0:00

And once again,

0:00

I said a little bit earlier,

0:02

but we have to learn to, to

0:02

live in our bodies and not

0:05

be cut off from the neck down

0:05

and ignore sort of everything.

0:09

And in order for you to

0:09

learn what it feels like to

0:11

be properly hydrated, you

0:11

need to be in your body and

0:14

notice those subtle changes

0:14

and reach for them and

0:18

search for them and find what

0:18

that set point is for you.

0:21

Hello and welcome

0:21

to the RaceMob podcast.

0:23

This is episode number 73.

0:26

I'm Kevin entrepreneur

0:26

technology and fitness nerd.

0:29

And I'm joined by the

0:29

head coach of RaceMob

0:32

and master motivator, the

0:32

incomparable Bertrand Newson.

0:36

Dr. Danna Cohen has literally

0:36

written the book on hydration

0:39

and there's so much that

0:39

most people get wrong.

0:42

Is it as simple as drink more water? Well, no.

0:45

Today, we're going to get

0:45

a little bit nerdy and talk

0:48

about the importance of

0:48

electrolytes, how vegetables,

0:51

smoothies, and even chia seeds

0:51

might be critical to your

0:54

race day hydration strategy. And why fascia movement

0:56

and hydration are so

0:58

closely linked together. And you're going to come

1:00

away with some incredibly easy takeaways that can lead

1:02

to immediate improvements

1:05

in your everyday life

1:05

and in your activities.

1:08

Plus if you want to reduce

1:08

your risk of chronic disease

1:11

get rid of brain fog feel

1:11

better move better and look

1:14

better than you won't want to

1:14

miss this incredible episode

1:17

with the one and only dr Dana

1:17

cohen all the show notes can

1:20

be found online at RaceMob dot

1:20

com slash podcast, including

1:24

links to dr Dana's incredible

1:24

book and without further

1:27

ado here's our conversation. All right, RaceMob crew.

1:30

We're so excited to welcome Dr.

1:33

Dana Cohen. She has literally written

1:34

the book on hydration.

1:37

The book is called Quench. Beat fatigue, drop weight,

1:39

and heal your body through the

1:42

science of optimum hydration. Welcome to the.

1:46

Thank you for having me.

1:48

Fantastic. And, and we know that coming

1:49

all the way from the east coast, probably thing up super

1:51

late to join us on blackout.

1:54

So we appreciate that. Thank you so much.

1:57

Thank. Yeah, I'm an early bird. That's great.

2:01

I love it. Thank you.

2:02

Absolutely. Well, I mean, why don't

2:03

we dive right into it?

2:06

I think you know, your book

2:06

really brings up a couple

2:08

of different points that I

2:08

think are a really extremely

2:11

interesting for our athletes. What do you think is the

2:12

thing that people actually

2:16

get wrong about hydration.

2:20

You know, the first thing that just pops into my head, I talk about this in

2:22

the book too, is I think a

2:25

lot of people over hydrate. And I think it's more of

2:26

a problem than we realize.

2:29

And it's probably worse amongst

2:29

athletes too, because they drink

2:33

water and they think, in other

2:33

words, the more of the barrier

2:36

now there's this whole gallon

2:36

challenge out there, which

2:39

may be okay for some people,

2:39

but I have a feeling it's

2:43

not okay for a lot of people. And I think the idea of over

2:44

hydration, I see often I see

2:49

actual lab values showing

2:49

that people are over hydrating

2:52

at least once a week in my

2:52

practice, in my office, which

2:57

was surprising to me because I

2:57

never, you know, we never really

3:00

think that unless something

3:00

has like a psychological.

3:04

Probably they're drinking so

3:04

much water that's typically...

3:07

Or worst, like a cancer that

3:07

can make it, you don't have

3:11

these, these polydypsia. They don't often happens in

3:13

athletes and yogis lead or not.

3:17

So people are practicing yoga. It's interesting.

