MPH MOTOE PERFORMANCE AND HEALTH SEGMENT 5: HYDRATION

[Music] [Music] hey everybody welcome to another episode of mph moto e performance and health with coach rob beams welcome thank you brother uh so interesting topic today i want to talk about hydration um whether you're a high level amateur guy pro guy or weekend warrior uh or you got kids that are in sports hydration's a key factor yeah and there's a lot of confusion about what's better an electrolyte like a sports drink or water how much of each uh what are the differences in sports drinks you know you go to 7-eleven you got sure gatorade and powerade pretty much those are largely garbage based on the ingredients so talk a little bit about that the the difference between electrolyte drinks and water why why which are necessary you know which ones and the difference between those well i like what you said you know hydration is something that unfortunately a lot of us don't think about it until it smacks us in the face you know we're dehydrated we're cramping we have all these issues think about the body's number one goal is to not die whether it's for freezing or heating we call it thermal regulation so when you look at that you know we we grew up in biology 101 homeostasis right finding that little sweet spot that the body's always striving for then we throw athletics in it and throw a ton of curve balls at it right heat humidity intensity sweating so when you look at the need for hydration hydration is very very simple snack on fruits and vegetables they're loaded in water they're loaded into electrolytes which we'll talk about when you look at how much water you should take and i want the listeners to write this down take your body weight in pounds divide it by two and that's how many ounces of water you want over an eight to ten hour period depending on how long you're awake so if i'm 150 pounds that's 75 ounces over an eight to 10 hour day so what that does is and i want the listeners to think about this you have two sides of hydration what we call basal metabolic needs what you need to stay alive and then what you lose in sweat that's the side of the coin that people tend to mess up so if you are drinking half of your body weight in ounces of water over the course of a day you're hydrated for what your body needs when we get into athletics we need to know what your perspiration rate is so stepping on the scale before you exercise stepping on the scale afterwards it's going to give you a number just like your motorcycle every time you let this thing run it's going to drain fuel right so you should lose some water weight every time you exercise so if you're gaining weight during a workout you're over hydrating it's pretty simple the reason why i want to bring that up at the beginning is being over hydrated is more dangerous than being dehydrated and here's why when you're over hydrated hyponatremia is the technical word for that you never quench thirst and the dangerous part is you'll start to have symptoms as if you're inebriated slurred speech loss of balance blurry vision the problem with that is you still haven't quenched thirst so your body still keeps prompting you to keep going unfortunately it can kill you if you go the dehydration route there's there's several phases skin stops sweating cotton mouth you may start to cramp it'll give you enough stop gaps to the point where your head feels like you've got a frying pan on it usually there's enough indicators that you'll stop doing what you're doing very rarely do you see somebody kill themselves with dehydration but even in atlanta they did that radio drink excuse me a radio station in atlanta did a radio drinking contest and a lady died okay so when you look at the dangers of that someone you know maybe the listeners will go what how how big what does it really matter if i'm hydrated it can kill you if you over hydrate now when we get into this because that's the most important part about understanding hydration how to do it how to measure it how to stay in balance then you look at the you brought up the subject of electrolytes that's where sports drinks come in electrolytes play two significant roles one it helps us absorb fluid that's why you urinate more when you drink a sports drink because the electrolytes help you pull that in causes you to stay hydrated that's a good thing electrolytes also play a significant role on the contraction of the muscle so when somebody tells me they're cramping we have to look at three things is it a dehydration issue is it an electrolyte imbalance issue or are you simply just pushing the tissue too hard you know if all of a sudden you know maybe you and i don't uh i'm from florida so if i also are going to go do a run in the rolling hills out here in san diego my calves are probably going to pay a significant price because it's not used to that much load leaving the ground so when someone says they're cramping that's what we immediately want to understand how much have you lost is it a true dehydration issue if you if the sweat rate's within the right range you should when you exercise you should have a loss rate of one to two percent more than two percent you're dehydrated anything less than one percent i you stayed the same weight you're over hydrated dangerous place to be interesting okay but the electrolytes is what i want to because you mentioned that earlier electrolytes play a role on the ability to absorb fluid stay hydrated and then athletically perform so like when somebody takes a sports drink and they cut it they say hey buy this bottle of whatever drink cut it in half what is it you've cut in half calories and electrolytes that's why i have a real problem with a lot of these products that are going to zero calorie that's the stupidest