Salt + caffeine + calories + sugar = water

[nejxiis]

Hi all, I started my bulk this week, and went from eating 2500-2800 calories on a slow cut.. to 3300-3500 calories on a hopefully lean bulk.

I am eating clean food with around 60% carbs , 20% fats and 20% proteins.

which is equivalent to around 500g carbs, 75g fats and 170g proteins

that amount of fat, is mostly due to whole milk, 3 whole eggs and a whole pizza a day, with most of the foods being very low in fat

I am taking in approximately 105g of sugar daily (from all foods like milk, pasta, rice etc, not added) except for a tablespoon of nutella postworkout (19g) and energy drink pre workout (27g)..
along with that, in the energy drink theres caffeine of approximetly 85 mg/250ml can

From the whole diet i am taking about 6-7g salt per day.. with 5.2g from pizza

The problem is that since I started this bulk, I am getting the feeling I am dehydrated most of the time.

I always drink at least 3 liters of water per day but apparently it is not enough..

Can someone tell me how much water i should drink in ratio to 1.75 times the calories of a average joes, 15g sugar more then the GDA, 85mg of caffeine , 7g salt pls?


I want to try to drink the right amount of water to have an effective bulk, without being dehydrated or go the other extreme and lose most of the micronutrients..


Thanks in advance

[STC1188]

If you are thirsty and dehydrated...more. It cannot be much simpler than that. Water is one of those funny things where depending on a ton of different factors (ones no layman can account for and cannot truly be accurate with minus a cellular analysis), and finding the right number is fruitless.

Again, if thirsty, drink more. If overhydrated, you will flush the excess (barring kidney failure or other organ damage). It's difficult to overdo water without the body letting you know.

[DannPM]

That's a lot of salt mate. How much potassium are you getting a day?

[ironwill2008]

Hi all, I started my bulk this week, and went from eating 2500-2800 calories on a slow cut.. to 3300-3500 calories on a hopefully lean bulk.

I am eating clean food with around 60% carbs , 20% fats and 20% proteins.

which is equivalent to around 500g carbs, 75g fats and 170g proteins

that amount of fat, is mostly due to whole milk, 3 whole eggs and a whole pizza a day, with most of the foods being very low in fat

I am taking in approximately 105g of sugar daily (from all foods like milk, pasta, rice etc, not added) except for a tablespoon of nutella postworkout (19g) and energy drink pre workout (27g)..
along with that, in the energy drink theres caffeine of approximetly 85 mg/250ml can

From the whole diet i am taking about 6-7g salt per day.. with 5.2g from pizza

The problem is that since I started this bulk, I am getting the feeling I am dehydrated most of the time.

I always drink at least 3 liters of water per day but apparently it is not enough..

Can someone tell me how much water i should drink in ratio to 1.75 times the calories of a average joes, 15g sugar more then the GDA, 85mg of caffeine , 7g salt pls?


I want to try to drink the right amount of water to have an effective bulk, without being dehydrated or go the other extreme and lose most of the micronutrients..


Thanks in advance

Drink to thirst. However much water that is is how much water that is.




Your salt intake is relatively high (and likely the cause of yur excessive thirst). And while I'm no sodium alarmist, you'd probably do well to reduce it a bit. At the very least, eat a couple of extra bananas or some potatoes each day to help balance your electrolyte levels.

[nejxiis]

thanks for the replies

well ok its easy to drink more water.. but won't micro nutrients be flushed away ? like some minerals such as calcium, iron etc..

as for the salt intake, im taking 5g from 1 pizza a day... if i decide not to take it id be like 2g/day

also im taking 300g of potatoes per day (as for potassium i have no idea since bananas arent in my diet)

[meganlxo]

You would be getting salt and sodium from more sources than the pizza. Sodium is in pretty much anything processed and in animal meats/products...
Potassium is in heaps of fruits and veg not just banana