3:19

Cause they, I always ask the question. When patients come into

3:21

my office, do you think

3:24

you drink enough water? And even my yogis will say

3:25

yeah, I think I really,

3:29

really took a ton of water,

3:29

but I can't quench my thirst.

3:33

And that's because they're probably not doing it right, because they probably just

3:35

drinking too much, plain bulk

3:38

water, tap water, you know,

3:38

whatever filtered, tap water.

3:41

And you're basically, you're

3:41

just, you're peeing out

3:44

your electrolytes and and

3:44

especially in athletes when

3:47

they're sweating so much and

3:47

they're not replacing their

3:49

electrolytes So that's, that's

3:49

the first thing that comes to

3:52

my mind about over hydration. What else do want it, right?

3:55

I think we don't take into

3:55

account what we eat as, as

3:59

being a hydrating, backed food.

4:01

As you know, food is

4:01

counts, food is important.

4:05

And I think plants and

4:05

vegetables, we really

4:09

can't say enough. And, you know, I know your

4:10

audience are informed and

4:15

wanting to be healthy. So I always have a hard time.

4:17

You're like, who am I talking to? But the truth is we all need

4:18

to be reminded about some of

4:21

these things all the time. So a plant centered diet, just

4:23

like eat a ton of vegetables.

4:29

I was gonna curse. and we're not going to.

4:33

Get a ton of vegetables it's to

4:33

play with the vegetables, every

4:36

meal, like really make a plant

4:36

centric, diet greens, especially

4:40

we can't get enough of that. And those are really,

4:42

really hydrating. And then there's, there's

4:43

science to back that up

4:45

so we can talk about that.

4:47

Yeah. Yeah. And I definitely want to dive

4:48

into, you know, we'll talk

4:52

about gel water and the science

4:52

behind that and what that means

4:56

in a little bit, I guess, talk

4:56

to us a little bit beforehand.

4:59

We see this often with athletes

4:59

that they, they over hydrate

5:02

on race day, where they

5:02

think, Hey, race is coming up.

5:05

You know, race comes tomorrow. Let me just make a

5:06

lot of water today. I'll have enough you

5:08

know, hydration and for the entire course for my

5:10

entire marathon what are

5:12

some of the danger of that.

5:14

And then talk to us a little

5:14

about, okay, how much should we

5:17

be supplementing electrolytes

5:17

or is there some way to

5:20

calculate that or, or, you

5:20

know, be able to count that in.

5:23

And then what are maybe some

5:23

of the symptoms that you have

5:25

seen from some patients around ?

5:27

Dana Cohen: So symptoms of over

5:29

one are muscle cramps, Charley

5:29

horses, those kinds of things.

5:33

And if you don't realize that,

5:33

like someone I'll take some

5:36

magnesium or Cal-Mag before bed.

5:39

So that's a big one often. It's not, you know, it could be

5:40

weakness, it could be brain fog.

5:44

You know, if you always sit

5:44

those of dehydration when

5:48

you're overhearing, because

5:48

you're losing electrolytes.

5:50

So it's really hard to tell.

5:52

Unfortunately there's

5:52

not, there's no great.

5:55

You don't have to go see a

5:55

doctor, get a blood test and

5:57

look at your electrolytes. And even that like your

5:59

electrolytes to be off, like

6:02

if you're really over hydrated. So there's no great tests.

6:06

What the book really

6:06

tries to teach you is

6:08

how to live in your body. What it feels like to

6:10

be perfectly hydrated.

6:12

I wish we had a simple test. We don't.

6:15

So, you know, one of the

6:15

things I tell people to look

6:17

for is, is we're meant to

6:17

urinate every two or three

6:21

hours during our waking hours. Number one, I think that's,

6:23

that's one of my most favorite

6:26

things, because I think you

6:26

don't think about that instead.

6:29

We've, we've learned

6:29

to ignore our thirst.

6:32

We can work harder and be at

6:32

our desks longer and working

6:35

out, but you'll actually be

6:35

more efficient if you're having

6:39

a problem in getting up to

6:39

pee every two or three hours.

