Understanding Cell Hydration and the Role of Electrolytes

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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.

Episode #259. Have you ever put much thought into your hydration? If you think that drinking two litres of plain water a day meets your hydration needs, then this conversation is for you. In this episode, I’m joined by Dr Stacy Sims to explore the science behind optimal hydration and its impact on performance.

You’ll learn how to determine proper hydration, the role of electrolytes and glucose, and which commonly held beliefs about hydration are myths. Dr Sims shares her research findings and provides practical tips to improve your hydration for better performance and overall well-being.

Specifically, we discuss:

Intro (00:00)
Dr. Stacy Sims on hydration (1:25)
Nuances of hydration (3:35)
Electrolytes (7:02)
The problem with plain water (12:02)
How much sodium do you need in a hot or cold environment? (15:00)
Sodium and fluid intake during exercise (16:31)
Dehydration and its effects on performance (20:07)
Importance of slow and steady hydration (22:22)
Distilled water and hydration (23:38)
Is adding salt healthy? (24:59)
How to tell if you're dehydrated (25:52)
How much water should you drink a day? (27:47)
Coconut water for hydration? (28:22)
Why do electrolyte supplements have potassium, magnesium, and sodium? (30:25)
Carbohydrates and hydration (31:49)
Carbohydrate intake during endurance performance (36:52)
Hydration on low carb diets (38:36)
Fluid balance requirement for men and women (40:44)
The urine specific gravity test (44:53)
Sauna for men and women (46:51)
Are coffee and tea dehydrating? (48:00)
More hydration myths (50:03)
Hydration before an endurance event (51:00)
Creatine (52:08)
Frequent urination at night (54:30)
Dehydration among athletes (56:40)
Outro (58:45)

To connect with Dr Stacy Sims, you can find her on Instagram and Facebook. Visit her website, https://www.drstacysims.com, to learn more about Dr Sims and find resources to improve your performance.

Enjoy, friends.

Simon

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

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