is not enough for optimal hydration.* 05:34 *💦 Tracking electrolyte loss through sweat can inform your hydration strategy.* 06:17 *💊 Glutamine aids in rapid fluid and electrolyte absorption in the gut.* 06:57 *🍔 Electrolyte supplementation is vital, especially if you're under-consuming sodium and other electrolytes.* 07:39 *🏋️‍♂️ Cramping during workouts can indicate specific electrolyte deficiencies.* Made with HARPA AI

You look massive Ryan !

Glutamine might make the difference, But I have tried so many electrolates before training, and before running. Nothing helped me in any way whatsoever. Not even a little bit. And I do sweat. I don't track how much water I drink. Even if I did, I wouldn't be drinking more or less. So track it?

Recipe for LMNT electrolyte powder: 254 grams iodized salt - Morton’s 38.1 grams potassium chloride - Bulk Supplements on Amazon 37.5 grams magnesium malate - Bulk Supplements on Amazon 100g edible citric acid powder One tsp per 16 ounces of water. Pennies per serving instead of getting ripped off!!!

The most important of these electrolytes that we are deficient in is MAGNESIUM. Not all magnesium salts are created equally. The one you want is Magnesium Glycinate.. also called Magnesium Diglycinate or Biglycinate

Now I want a Mc griddle

I don't know why I watched this video, for some reason I almost never sweat, even during hard training. I only sweat when it's summer, and really hot. I guess my body either function really well or really bad. 😂

If you are magnesium deficient try magnesium oil (magnesium chloride) not Epsom salts (magnesium sulfate). Magnesium has a hard time digesting through the gut but absorbs through the skin easily. I spray it on my lower back, hips and elbows when I get out of the shower. Great for sore/strained muscles inflammation and muscle relaxer.

Short story: can you make a video on dealing with stress since it affects my training. Ryan, I've been following you for a while. One of my favorite RU-vidrs since you're not only Extremely funny, help save animals but also have good content. Been stressed out lately, with work like exams and life itself. Can you offer some advice? Therapy (not working but helps) and medication has side effects and is not a solution.

Congrats on breaking 2m subs!

Arms looked heavily Juiced!

My new training mix... 1.5 L of Fiji water. I scoup blue or orange Gatorade, 1 scoup Dr. Berg's electrolyte mix, 1 scoup isopure fruit flavor protein powder, 5 gr creatine, 5 gr glutamine, pinch of kosher salt and 3 g of taurine. I'm good for a hard 2 hour training session!

Human body is 70 percent water not 60

Dr. Ryan, informative and down to earth

I haven’t watched this brody in a couple months n I come back n he’s a certified kinesiology instructor? Or am I too high

Ryan looking swole.😮

Not that I need yet another supplement to add to the routine but seriously, Ryan, I know you’re busy but I’d totally buy a Humiston Hydrator packet with your honey, creatine, glutamine, electrolyte blend.

Clicked like before watching because I know I'm about to get learned! I was not disappointed! I appreciate the honesty and ability to change your mind about something!

Everything depends on what SALT you use. Use table salt? Feel Thirsty. Use Sea Salt? Feel Satiated. Stop using CHEMICALS and start using Natural Sea Salt.

A small funnel makes putting powders into bottles of water much easier. Those electrolyte packs are commonly used by long distance runners. My brother runs marathons on a regular basis and he's been adding packs to his drinks for years.

I love that you check yourself. I follow you at a 6 month ratio. But you've only ever given good advice. I now own 2 dogs and my electrolytes are perfect. Thank you my good chap

Ive definitely lost at leat 15 IQ points from scrolling over the last couple of years

This video is sponsored by the cartel

🤣Nice... I would suggest. Celtic Salt. Turns out pure mineral salt is critical for cellular function and water retention. NO, table salt is NOT the same. All good info. Thanks Ryan.

What is it? I don't wanna watch the video.

