The Proof with Simon Hill cover image

Hydration for optimal health and performance | Stacy Sims, PhD

The Proof with Simon Hill

NOTE

Understanding Cell Hydration and the Role of Electrolytes

To optimize hydration, it is important to understand the pressure in the small intestines and maintain it around 200 milli-osmoles. If a drink is too concentrated in carbohydrates, it raises the pressure, making absorption difficult. On the other hand, drinking plain water without electrolytes does not exert enough pressure, so the body needs sodium and glucose to activate fluid absorption. Electrolyte replacement is often misunderstood, as just a little sodium and glucose are needed to activate transport mechanisms. The optimal hydration solution is a 1 to 3% sodium and carbohydrate solution, with around 100 to 120 milligrams of sodium per liter being adequate. Above 360 milligrams per liter, sodium becomes too high and can cause issues.

00:00
Transcript
Play full episode

Remember Everything You Learn from Podcasts

Save insights instantly, chat with episodes, and build lasting knowledge - all powered by AI.
App store bannerPlay store banner