Hydration for optimal health and performance | Stacy Sims, PhD

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 Want to support the show? 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. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. 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 Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book