That is why I've been drinking sea water. Yes, it makes me sick, but at least I'm hydrated

Love this video! I'm a personal trainer and have been for 7 years. I have a question.. why not just drink spring water?? It has natural electrolytes in the water? You can buy large 5g jugs from water companies and they will give you a proper water analysis from there sourse. Make sure the magnesium is at least 20-30mg/L Instead of buying the supplements? I don't disagree with the supplements if your training is very hard, like athlete level, but in general, just change your water source, no??

Brilliant! Life changing. You are so good at your “job” that even if you were made wrong by the future it would still be worth watching. Basic life stuff. Enjoyed the “Dumb and Dumber” reference. Even people who don’t like you personally should appreciate that you are unusually good at what you want to do. Whatever that is.. acting, writing, directing, editing, sports medicine?

I’ve suffered from migraines for years. I also workout 6 days a week and sweat a ton, including a decent amount at night. My neurologist never asked me about any of that. After many failed meds, I recently started taking 1-1.5 LMNT daily and boom…no migraines. RU-vid > Healthcare

Does Creatine have any effect on ECF and ICF? Do you have to have Potassium and Sodium during your workout or can you eat it before working out to carry you through? Why isn't there a supplement blend that gets everything it's trying to do right?

😃🤣😂😁👉 Celtic salt ..3 types of magnesium = Dr. BARBARA O' NEIL /// TRY SAGE TEA IF YOU LIKE 2 NOT SWEAT ASS MUCH..!? PHIL - ME !? THNXS ?

Here's my stack on a normal basis living in Florida and training outside, plus working in a moderate pace for 8 to 10 hours. 500mg Celtic Sea salt 250mg potassium(no salt) 150 to 200 mg magnesium 2.5g creatine Mixed in 4oz of raw grape juice 16oz water I drink this about 2 hours before training. Then again, post training

In what form is magnesium contained in your solution? This is not 100% pure magnesium, but its salt. If it is inorganic salt, then congratulations, you will learn practically nothing. The most common organic substance is Trimagnesium dicitrate, C12H10Mg3O14. It contains 17.56% elemental magnesium. So for 60mg you need approximately 360mg of magnesium citrate. This does not take into account digestibility.

want to not waste a ton of money on lmnt, because it's a rip off? get powdered magnesium ($12), no-salt salt replacement, which is potassium chloride ($7), and plain ol' table salt (practically free). the Mg can be found in a flavoured mix. mix the three, bam, lmnt for like 1/12 the cost

HOW can I find a doctor that will do the testing that you talk about? Most doctors, especially primary physicians, want to use "menu medicine" based on your age. Prescriptions for everything.

yup yup yup.. that's what I do... 32 ounces of water with 1.5 packets ( 9grams) of LMNT 1 hour pre gym work out 4/6 days. And Because I do a 2nd activity of 2 hours road cycling 4/7 days.. I do a 2nd round of that water/lmnt mix. Greatly improves the cramping/charlie horse.. issues.. especially as it's now much warmer weather. I continue hydrating through out the reminder of the day with another 32 ounces of water. Daily that's around 90-ish ounces of fluid.. 2/3 with electrolytes. I do agree.. that.. there could be a push for a little more magnesium.. and maybe a bit more Potassium..in the LMNT.. but it is what it is.. : easy to add the Mag/Potas with a couple of capletts. I'll check out the addition of Glutimine to the mixture. 3 to 4 grams?

Great science explanation and a good overview of the different ions and the balance needed or biological homeostasis target. That said, food is a HUGE X factor to one’s ability to stay hydrated. For example, high protein intake requires a huge amount of water in the body to breakdown and even more when taken in excess. Another consideration would be the type of foods you eat and their water content - plant-based (leaning) vs animal based (leaning). One can potentially get a large amount of the necessary water the body needs without drinking 1oz/1lb/day. Additionally, your ion intake from foods and beverages has a big impact. Have a look at foods high in potassium and/or sodium. In the American diet, sodium is usually too high which causes edema in some and chronic dehydration (due to unbalanced biological concentration) in others. In healthy adults, potassium is usually too low - again, especially in the American diet. Lastly, diuretics should be considered as well - natural or synthetic: caffeine, prescription drugs, artificial sweeteners, etc.