6:41

We're gonna look at

6:41

the color of your door.

6:44

People who are older than us,

6:44

but they were always told,

6:46

oh, by the day, your urine

6:46

should be crystal clear.

6:49

That's actually not good. You want your urine to be

6:50

on a light straw colored.

6:53

Now just a caveat. If you take a B-vitamin,

6:54

anybody knows your pee

6:57

turns, bright yellow. So all bets are off on that one.

7:00

That was the first time. I guess, yeah,

7:02

supplementing electrolytes. Are there any good fast rules?

7:05

What types of electrolytes

7:05

are any, you know,

7:08

better than others? You've mentioned magnesium

7:09

tablets versus, you know some

7:12

of these other sports drinks,

7:12

have you run across any research

7:15

on types of electrolytes?

7:17

I'm on the board of

7:17

a company called cure hydration.

7:22

And it's an electrolyte

7:22

replacement, nothing

7:24

artificial in there. It's really good.

7:27

They follow there's the

7:27

world health organization who

7:29

guidelines of what should be

7:29

in electrolyte replacements.

7:32

They follow that. And so it actually tastes great.

7:35

It's a good one. And then, but I will say there's

7:35

a bunch of them out there.

7:38

The things that I look out

7:38

for are, you know, additives,

7:41

sugar, what kind of fake

7:41

sugar is in there too.

7:44

Like if there's, if there's a

7:44

sweetener, you wanna make sure

7:47

it's, it's a, it's a good one,

7:47

like Stevia or monk, fruit

7:50

Lohan, those kind of things. There's a new suite out

7:52

there that I'm really excited

7:54

about called amylose which

7:54

there's some interesting

7:58

studies that show it actually

7:58

may help improve blood

8:02

sugar issues, which is the

8:02

first and expand it's a

8:05

one-to-one ratio is sugar. So, so play around with that.

8:09

When, if somebody is going

8:09

to make something at home,

8:11

calculus is what it's called. It's it's readily available.

8:15

It's fantastic. And then as far as what people

8:16

should be doing, that's kind

8:19

of hard to say once again,

8:19

there's no measurements.

8:22

My, you know, especially for

8:22

athletes, I'm not, I'm not

8:25

an expert and I'm selling

8:25

to me as an exercise expert.

8:28

There are some guidelines

8:28

that you can follow on

8:32

hydration or how much water

8:32

you should be drinking if

8:35

you're exercising, but the

8:35

electric there's no, there's

8:38

just no perfect fast rule.

8:41

What I tell, you know, regular

8:41

people who are not sweating

8:44

all day long is actually have

8:44

them front load their water.

8:49

So drink a big bottle of.

8:51

Eight to 16 ounces, first

8:51

thing in the morning, and

8:54

you can do your electrolyte

8:54

replacement in that once a day.

8:58

If you're exercising and

8:58

you're sweating, you're

9:00

going to need more. And unfortunately don't have

9:01

a perfect answer of what

9:04

exactly that means we have. I would not do every single

9:05

glass of water that you drink.

9:09

You don't need to put a

9:09

little salt or electrolyte

9:13

replacement in that. But by the way, speaking of

9:14

salt, some people don't need

9:17

even to buy the electrolyte

9:17

replacements, a natural salt,

9:21

like the pink salt, or there's

9:21

a brand called real salt.

9:25

I'm not on the board.

9:29

You could put a little pinch,

9:29

tiny little, get you back

9:31

in your water in the morning

9:31

with a squeeze of lemon, and

9:34

you're getting a really nice

9:34

electrolyte mixture just from

9:37

that alone is, and it's a

9:37

great way to start your day

9:41

and you know that alone and

9:41

people don't hydrate well can

9:45

be life changing, you know. My coauthor was an

9:46

anthropologist, an

9:49

anthropologist, and she

9:49

she studied how desert

9:52

people hydrate and that's

9:52

one of the ways they do it.

