Hi Everyone! Today I am honored and pleased to welcome Dr. Tamara Hew-Butler as a guest on our podcast. Let me say this right up front: In my opinion, this is a MUST LISTEN podcast for every endurance athlete who has ever wondered what the science really says about hydration and sodium/salt intake during exercise. What a fitting way to celebrate our 50th episode!
An award winning assistant professor of Exercise Science in the School of Health Sciences at Oakland University, Dr. Hew is recognized around the world as an expert researcher and scientist. A runner who enjoys training and competing, she has authored 50 scientific papers in such peer-reviewed journals as the Journal of Neuroscience, Medicine and Science in Sports and Exercise, and Sports Medicine, among others. A bonus for us, is that Dr. Hew is a really nice, down-to-earth science “geek” (her words), who truly enjoys sharing what she knows with others, and as she puts it, “helping her family of runners” around the globe.
I had the pleasure of hearing Dr. Hew present at the “Medicine and Science in Ultra Endurance Sports” conference on June 24th in Squaw Valley, CA., in the week leading up to the Western States 100 Endurance Run. In the conference Dr. Hew presented on the “Spectrum of Exercise Associated Hyponetremia.”
In this podcast, we enjoyed discussing so many things very important to every athlete. Whether you’re a runner doing an occasional 5k or marathon, or a triathlete doing multiple ironman distance events, or an ultra runner training for 50mile up to 100mile events, you will WANT TO TUNE in to this podcast to hear what Dr. Hew has to say.
Among the topics and questions we discuss are:
- Hyponetremia: What is it and what are the risk factors (exercise induced) to be aware of?
- Dehydration: What does it mean to be dehydrated? What can I do to ensure I don’t become either dehydrated or OVER hydrated during exercise?
- What is the role of antidiuretic hormone (ADH) / arginine vasopressin (AVP) during exericse and how does that impact how much we should drink?
- Sodium balance and salt intake during extreme exercise: Do you need to take in salt/sodium during long events? If so, how much and how would you know?
- Some companies looking to sell their products espouse the importance of the perfect electrolyte blend: Does such a thing exist? Do you really need a “balanced spectrum” of electrolyes during extreme exercise or is sodium alone adequate?
- How reliable are our own body’s signals to either drink OR take in salt, when we’re training and racing?
- What does it mean when we feel the desire or need to urinate during exercise? Is peeing a reliable indicator of hydration or electrolyte status?
- And much more, including briefly touching on protein intake during exercise.
There are so many companies marketing to us and so much anecdotal evidence and personal opinion from internet experts. It is refreshing to hear a true expert share her thoughts on these topics, gleaned from many years of study, research, and experience.
I’d like to convey my sincerest thanks to Dr. Hew for joining me today. I know you will learn a great deal from listening, so tune in and enjoy! Happy Trails!