thing you could ever do because during exercise you need calories yeah now we can get into the subject for the first 60 to 90 minutes you can go because you have stored sugar blah blah blah but for the most part you know you want to if you're going to drink a sports drink it's to fuel what you're doing yeah um some of the listeners may know i own my own sports drink business i own my own supplement company as well but i don't want you buying supplements and i don't want you taking sports drink until we deem it necessary and what i mean by that is if you're eating fresh fruits and vegetables on a daily basis your electrolyte levels are probably pretty dialed but i think people over estimate the their need for sports drinks absolutely little johnny does a 20-minute soccer game and they're panning a big bottle of gatorade right he doesn't probably need that no um and just to clarify that when you eat a normal meal your body stores glycogen in the liver to feed your brain and the muscles to to feed movement well if you're eating properly you've got about a 60 to 80 minute gas tank depending on your body size so let's just water it down to an hour if you're properly eating during the day you've got enough exercise to go an hour if you're going longer than an hour then look at bringing something in sure now what gets kind of out of context is the junk that's in the drinks you know when you look at these you know you go to a refrigerated case and it's whatever color blues and greens and oranges and green those aren't normal colors well that's a coloring agent that's not lime juice in the green that's right and and we have a mantra in our office we say if you can't pronounce the ingredient your body certainly can't digest it and so when i developed energy fuel we did quite a bit of beta testing we we did it i think it was a total of eight years with all three flavor or all three we have four formulations um i think it ended up being a total of eight years of beta testing because it's not just about throwing a concoction of ingredients together and go yeah we have a sports drink you have to look at the formulation you have to look at the complexity of the carbohydrate you have to look at its ability to break it down and where this is going to be important for the listeners is there's an inverse relationship between food complexity and intensity so if you're peeling the ears back on the dog and you're really hammering you can't be having a lot of complex stuff in your stomach yeah it's not going to break down and we talked about this in a prior show when when you are working hard you've got that flight or fight-or-flight response if you're fighting your body is pushing all the blood to your extremities there's no blood in your core to digest food that's why it's going to be very difficult to digest heavy foods not even heavy foods just slightly even complex because the blood is going to the working muscles to deliver oxygen the water's going to the skin for sweating shuts nutrition it shuts digestion down and again we're back to that hierarchy of needs diet of a heat stroke or digest food the digestion of food and that's why you see on race day people are nervous they end up with diarrhea or vomiting it's because the body wants it out of the system and it's only got two holes to get rid of it and it's going to find a way to get rid of it yeah and so if you put it into an executive decision you're not going to like the executive decision that the body's going to make code yeah exactly we've all been there um and there's also in terms of the electrolyte balance you know i i think back to medic school the sodium potassium pump your heart functions that's right on proper electrolyte balance so i've always been told a lot of cramping is more electrolyte imbalanced than it is dehydration that's right necessarily so those are very important but they're not all made equal so continue on with that because i know your product i've kind of helped you as you guys have gone along the way tasting those different ones and giving you feedback and the new line's awesome i love that there's no color to it which which is a big essentially poison yeah so if you're drinking red gatorade that red 40 or whatever it is i don't give that to my kids because i can watch them just spin up when they get on that stuff uh so tell me about those differences there well the the thing that i want people to understand is when you look at the formulation as i teased earlier if you can't pronounce it you certainly can't digest it and when you start looking at the elements of what's in an isotonic drink that's a sports drink stop and think about the ingredients that make up all those different colors first and foremost now i'm not trying to insult anyone's intelligence when you see it on the shelf it's referred to as an rtd a ready-to-drink well if it's on a shelf it has a preservative in it that's why you don't see ours in a pre-liquid format because i don't want anything artificial in there yeah not because i'm you know i eat foods that some people would say are not good you know i'll have wings and cold beer occasionally so again i don't live in a glass house i don't want to give the wrong impression but i don't want to put a preservative in there where i know your body's going to struggle to break it down and probably cause some gastrointestinal issues diarrhea and things cramping so why would i want to put something into a drink and if it's in an rtd it is guaranteed to have a preservative otherwise it would have mold in it well again a preservative is not a normal thing that we were designed to eat so you've got to look at these and again we don't live in a glass house i mean if you're i wish i could say i haven't had to have gatorade but