9:54

They front load their water. So a good, a good rule

9:56

to follow first thing in

9:58

the morning, eight to 16

9:58

ounces, drink it down.

10:01

So called your organs. It's a good habit to get into.

10:06

You mentioned, you know, even a pinch of salt or something in your

10:07

daily water, especially.

10:11

I know a lot of ours, a lot

10:11

of us have our own systems,

10:14

reverse osmosis systems. It takes a lot of the

10:15

minerals and other things out of the water.

10:18

And so. That can lead to some of

10:19

the electrolytes from your

10:22

body if you're drinking

10:22

that all day long.

10:25

So I think you've mentioned

10:25

it a little bit in the book.

10:27

There is, it's important

10:27

to put a little bit in that

10:29

water early in the morning..

10:32

Yeah, absolutely. You know, we talk about

10:33

the book once again, we

10:36

don't, we don't talk enough

10:36

about eating your water.

10:38

You know, getting, there

10:38

are some people not, you

10:41

know, probably not athletes

10:41

that may only need one

10:45

glass of water a day. If you're eating well, if

10:47

you're doing all the right,

10:49

other things, you know, so. It's it's once again, it's

10:50

hard to say who needs one?

10:53

I don't, and I don't want you

10:53

to say like, oh, I only need

10:56

one glass of water to get. You may not.

10:59

So if we don't know what

10:59

people need, but it all depends

11:03

on what you're eating and

11:03

food is a great hydrating...

11:07

you know, the right food. So we need, we need greens.

11:11

We need that a little bit

11:11

of healthy fat in there for

11:14

hydration to, to ourselves

11:14

to be properly hydrated.

11:18

Hey, Coach, have you got a question? Otherwise I've got

11:19

plenty of questios.

11:23

Yes, I do. It'sit's very relevant

11:24

to this upcoming weekend.

11:27

We have an east coast time zone.

11:29

We have several athletes

11:29

traveling to Boston and Chicago

11:32

for those two marathon majors. And we understand the

11:34

temperature's going to be a bit warmer, temperature warm,

11:36

and then humidity as well.

11:39

Getting a lot of questions

11:39

from the coaching perspective,

11:42

how best to address running

11:42

in warmer temperatures,

11:45

but specifically, especially for west coast. And humidity and how

11:47

hydration can help them.

11:51

You know? So once again I, you

11:52

know, I wish I wish I had

11:54

a better answer for you. I'm not an exercise

11:55

physiologist, so I don't have

11:57

those very specific answers. I can tell you something now

12:00

that I think there's obviously

12:02

humidity is, is better for

12:02

people when you're running.

12:05

And one of the other things

12:05

like, oh, I thought, I wish

12:07

I wish I got a different, they would have been an anthropologist in undergrad,

12:09

cause I think that information

12:12

is so useful for us, but she

12:12

studied how you know, once

12:16

again, Bedouins and desert

12:16

people and you know, those

12:19

black robes that those desert

12:19

people wear that you always

12:22

see, like, what's that about? And when she told me this, it

12:24

blew my mind that those black

12:28

robes create humidity tents.

12:31

So that's why they wear

12:31

them in the desert.

12:33

So it holds humidity in when

12:33

they're in desert environments.

12:37

It's so fascinating to me.

12:40

All I can say to answer that

12:40

question is, you know, I

12:43

don't have a specific answer. They're gonna need

12:44

to be replenishing with electrolyte mix.

12:47

I wish, you know, some of

12:47

those drinks that they get

12:50

along the way by, you know,

12:50

we make sugars and they

12:54

coloring, but whatever it

12:54

takes during the race, you need

12:57

to, you need to do it right.

12:59

I have a couple of questions. One are around, you know, we

13:01

had a guest on earlier that

13:03

said, oh, the investment

13:03

order of Americans are

13:06

chronically dehydrated. And that it takes a while to

13:07

actually hydrate yourself.

13:10

It may take weeks. It may. Take months.