Half your bodyweight in water in ounces per day.. bodyweight being pounds, kilos?? If pounds I'm 205lb male so half would be 102floz or 2.9lt of water per day.

Ryan, I always find it funny that you must look at yourself in the mirror and see this chubby bastard. You have been my go to guy for what's best for my workout routine (because I am a Chubby Bastard!) and many of my friends I refer to your channel. (I recall you started on You Tube trying to sell real estate and looking kinda preppy and it not working too well!) Glad you found bodybuilding worked better for you and You Tube and it racks in the Funds to keep it Fun to do. Love your, "Dick Jokes;" keep-um running. My friends were following your channel for the 'male anatomical' funnies before finding that you had your head squarely centered on your shoulders and knew a few things about body building! ~ Tor

There is a Japanese drink called POCARI SWEAT. It gives all you need - all the salts(ions) and even the most necessary amino acids during the training or everyday summer sweating! It has very interesting and pleasant taste also. I strongly recommend it! (Fan until 1999!)

Hypertension is at epidemic levels in the US. Most of that is driven by excess sodium intake. Unless you are sweating a lot, you need about 500mg of sodium a day. The average American gets 7 times that much. tldr; If you don't work in the sun all day, you probably get too much sodium just by eating a regular American diet.

I hear animal fat is the best source of hydration. I Eat a lot of meat raw so it’s still trapped in the flesh or around it. I feels refreshing. It’s not STIMULATING like COOKED is, but it just intuitively feels right. I never feel greasy, bloated etc

Just curious in regards to cramping. I have never in my life had a cramp, is this super abnormal? I have trained my whole life and had very physically demanding jobs including being enlisted for years in the army in very demanding unit. Every time I tell someone this, they just can’t believe it and think I’m lying. But why? My brother is the same way, though not as physical though. I’ve always boiled it down to genetics, but maybe it’s something else?

There has been a. Lot of talk about Celtic salt and now Baja Gold salt. Replenishing 82-91 key minerals to the body lost during sweat. Is there any chance you would do any research and make a short video on your findings ? Or if anyone knows the comments knows about this. I have been taking 3 pinches of Celtic salt a day for the last 6 months. So I’m curious to know if it’s actually replenishing what was lost.

If you are dehydrated and have sweat a lot WATER IS NOT THE KEY..... Salt replenishing IS trust me I sweat as much or more than Ryan! Gatorade and or those drinks are great for rehydration as it has a good amount of salt and tastes good. My Dad used to cramp very badly laying on the floor. He'd tell me to get him a glass of water with a teaspoon of salt.... He'd down it and within 30 seconds his cramps would be gone.

This video couldn´t have had better timing. I´m sold. I didn´t think i needed electrolytes, i eat enough salty food and drink enough water. I thought that stuff was just for endurance athletes. But lately i had more and more bad days at the gym, especially past the hour mark. No energy, headaches. Caffeine doesn´t help. Watching the video i got the Eureka moment: summer´s here, the gym is hot AF, and i´m a very sweaty type. I have to wipe off every piece of equipment and can literally wring out water from my gym towel. Must be dehydration. I guess i´m buying electrolyte powders now.

I recently started adding Himalayan sea salt to my preworkout and other stuff and the placebo effect is very stronk so far i feel great

excellent video. I'd like to add to people who turn protein shakes into taco meat (as described in this video), consider buying Now food super digestive enzymes. I don't have problems with processing milk, but I did protein shakes...Not anymore . One of those bad boys, and I'm regular like a sock.

Just looking at this purely from an intuitive standpoint: If element xyz is being excreted through the urine, wouldn't it stand to reason that there's an EXCESS of element xyz in the system? Wouldn't the same apply to concentrations being expunged through sweat (assuming the skin truly is an efficient detoxifier of the unwanted or unneeded foodstuffs we've ingested)? When the body is under stress or in crisis mode, it tends to hold on to the building blocks it needs, not expunge them. Maybe salt stains on the hat aren't about losing a vital electrolyte, they're about getting rid of the ones throwing hydration out of balance. I dunno, just some thoughts...