there's been times michaela and i you know we go on a long bike ride and next thing you know we're running through a convenience store and you know we're getting ice cold gatorade and potato chips yeah you know um we've sometimes got to do what you got to do well and it's funny because for those of you that like to watch the tour de france um if you watch those guys in the tour you'll notice in their feed bags as they go through the feed zones you'll notice they'll reach in their satchel and the first thing they'll do is grab a small can of cola because when you're under a lot of the three elements of stress heat you know intensity and you know take all of those dynamics of racing high heart rate high temperatures high stress those three things are going to beat hunger down all day long the reason why they put the cola in is because the phosphorus and the cola will reactivate the digestive enzymes but if you notice they're not doing it on the most difficult part of the stage they're doing it usually at the top of a hill where now they can let the heart rate come down that allows them to bring the food in without it coming right hitting up the reba so when you i'm not advocating coke i want people to understand what they're looking at when they watch it on tv then you'll notice when the race is over those guys are hammering a coke because they know that the recovery window is pretty tight and if you put food in and you regurgitate it that doesn't help your recovery window yeah mckayla and i do a lot with triathlons and there was a big showdown between john frodeno from germany and lionel sanders and the goal was set to try to break the world record for the iron man distance 2.4 mile swim 112 mile bike in a marathon and they did they went to seven and a half hours but my point is this as soon as john frodeno crossed the finish line his agent gave him a big glass of leader a cola cola straight and larva would have been proud he's sitting right there drinking it and it was funny then he went to go up on the podium his agent took it back away because he's not getting paid to be on the podium with it but i just want the viewers to understand what they're looking at why they're doing it why would somebody hit a cola because they know the recovery window has got to be engaged and when you've suppressed appetite we've all been there all of us it's hot it's humid when someone's telling you you should eat and you're like man i'm going to throw up if i put that in my mouth i always thought it was just to get sugar up because there's so much sugar in soda but it's actually yeah it's a little bit d phosphorus wow it's a little deeper than that well tell me about the products you have your uh energy fuel there's three different yeah there's a total of four formulas if you go from the we call it the left to the right we have what's called energy fuel light for those of you that have um we call perfused sweaters you know electrolyte imbalances you go and you get blood work on a regular basis and you see your sodium potassium pumps out of line or calcium is you know out of whack we recommend that it's it's just an easy way to keep electrolytes i think it's got 70 calories in it so it just keeps your water flavored enough but you're not getting jacked up on a bunch of sugar the next product is our regular energy fuel excuse me energy fuel boost it's got a slightly simpler carbohydrate formulation because it's designed for high intensity less than an hour and that's what i want everybody to realize is when we created the sports drinks they need to be designed based on intensity and they need to be based on duration so there's an inverse relationship if you're racing for a long period of time you can't go out there at sprint mode so the heart rate has to come down which allows us to make the molecules a little bit more complex so there's an inverse relationship there and then in the boost we actually have what's called an alpha lactate it's a poly a lactic acid buffer it's probably the easiest way to say it so for those of you that when you're out there and you're going guts to the wall and you just feel your body loading up it's the backing up of lactic acid so we put a buffer in there then we have our normal energy fuel which is designed to go between one and two hours again carbohydrates are designed a certain way we do have a lactic acid buffer in that as well then we have our long distance so like with our gncc or anybody that rides off-road it's designed for three hours and above so it's a little bit more complex because you're bringing the heart rate down and we put a dab of protein in it have you ever had that hollowed out feeling when you're at the track and you're drinking fluids but you just want to bite your arm because you're just hollowed out or a long bike ride yeah that's why we there's only two macronutrients that satisfies appetite and that's protein and fat so you put a little bit of protein in there the reason why we say a little bit is if you put too much and you're obviously your core body temperature is up you throw protein on it could ferment you could end up with all kinds of gi distress yeah so just again more sports there's more science behind the drink than people realize yeah and you guys have done a great job uh if you get over to completeracingsolutions.com he's got a full list of different things on there that are free free of charge menu options all kinds of great stuff and they also have a membership available i highly recommend it great stuff over there um thank you appreciate it stay tuned we'll be back with more mph videos

Channel: The Whiskey Throttle Show

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Id: mVEtI9AfdTA

Length: 15min 47sec (947 seconds)

Published: Sat Oct 02 2021