Fantastic interview! Dr. Sims’ advice to add a pinch of salt and tsp of maple syrup to my pre workout water bottle has been a real game changer. Her book, “Next Level,” is also a game changer for menopausal athletes. As usual, Simon, your specific, thoughtful questions elicited a fascinating conversation full of actionable tips. Such good stuff👏🏼!!
Wow this has been super helpful. @simonhill your thoughtful questions and selection of your guests continues to help contribute to a huge impact on my health and mind-shift 🎉 Thank you for doing what you do!
My main takeaway will be 'hydration in the bottle, nutrition in the pocket'. I do remember taking a quick test for hydration (I believe it was at Dr Michael Greger's NutritionFacts), and my recommended amount was... yup, 8 cups. :-)
Thank you so much for busting so many hydration myths; great episode! I was really hoping Simon and Stacy would cover muscle cramps too. Can you have Stacy back to discuss exercise related muscle cramps, and cramps at night in bed? How does electrolyte balance, stretching, and other metabolic conditions influence getting cramps? Are some people predisposed to getting cramps due to their genome? Are muscle cramps an indication of another medical conditions?
Just make sure you are following all of Dr. Sims advice. I got rhabdomyolysis at age 59 after a CrossFit workout. I was in the hospital for 5 days! I didn’t know how to properly hydrate or fuel before a workout then. I do now! Thanks Dr. Sims and Simon.
Yay coffee & tea not diuretic, checking my kombucha for carb amount, pinch salt and/or maple syrup in my drink, arghhh peeing at night glad you discussed. Excellent video. 🧂☕
Hi Everyone, I'm eager to learn which aspect of our conversation resonated with you the most. Feel free to share any additional queries you have on this subject in the comments below. I'll be sure to incorporate them in our next meeting.
Thank you both for sharing this very important and valuable information. This has changed how I look at my hydration. I will be making some changes for sure. 🌱💚🇨🇦💪
Thank you for this topic! I never knew that I needed to add salt or glucose to my water to absorb it and I drink all the time, and never feel like it enough fluids living in high altitude in Colorado. It gets really annoying to pee so often and still feel thirsty so this will help me tremendously Thank you!
Simon - What if you have a high sodium meal or a couple of them, does that replace needing to sprinkle more salt in your water? Or should you add more salt to your water later on in your day anyway?
Such a great podcast! I usually listen on audio (which I prefer) but I couldn't remember something and came here for round 2. Good to see faces. :) The breakdown is also super helpful - thank you. I have a question: maple syrup is imported and very expensive in South Africa... is there an effective alternative? Sorghum syrup? Cane sugar molasses?
Wow, that was really interesting. I've heard people putting salt in their water in the morning, but never maple sirup/glucose. I'll definitely try it to see how it affects my performance. Thanks so much for this episode
Are we not worried about the potential health impacts from over consuming sodium like this? Aside from potential BP issues thinking more along the endothelium side of things? Or is this all purely for athletic purposes and not taking into consideration health/longevity?
I read somewhere (and would love to have it substantiated) that there's a totally different effect of drinking your sodium vs eating it. Makes loads of sense from a chemical perspective too.
I think Dr. Sims is taling to an athletic population, performers at that. That's people who compete in events. I really don't think the average gym goer needs sodium in their water let alone sedentary people. Even gym goers eat the standard american diet, where most sodium is actually through chicken so it's simply not needed.
A big thank you and your host for this Simon! It made me wonder if there would be any added benefit to combining 1/16 teaspoons salt, 2 teaspoons maple syrup and 5 grams creatine in enhancing muscle update of creatine and ensuring more optimal hydration given the importance of this taking creatine. Also I imagine the carbs in maple syrup would also help creatine muscle uptake before/after a workout.
Not so many years ago, I would do a Mother's Day 1/2 marathon walk, somewhat competitively. This entailed some indoor training because of cold weather. I was struck by how in 2.5 hours on the treadmill, I would consume far less water than all the trainers at the gym who were doing next to nothing.
i go on long runs on the weekend.. 10-15 miles. I generally just have a couple sips of water. Anything under 10 miles i don't even bother bringing water. glad to hear I haven't been totally screwing up
Interesting interview. I heard a minimum of 100-120 mg of salt per liter. But how are we supposed to measure such a small amount of salt without special equipment? It would be easier if large amounts of water are being prepared. But even a gallon of water would take less than half a gram of salt
Just checking. A teaspoon of maple syrup (4 gram?) per 500 ml right? That is like 8 gram per liter. How does that fit with the 3% carb solution you mention. 3% means 3g per 100gram? That would be 30 grams of sugar per liter. That doesn't make sense. How did they calculate this?
Did she go over if eating more or less of the rda of sodium increases or decreases your overall hydration? Don't think she did but might have missed it 🤔
Avoided watching this ep for a while cause I thought "you drink water, end of". Really great tip of maple syrup, salt in water. Didn't realise there were different needs in being vomit vs performance either. I think the biggest thing people miss with hydration, for regular exercises is clothes/fans. When people are training at home they typically don't bother with a fan, or if they do they have a tiny desk fan. Gyms are way worse for that - you can't get close to a fan. You can get large gym fans that move a ton of air for your home. As Stephen Seiler says - if your dripping sweat, you need more fans on you cause you're not evaporative cooling For the outside - sweat wicking materials like poly/elastine blends or simply exposing your skin (with sunblock on) is ideal.
She didn’t answer your question about magnesium. Also, would she still recommend the maple syrup in the water in a fasted state before a run if the person is a type two diabetic?
Does this mean that the high end of the optimal salt in a liter of water is 0.8g? (As a gram of salt has 0.38g of sodium) In the podcast she is interchangeably using salt and sodium. So its a bit confusing
She said 100-360mg sodium per L of water. Later her recipe had 1/16 t salt in 500ml of water. That confused me too until I saw your comment just now and realized half or more of the salt is chloride. I think the answer to your question is yes.
This was useful, thank you 🙏 I sort of went through a period where I drank tons of water and never felt satiated. I then started salting my food more and noticed I don’t feel as thirsty. Stumbled across what was the message of this video, the hard way 🥲
Please interview trail blazing sports nutritionist Dr. Doug Graham. He has never recommended adding sodium chloride to our diets as it is dehydrated sea water. There is a better way to get salt in our diet. I see why you two may consider it nutriment, but it is common to take for granted how sensitive our body is despite our tolerance to toxic substances. There must be a better way than adding table salt into our diets. I was under the impression that table salt raises our blood pressure and harms our kidneys. There must be proof that NOT adding table salt into our diet is the trick to higher performance, although it’s rare to find people who have quit salt. I am not convinced that I will now add it into my diet as I’m doing fine without it.
