Ep 321 - Are You Really As Hydrated As You Think?

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Apr 2, 2025

Dive into the fascinating world of hydration and its surprising impact on athletic performance. Discover the risks of overhydration and how even slight dehydration can hinder workouts. Explore the roles of vitamin C and gelatin in muscle recovery while debunking fitness myths, especially regarding eccentric training. Get practical hydration tips tailored for athletes and learn to interpret urine color as a hydration indicator. Plus, tackle the complexities of using evidence-based science in health discussions. A rich blend of knowledge awaits!

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ADVICE

Hydration Advice

Drink enough water, especially before workouts, as dehydration is surprisingly common.
Monitor urine color for hydration status; aim for light yellow.

INSIGHT

Hydration and Performance

Even small fluid losses (2-3% body mass) can decrease aerobic and strength performance.
Restoring fluid levels can likely restore performance.

ANECDOTE

Hydration Study Anecdote

Eric Trexler observed graduate students struggling to find hydrated subjects for studies.
This highlights how common dehydration is, even when people believe they are hydrated.

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In this episode of Iron Culture, hosts Eric Trexler and Eric Helms discuss various topics related to fitness, nutrition, and hydration. They delve into the importance of hydration, the potential for overhydration, and the effects of vitamin C and gelatin on muscle recovery. The conversation also covers the debate between eccentric and concentric training for muscle growth, as well as the relationship between cardio and strength training. Throughout the episode, the hosts emphasize the need for evidence-based practices in fitness and nutrition, while also addressing common misconceptions in the fitness community.

To attend the upcoming SNA conference electronically and see the entire MASS team's presentations, you can find tickets here: https://sportsnutritionassociation.com/sna-annual-2025-conference/

To submit a question for us to answer on the show, head over to https://massresearchreview.com/ironculture/

Time stamps:

00:00 Intro

07:17 Afterhours question: over- and de-hydration Peacock 2011 Initial hydration status, fluid balance, and psychological affect during recreational exercise in adults https://pubmed.ncbi.nlm.nih.gov/21574099/ Stover 2006 Urine specific gravity in exercisers prior to physical training https://pubmed.ncbi.nlm.nih.gov/16770361/ Kouri 1995 Fat-free mass index in users and nonusers of anabolic-androgenic steroids https://pubmed.ncbi.nlm.nih.gov/7496846/

13:24 Hydration status, training adaptations, and strategies for athletic events

26:08 Gut cut and water manipulation strategies for powerlifting and lifestyle factors which could be influencing hydration status

31:50 Urine colour (vitamin supplements and DIM)

35:47 Afterhours question: Are Vitamin C and Gelatin worth the hype?

42:17 Q&A 1: Can you consume too many micronutrients?

49:13 Q&A 2: Eccentric muscle actions for hypertrophy da Silva Comparison Between Eccentric vs. Concentric Muscle Actions On Hypertrophy: A Systematic Review and Meta-analysis https://pubmed.ncbi.nlm.nih.gov/39652733/

57:05 Q&A 3 Heart rate variability (HRV) and fatigue and recovery Robinson 2024 Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions https://pubmed.ncbi.nlm.nih.gov/38970765/

1:03:44 Tracking repetitions for unilateral exercises and cardio modalities for mitigating the interference effect Schumann 2022 Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/34757594/

1:11:11 Closing out