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| Name | Hydration for optimal health and performance | Stacy Sims, PhD | The Proof Podcast EP #259 |
| Video Uploader | Video From The Proof with Simon Hill |
| Upload Date | This Video Uploaded At 08-05-2023 10:00:39 |
| Video Discription | Most of us probably don't give much thought to the nuances of hydration, but in Episode #259, I'm joined by Dr Stacy Sims to dive into the science behind this essential aspect of our daily lives. With the prevailing notion that drinking 2 litres of plain water a day is sufficient for our hydration needs, we challenge this widely held belief in our conversation. 👇 Visit The Proof website for supporting studies and the full show notes 👇 https://theproof.com/podcast/ Stacy T Sims, MSC, PhD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionise exercise nutrition and performance for women. She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women. Dr Sims has published over 70 peer-reviewed papers, several books, and regularly features as a speaker at professional and academic conferences. She has undertaken significant research in the field of hydration and performance and is extremely well situated to speak on today’s topic. In this episode, we cover a range of topics related to hydration and its impact on physical performance. You'll learn about the basic biology of hydration, how to determine if you're properly hydrated, and whether water alone is sufficient or if we need to add electrolytes and glucose. We discuss how hydration needs change throughout the menstrual cycle, and how to calculate fluid requirements at an individual level. Dr. Sims shares her research findings and insights from working with athletes, debunking myths about hydration, including the effectiveness of coconut water and the role of caffeine. Additionally, we explore the differences in hydration requirements between men and women, as well as how to optimise hydration strategies for various activities, such as high-intensity interval training, resistance training, and endurance events. By the end of the episode, you'll have a deeper understanding of the science of hydration and practical tips to improve your own hydration strategies for better performance and overall well-being. Specifically, we discuss: 00:00 - Intro 1:25 - Dr. Stacy Sims on hydration 3:35 - Nuances of hydration 7:02 - Electrolytes 12:02 - The problem with plain water 15:00 - How much sodium do you need in a hot or cold environment? 16:31 - Sodium and fluid intake during exercise 20:28 - Dehydration and its effects on performance 22:42 - Importance of slow and steady hydration 23:59 - Distilled water and hydration 25:19 - Is adding salt healthy? 26:12 - How to tell if you're dehydrated 28:00 - How much water should you drink a day? 28:44 - Coconut water for hydration? 30:45 - Why do electrolyte supplements have potassium, magnesium, and sodium? 32:10 - Carbohydrates and hydration 37:27 - Carbohydrate intake during endurance performance 39:07 - Hydration on low carb diets 41:16 - Fluid balance requirement for men and women 45:23 - The urine specific gravity test 47:22 - Sauna for men and women 48:31 - Are coffee and tea dehydrating? 50:33 - More hydration myths 51:31 - Hydration before an endurance event 52:39 - Creatine 55:11 - Frequent urination at night 57:18 - Dehydration among athletes 59:22 - Outro This insightful conversation with Dr Stacy Sims is a great reminder of the importance of continually re-evaluating our everyday health behaviours and digging deeper to ensure we're making the best choices for our bodies. Dr. Sims is an expert in the field of hydration, and this conversation opens an essential dialogue for anyone looking to improve their performance and well-being. This episode not only provides valuable insights into the science behind hydration but also offers practical guidance on how to optimise your own hydration strategies for better performance. Connect with Dr Stacy Sims: - Instagram: https://www.instagram.com/drstacysims/ - Facebook: https://www.facebook.com/drstacysims/ - Website: https://www.drstacysims.com/ - TikTok: https://www.tiktok.com/@drstacysims The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends Enjoy, friends. Simon ==== • The Proof with Simon Hill - https://theproof.com/podcast/ • Book: The Proof is in the Plants - https://theproof.com/book/ • Apple Podcast - https://podcasts.apple.com/gb/podcast/the-proof-with-simonhill/id1367773989 • Spotify - https://open.spotify.com/show/7bAIJCVgnquxXZuQCdZyTi • Instagram - https://www.instagram.com/theproof/ • Twitter - https://twitter.com/theproof • Facebook - https://www.facebook.com/theproofwithsimonhill • Plant-Based Ferments Guide - https://theproof.com/ferments/ • Two week meal plan - https://theproof.com/mealplan/ • Plant Performance - https://theproof.com/plant-performance/ [t3gspvYf8Xs] |
| Category | Education |
| Tags | simon hill | science | nutrition | facts | plant based | podcast | the proof | the proof podcast | plant proof | health | the proof with simon hill | hydration and athletes | hydration for athletes | sports hydration | electrolyte in sports drinks | sports drinks | gatorade | sodium intake per day | is coconut water good for you | is coconut water hydrating | sodium and exercise | electrolytes and performance | how to stay hydrated | electrolyte imbalance | Creatine | hydration and endurance | dehydration |