13:13

Have you found that at all?

13:16

What has been you experience?

13:17

Okay. So first of all, I also agree.

13:20

I think most of us are

13:20

chronically low grade

13:23

dehydrated, meaning

13:23

day in, day out.

13:26

It is the one thing in my

13:26

practice, by the way that I am

13:29

a stickler for like, you need

13:29

to be on top of your hydration

13:33

hour by hour, all day long, you

13:33

really need until you, until you

13:37

really get it and understand it. Cause I think it is.

13:39

And I say this in every podcast,

13:39

the single most important

13:43

thing you can do to treat and

13:43

prevent chronic disease is

13:47

learn how to hydrate properly. First, before you go on

13:49

any diet, anything, this

13:51

is what needs to do. As far as it can take weeks.

13:54

I think it can take, you

13:54

know, weeks or months to

13:59

maybe reverse some of the

13:59

damage that you've done, you

14:03

know, or this chronic stuff. But I think you can take one

14:05

day to feel difference when

14:09

you learn how to hydrate. You know, it's quick.

14:12

In the book, we have

14:12

five to five day plan.

14:14

So you do it Monday through Friday. And within that time, especially

14:16

people who are, you know, a

14:20

little, not, you know, not so

14:20

in shape and not feeling great.

14:23

They're the ones who are gonna really got to fix. You'll notice a

14:25

difference within a really short bit of time.

14:28

You know, and you give

14:28

somebody like that, a green

14:31

smoothie a day to drink it's

14:31

life-changing for them, you

14:34

know, and even my health, you

14:34

know, once again, my healthy

14:37

people need to hear this and

14:37

be reminded of it all the time.

14:42

Yeah. So I w the, the

14:42

long-term effects.

14:47

Yeah. It takes a long time. Just like anything else.

14:49

If you start to change

14:49

your hydrating habits, your

14:51

body's gonna start to change. But I think you will note,

14:53

I know you will notice it

14:56

in a very short bit of time.

14:58

Fantastic. So I know you're talking a

14:59

little bit to us about the

15:03

smoothie challenge and how

15:03

you've had a lot of clients

15:05

see a lot of success throughout

15:05

those five days or longer

15:09

of the smoothie challenge. Can you talk to us a little bit

15:10

about the benefits of hydrating?

15:14

What are some of the things

15:14

that people may realize, or,

15:16

or, you know, some of the

15:16

some of the things that people

15:19

may realize when they are

15:19

finally hydrated or fully.

15:22

So let alone

15:22

the fact that it can treat

15:28

and prevent chronic disease.

15:32

That's a pretty big benefit. So just, just, just for that

15:33

matter, though, literally

15:36

there, there was a new study

15:36

back in January of this year,

15:39

the first one of its kind that

15:39

showed hydration, hydrating with

15:44

water, drinking, water alone

15:44

may be used as a treatment

15:48

for metabolic syndrome. It's really interesting.

15:52

Yeah, really interesting. And then you just have

15:53

the chronic diseases that it's been shown.

15:56

So diabetes, certain

15:56

cancers like kidney

16:01

cancer and colon cancer. Hydration is, plays a role

16:02

where it can act as a preventer.

16:07

So those are some,

16:07

some big ideas.

16:09

But how about fatigue

16:09

and brain fog?

16:12

Those are two pretty big ones. I'd say brain fog, especially.

16:16

I like to say that that

16:16

afternoon sort of slump in

16:21

the day where we all sort of

16:21

maybe think it's our blood

16:25

sugars dropping and reaching

16:25

for, you know, candy bars or

16:30

sugar or something like that. I would bet that.

16:33

75% of those people that

16:33

it's not blood sugar, that

16:38

it's it's dehydration. And you, you hydrate first

16:40

and you'll find that you're

16:42

not hungry or reaching

16:42

for that afternoon pick me

16:45

up, you know, candy bar. So brain fog, the big one, even

16:47

this is, this is a known thing.

