WHOOP Podcast How to Optimize Hydration with Dr. Heather Logan-Sprenger
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Dec 24, 2025 Dr. Heather Logan-Sprenger, a dual-sport national team athlete and expert in hydration and metabolism, dives into the critical role hydration plays in human performance. She shares her personal journey from athlete to exercise physiologist and unveils insights on how mild dehydration can negatively impact metabolism and brain function. Heather discusses hydration strategies tailored to different phases of the menstrual cycle, practical tips for effective fluid intake, and the detrimental effects of dehydration on recovery and cognitive performance.
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A Father's Garden Lesson Shaped Her Career
- Heather's father taught her to treat sleep and food as 'soil and sunlight' and water as essential for cells.
- That lesson caused her to start carrying water and shaped her focus on physiology and performance.
Pre-Exercise Sip Strategy
- Drink about 500–600 mL (sip, not chug) 20–60 minutes before exercise to restore hydration effectively.
- Avoid drinking it too fast to prevent acute diuresis and wasted fluid through urine.
Heat Stroke Mid-PhD Taught Hard Lessons
- Heather suffered heat stroke mid-PhD while racing at altitude after missing a hydration feed and required IV treatment.
- The episodes taught her the fragility of physiology and the need for backup hydration strategies.