Hydration for optimal health and performance | Stacy Sims, PhD | The Proof Podcast EP

Most of us probably don't give much thought to the nuances of hydration, but in Episode #259, I'm joined by Dr Stacy Sims to dive into the science behind this essential aspect of our daily lives. With the prevailing notion that drinking 2 litres of plain water a day is sufficient for our hydration needs, we challenge this widely held belief in our conversation.

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Stacy T Sims, MSC, PhD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionise exercise nutrition and performance for women. She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance and pushing the dogma to improve research on all women. Dr Sims has published over 70 peer-reviewed papers, several books, and regularly features as a speaker at professional and academic conferences. She has undertaken significant research in the field of hydration and performance and is extremely well situated to speak on today’s topic.

In this episode, we cover a range of topics related to hydration and its impact on physical performance. You'll learn about the basic biology of hydration, how to determine if you're properly hydrated, and whether water alone is sufficient or if we need to add electrolytes and glucose. We discuss how hydration needs change throughout the menstrual cycle, and how to calculate fluid requirements at an individual level.

Dr. Sims shares her research findings and insights from working with athletes, debunking myths about hydration, including the effectiveness of coconut water and the role of caffeine. Additionally, we explore the differences in hydration requirements between men and women, as well as how to optimise hydration strategies for various activities, such as high-intensity interval training, resistance training, and endurance events. By the end of the episode, you'll have a deeper understanding of the science of hydration and practical tips to improve your own hydration strategies for better performance and overall well-being.

Specifically, we discuss:
00:00 - Intro
1:25 - Dr. Stacy Sims on hydration
3:35 - Nuances of hydration
7:02 - Electrolytes
12:02 - The problem with plain water
15:00 - How much sodium do you need in a hot or cold environment?
16:31 - Sodium and fluid intake during exercise
20:28 - Dehydration and its effects on performance 
22:42 - Importance of slow and steady hydration
23:59 - Distilled water and hydration
25:19 - Is adding salt healthy?
26:12 - How to tell if you're dehydrated
28:00 - How much water should you drink a day?
28:44 - Coconut water for hydration? 
30:45 - Why do electrolyte supplements have potassium, magnesium, and sodium?
32:10 - Carbohydrates and hydration
37:27 - Carbohydrate intake during endurance performance
39:07 - Hydration on low carb diets
41:16 - Fluid balance requirement for men and women
45:23 - The urine specific gravity test
47:22 - Sauna for men and women
48:31 - Are coffee and tea dehydrating?
50:33 - More hydration myths
51:31 - Hydration before an endurance event
52:39 - Creatine
55:11 - Frequent urination at night
57:18 - Dehydration among athletes
59:22 - Outro

This insightful conversation with Dr Stacy Sims is a great reminder of the importance of continually re-evaluating our everyday health behaviours and digging deeper to ensure we're making the best choices for our bodies. Dr. Sims is an expert in the field of hydration, and this conversation opens an essential dialogue for anyone looking to improve their performance and well-being. This episode not only provides valuable insights into the science behind hydration but also offers practical guidance on how to optimise your own hydration strategies for better performance.

Connect with Dr Stacy Sims:
Instagram:   / drstacysims  
Facebook:   / drstacysims  
Website: https://www.drstacysims.com/
TikTok:   / drstacysims  

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Enjoy, friends.
Simon

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