16:52

The 2% drop in hydration

16:52

in your body, which

16:55

we go through multiple

16:55

times throughout the day.

16:57

It's very easy to drop 2%

16:57

of our hydration status.

17:01

And that's been shown to give

17:01

you some cognitive decline, so

17:05

have trouble thinking clearly. So that is a big

17:07

thing to look for.

17:10

What else, some other things. How about just moving fluidly?

17:15

You know, moving with

17:15

more, you know, a little

17:18

more fluidly movement.

17:21

It's easy for me to say the things that you're not going to feel.

17:23

So you know, constipation

17:23

that's like, that's

17:26

a big one headaches. If you suffer from

17:27

headaches, try theirs first.

17:30

What else? Yeah, muscle aches, joint aches,

17:30

stiffness, you know, so just

17:35

feeling, feeling, improving

17:35

upon all of those things.

17:39

Dry skin. The dry eyes.

17:42

Those are the real sort

17:42

of interface ones that

17:45

are really, that you'll

17:45

notice a difference in.

17:47

And once again, I said a

17:47

little bit earlier, but we

17:51

have to learn to, to live

17:51

in our bodies and not be cut

17:54

off from the neck down and

17:54

ignore sort of everything.

17:57

And in order for you to learn

17:57

what it feels like to be

18:00

properly hydrated, you need

18:00

to be in your body and, and,

18:03

and and notice those subtle

18:03

changes and reach for them

18:07

and search for them and find

18:07

what that set point is for you

18:10

Yeah. I mean, it makes a lot of sense. I mean, even at the molecular

18:12

level, we're talking about

18:15

how your body functions here,

18:15

you know, the water of the

18:19

assault pumps via all these

18:19

things, you know, being

18:22

able to move all of these

18:22

nutrients throughout your body.

18:24

And so if you're chronically

18:24

dehydrated, you know, it's

18:27

no wonder that you would

18:27

have brain fog or you

18:29

would have other things

18:29

that, that you know, really

18:31

affects you physiologically. But alone, I mean, I think you,

18:33

you brought a little bit it up

18:36

like dry skin, but this medics,

18:36

the wrinkles, the other stuff.

18:40

I mean, I think, you know,

18:40

a lot of our audience would

18:43

really benefit and, you know,

18:43

if the smoothies are gonna

18:46

feel a lot better after those

18:46

five days, you know, not

18:48

only physically, you're gonna

18:48

look better too, and you're

18:50

going live a lot better too.

18:51

My biggest followers

18:51

are aestheticians cause they

18:54

know better than anybody that

18:54

joining from within is the best

19:00

thing you can do for your skin. So, you know, and then, you

19:01

know, I've got to think of

19:05

it because I'm just having,

19:05

you know, detoxification,

19:07

you can't detoxify. If you're not, if you're not

19:09

hydrated, you know, the only

19:12

way we detoxify or we get rid

19:12

of our toxins is by peeing

19:16

and pooping and sweating,

19:16

and you have to be hydrated

19:19

for all of those things. So detoxification, which

19:21

is especially important

19:23

in today, because we have

19:23

just loaded with, you know,

19:28

there's so many insults from

19:28

toxins that we need to be.

19:33

I worked to get out. It was like a convention

19:34

because I go, what am I

19:36

think he talks to kitchen. I think about sleep because

19:37

we do most of our detoxifying

19:41

when we're sleeping. And you know, I can't say

19:42

that, you know, hydrating

19:45

better improves your sleep,

19:45

you know, and if not, you

19:50

know, truly scientific the,

19:50

the fact, if you are hydrated

19:54

better, you'll be detoxifying

19:54

better in your sleep.

19:56

So at least that, but I

19:56

really do believe that it

19:59

does improve your sleep. There's a little caveat there.

20:02

Nobody talks about like, I

20:02

worried about waking up to

20:06

pee in the middle of the

20:06

night, that kind of thing.