Any difference between powder or capsules? I found both option with similars amounts of the dosage he says in the video. Any one had any thoughts or try both option? Thanks guys. Not in the USA, Europe if you know any brand

I have pots, so I need higher levels of water and electrolytes to encourage blood and plasma production. I drink a half gallon with 5 servings (meant for 10-20oz of water) of electrolyte supp, and at least start on another half gallon if I'm not working out. If I am, I'll go through almost an entire half gallon during my workout, and start on a third at some point. Kaged muscle still has one of the best value and best tasting electrolyte supplements, but the magnesium and potassium levels are lower than I'd like (sodium, too, but that's pots specific). Ghost is better, but still not where I'd want. I'm also testing to see if gorilla minds glycerol powder actually does anything besides make the water taste thick (supposed to help with actual retention so you don't just piss it out 20 minutes later). For the price and the fact that I'm putting five into one container, the packets just don't work for me. If you do ever find your own electrolyte powders, let me know so I can balance out my favorites 😂

I just discovered this channel and sadly i believe he is taking juices . Now my question is...why people get advices from people who are using juices (steroids) and believing they can become big as them?

2 scoops of BPN Electrolytes gets you: 1000mg Na 1000mg Cl 340mg K 50mg Mg All in range for the sweat amounts!!

I would love to see you and Dr. Mike do a video together

Most people have sodium intakes that are too high. I don’t think supplementing it is very important (except if you do a little cardio). Other electrolytes, sure. Sincerely, An uneducated keyboard warrior

When I take creatine. I get like crazzzyyyy low back pumps and tightness. Always wondered if it was just water or my kidneys.

Dextrose intra workout will spike insulin and reduce the gh boost you get from exercise, it's likely indifferent because he is on cycle It's probably the dumbest thing you can do (as a natural), get at least two meals with carbs, the day before and 2h before exercise to saturate the muscles with enough glycogen and normalize glucose and insulin levels, and studies shows carbs do not impact muscle protein synthesis for the most part, just don't be under chronic deficit. Comparatively, it doesn't increase endurance, but this is important to performing athletes. 2M subs and these guys can't get the simple stuff right

Everyone is scared of salt because things like high cholesterol is very dangerous the older you get. My parents never really tackled the other things in food that correlate with high cholesterol and just banished salt from their cooking. It was only after culinary school that I learned about salt’s water retention ability when mixed properly with food. Obviously don’t eat too much salt, but definitely an advocate for having some salt. Like a pinch or something 🤷‍♂️

Ryan is my ideal physique. Im balding, have a great beard, and have the same body type. I am unfortunately a fat pile of garbage because of making excuses for myself. I am working on that, however.

Outside looking in we couldn’t be more different. You’re f’n my algorithm up😅. But I’ve learned more and got more mind muscle connection. In two days with you than 3 years with the other trash mfs

Completely wrong, again! I am guessing cell physiology wasn't your strong suit in med school. Did you even go to med school? I'm not trying to put you down here. It's just that I have seen you publish so many wrong videos that I am seriously doubting the presence of any medical training whatsoever.

Thanks Ryan. Wildland Fire is my area, so basically a professional water drinker, wood thrower, ditch digger and backpack carrier. Curious if glutamine is a reasonable thing to try ass an emdurance athlete (run ultras also). Shitting your pants and or other G.I. problems is really bad when there's miles of hot terrible terrain to travel by foot between me and my other pants or a comfortable place to take a breakm

Can we have a video on Soy, from what I can gather online, Soy by-product when consumed is estrogen, surely when trying to build muscle as a dude, that's not what you need? But so many protein powders come packed with Soy to thicken it up.

British company called wodpowders do a intra workout called WodFuel which ticks off most of what you suggested. I'm in no way affiliated just if anyone else is looking for a decent way to rehydrate. Love the videos, you should make your own sups

well I have been using the garage 1.0 for 3 months now. time for 2.0 I guess. also thanks for kicking my A$$ in them.