How To Hydrate - The Importance Of Sodium
Nic and Steve are spilling the tea, well, water actually, on how to stay properly hydrated. They'll tackle the science of sodium and its surprising role in keeping you balanced. Is salt really the villain it's made out to be? Should you be worried about a low-sodium diet? And the million-dollar question: how much water should you ACTUALLY be drinking each day? Dive in and learn how to find your fluid sweet spot for optimal health!
As always, this information is not designed to diagnose, treat, prevent, or cure any condition and is for information purposes only - please discuss any information in this podcast with your healthcare professional before making any changes to your current lifestyle.
00:00:00 - Sodium and hydration
00:01:48 - Salt
00:04:05 - Sodium intake
00:10:33 - Is salt the killer?
00:28:53 - Low sodium diet - the risks
00:46:53 - How much should you drink a day?
00:49:44 - Take home message
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References
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Mahmood SS, Levy D, Vasan RS, Wang TJ. The Framingham Heart Study and the epidemiology of cardiovascular disease: a historical perspective. Lancet. 2014 Mar 15;383(9921):999-1008. doi: 10.1016/S0140-6736(13)61752-3. Epub 2013 Sep 29. PMID: 24084292; PMCID: PMC4159698.
Messerli FH, Hofstetter L, Syrogiannouli L, Rexhaj E, Siontis GCM, Seiler C, Bangalore S. Sodium intake, life expectancy, and all-cause mortality. Eur Heart J. 2021 Jun 1;42(21):2103-2112. doi: 10.1093/eurheartj/ehaa947. PMID: 33351135; PMCID: PMC8169157.
Wuopio J, Orho-Melander M, Ärnlöv J, Nowak C. Estimated salt intake and risk of atrial fibrillation in a prospective community-based cohort. J Intern Med. 2021 May;289(5):700-708. doi: 10.1111/joim.13194. Epub 2020 Nov 19. PMID: 33210391; PMCID: PMC8246952.
Sohrabi M, Alahgholi-Hajibehzad M, Gholami Mahmoodian Z, Hosseini Siyar SA, Zamani A. Effect of Cinnamon and Turmeric Aqueous Extracts on Serum Interleukin-17F Level of High Fructose-Fed Rats. Iran J Immunol. 2018 Mar;15(1):38-46. PMID: 29549231.
Baker LB, De Chavez PJD, Ungaro CT, Sopeña BC, Nuccio RP, Reimel AJ, Barnes KA. Exercise intensity effects on total sweat electrolyte losses and regional vs. whole-body sweat [Na+], [Cl-], and [K+]. Eur J Appl Physiol. 2019 Feb;119(2):361-375. doi: 10.1007/s00421-018-4048-z. Epub 2018 Dec 6. PMID: 30523403; PMCID: PMC6373370.
Allu AS, Tiriveedhi V. Cancer Salt Nostalgia. Cells. 2021 May 21;10(6):1285. doi: 10.3390/cells10061285. PMID: 34064273; PMCID: PMC8224381.
Wilborn CD, Kerksick CM, Campbell BI, Taylor LW, Marcello BM, Rasmussen CJ, Greenwood MC, Almada A, Kreider RB. Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism. J Int Soc Sports Nutr. 2004 Dec 31;1(2):12-20. doi: 10.1186/1550-2783-1-2-12. PMID: 18500945; PMCID: PMC2129161.
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Nicole Brown
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23 июл 2024
