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I work as a carpenter and during the summer it's at least 6 liters on a hot day. I need to or I'll fall of the roof.
I don't do anything special for electrolytes. I feel tired a lot but also during winter so I dunno if it's related.
Difference is: You will very likely feel thirsty - these "water challenges"/new year resolutions where people are at times literally drinking more water even though they feel already borderline nauseated are insane.
And in terms of electrolytes: It's mixed bag: First and foremost we generally oversatisfy our demand with our diets these days and unless you work very unsteady patterns it's unlikely an issue. But: On the other hand electrolyte issues are a fucking mixed bag and, especially in healthy muscular people, tend to stay "good" for a long time until,well, they escalate hard and fast. Literally had a colleague of you fall of a roof due to tachycardia caused by electrolyte issues. (Which every paramedic student around here now hates him unknowingly for because it's an all time favorite for exams now)
So...maybe occasionally eat some nuts, bananas or similar and a bit of cheese after a hard day. Even dark chocolate isn't that bad in that regard.
Honestly I'm an extremely sweaty guy and let me tell you electrolytes will change your life. After doing yardwork I'd feel almost hungover the next day. Started drinking just one electrolyte type mix with my normal torrent of water made a night and day difference.
Thanks. I'm always tired too, maybe some elecs might do something.
Oh 10/10. I used to work construction and would slam a LOT of water on hot days. My comment assumes a more sedentary lifestyle (I was in uni at the time, and the gym is not as hard as roofing).
I agree with the other commenter, those electrolytes might be contributing to exhaustion. I used to cut gatorade in my water, found it helped. 0.75L water, 0.25L gatorade, adjust to taste (cuz watered down gatorade isn't that good lol)
Salt tabs homie. I take them for a different reason but you really should be replacing salts from that much water intake.
Outdoor worker here, needing to hike around in open fields and marshes with little to no shade on 30-35 degree days.
I can down more than a litre per hour doing that
Anything special you do for electrolytes?
Brawndo
you can try lite salt, it's sodium salt cut with potassium salt! (i do this for keto but it should work well for workout purposes too)
Lay in the fields and crave
Mostly just supplement with some Gatorade