38 | The Ultimate Guide to Hydration: Are You Doing It Wrong?

How to: Fitness

In this episode of the 'How to Fitness Podcast,' hosts Kate Lyman and Michael Ulloa discuss the importance of hydration and its impact on overall health and exercise performance. They share personal weekend experiences, then dive into in-depth guidelines for daily water intake, the benefits of proper hydration, the risks of dehydration, and how to effectively hydrate before, during, and after exercise. The episode also explores the role of electrolytes, tips for maintaining hydration habits, and the potential dangers of overhydration. Both hosts emphasize the importance of staying hydrated not only for peak physical performance but also for long-term health.

9:08 Standard water recommendations can be confusing and vague. We talk through more specific recommendations, as well as the fact that food and other fluid intake (coffee, tea, seltzer) contributes to our overall water target.

14:26 We can gauge our hydration level by our urine color and thirst level (thirst is a sign you’re already dehydrated!). A formula we can use to calculate water needs: 0.033 x bodyweight in KG = liters of water.

19:30 The importance of staying hydrated increases as we age. With age, the amount of fluid in our bodies decreases, as does our thirst response.

24:17 Hydration needs change with activity levels, and a pre- and post-workout weigh in can be the most accurate way for us to understand our hydration needs with exercise.

30:38 Considering our electrolyte needs is an important part of attention to our hydration as a whole. Exercise longer than an hour should be paired with an electrolyte supplement.

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🟡 Michael Ulloa: https://www.michaelulloa.com/
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🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/

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Chapters

1. Hydration Deep Dive (00:00:00)

2. Introduction and Weekend Recap (00:00:10)

3. Deep Dive into Hydration (00:03:28)

4. Hydration Tips and Personal Strategies (00:04:32)

5. Hydration Guidelines and Recommendations (00:10:16)

6. Checking Your Hydration Levels (00:14:22)

7. Sharing Water Bottles: A Gross Experience (00:17:49)

8. The Importance of Staying Hydrated as We Age (00:19:19)

9. Debunking the Coffee Myth (00:19:56)

10. Hydration Tips for Exercise (00:24:17)

11. The Role of Electrolytes in Hydration (00:30:29)

12. Risks of Overhydration (00:36:09)

13. Making Water Enjoyable (00:38:02)

14. Conclusion and Final Thoughts (00:40:00)