As an athlete or fitness enthusiast, you're constantly striving to improve your performance and achieve your goals. You put in the hard work at the gym, follow a strict nutrition plan, and prioritize recovery. But what if we could level-up our performance by biohacking hydration and electrolyte protocols, maintaining peak alkalosis during workouts, and using key minerals to not only aid in workout recovery, but longevity as a whole?
In a recent Collective Insights podcast, bestselling author and speaker, Siim Land, sat down with Dr. Gregory Kelly, to discuss his book 'Win: Achieve Peak Athletic Performance, Optimize Recovery, and Become a Champion.' What follows is an overview of the podcast discussion.
Hydration is the Foundation of Athletic Performance
Hydration is often overlooked when it comes to optimizing physical performance. Many people believe that simply drinking more water is enough to stay hydrated. However, the reality is that hydration is much more complex than that. According to Siim, hydration means being adequately watered or having an adequate amount of water on board in your cells, intracellular and extracellular water, and having an adequate amount of electrolytes to help you maintain better hydration status.
Pre-hydration with Salt and Water for Increased Power, Strength, and Endurance
Pre-hydrating with salt and water can have a more significant impact on performance than popular supplements like beta-alanine or caffeine. Just how much of an impact? Siim shares studies that show that proper pre-hydration with salt and water before exercise has been shown to increase performance up to 20 times compared to supplements.
The reason behind this performance enhancement lies in the ability of salt and water to regulate body temperature. Siim Land talks about why sweating is a very adaptive and beneficial adaptation. The more you're able to thermoregulate and the better you’re able to sweat, the better your athletic performance is generally going to be. By pre-hydrating with salt and water, you can boost your blood volume, dissipate heat more effectively, and postpone overheating during exercise.
By pre-hydrating with salt and water, you can boost your blood volume, dissipate heat more effectively, and postpone overheating during exercise.
To achieve the best results, the book "Win" provides an optimal formula for prehydration. Siim recommends consuming a higher salt solution mixed in around 22 to 33 ounces of water one hour before exercise. The higher salt solution should contain around 2,000 to 4,000 milligrams of sodium. Studies have consistently shown that the higher salt solution always outperforms the lower salt solution or no salt solution.
Alkalizing the Body for Improved Workout Performance
Another key aspect of optimizing performance discussed was alkalizing the body. Siim explains that during exercise, the breakdown of ATP leads to the accumulation of hydrogen ions, which causes cellular acidosis and hinders performance. By alkalizing the body, you can buffer against this acidosis and enhance performance.
Traditionally, baking soda or sodium bicarbonate has been used to alkalize the body. However, this can cause gastrointestinal distress and may not be practical for everyone. An alternative is sodium citrate, which has the same alkalizing effects as sodium bicarbonate but with less gastrointestinal stress. By consuming sodium citrate solution and alkaline waters, you can maintain a higher alkaline state in your blood, leading to better performance.
In conclusion, hydration and minerals play a crucial role in optimizing physical performance. Proper hydration with salt and water before exercise can significantly enhance performance, while maintaining optimal electrolyte balance is essential for overall health. Alkalizing the body and buffering against acidosis can also improve performance. Additionally, focusing on longevity and healthspan through a healthy lifestyle and strength training when we are young yields rich dividends for maximum lifespan and healthspan.
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