20:08

You know, it could be a problem

20:08

if you're, if you're older,

20:11

you have to sort of figure

20:11

it out also again, what that

20:13

set point is for you, where,

20:13

where, and how much you can

20:17

drink before bed, because

20:17

it's different for everybody.

20:20

But we make a hormone called

20:20

ADH antidiuretic hormone that

20:25

does get lower as we, as we age.

20:28

So that's why as we age,

20:28

people tend to get up more in

20:32

the middle, the night to pee. So which can be problems.

20:36

So you don't have to find

20:36

that set point for yourself.

20:38

And maybe why one of the

20:38

better reasons is sort of pre

20:43

or front loading your water. I love that term in the

20:44

morning, that kind of thing.

20:47

And sort of do it a little. Well, actually, one of thing,

20:50

though, the idea of eating your

20:53

water when we eat vegetables

20:53

and, you know, we can talk

20:55

about GSEs, which are sort

20:55

of the star of the show.

20:58

And especially for runners, we can talk about all that stuff, which is fun,

21:00

but the idea of fiber

21:04

.

21:04

It's not only about drinking so

21:07

body holds on to that water. So almost like a sponge,

21:09

how you absorb it.

21:12

And fiber is a great way

21:12

to, you know, it holds

21:15

onto that water longer. So maybe, maybe a little

21:17

bit of a green smoothie.

21:20

I don't know if you've six

21:20

before bed save some from

21:23

the lunch could be a better

21:23

way of hydrating and holding

21:26

it throughout the night. It's playing around with it.

21:29

We give you all these sort

21:29

of information about to try

21:31

and figure out for yourself

21:31

what that is, but, but eating

21:35

a peach before bed could be

21:35

a really nice way to hold

21:38

on to some hydration as

21:41

If you like our podcast and sign up for our newsletter, where we give you

21:43

weekly tips on how to run your

21:46

best race and have fun in the

21:46

process, just go to RaceMob

21:50

dot com and sign up today. Yeah.

21:52

And that's exactly

21:52

a great segue.

21:55

I mean, I did want to get

21:55

into, okay, how do we actually

21:58

go without eating our water? What are some of the foods

21:59

that we should be thinking

22:03

about and considering

22:03

you know, what, yeah.

22:05

What is your water? Why, why is this

22:06

important to us?

22:07

This is the whole premise for the book. I learned about the work of Dr.

22:12

Gerald Pollack. He is a world renowned

22:13

water researcher based

22:17

out of university of

22:17

Washington, Seattle.

22:20

And his discovery was that

22:20

there's a fourth phase of

22:23

water, which blew my mind.

22:25

So I was like, why are you talking about, well, you know, we learned in elementary school,

22:27

H2O is water and it exists

22:32

is like liquid ice and paper. Right.

22:35

So that was us. There's another phase of water.

22:38

And that phase is on. He happens to call it

22:39

easy water, which stands

22:42

for exclusion zone. We call it gel water,

22:43

structured water.

22:46

There's lots of other,

22:46

other terms that people are

22:48

using for this other phase. And not everybody agrees on

22:50

exactly what that phase is.

22:54

But I have to say, Dr. Paul's work is brilliant

22:55

and really interesting.

22:57

And I suggest anybody

22:57

read his book called.

23:00

Fourth phase of water. So, so it is leave that

23:02

it is in that forum.

23:05

There's other things of water. And, and it has to do with

23:07

how those H2O molecules layer

23:12

upon each other, how they

23:12

structure and it's in that

23:15

forum where they start to share

23:15

electrons, oxygen, you know,

23:18

the, the O the oxygen of H2O,

23:18

how those electrons get shared.

23:23

And it's within that

23:23

structuring that they will

23:26

have different properties. And some of the properties

23:28

are they're able to hold

23:31

a charge like a battery. So they, they actually are

23:33

energy, electrical energy,

23:36

which is interesting because. We only ever thought

23:39

energy is food.

23:42

You know, we eat food or

23:42

glucose and we make ATP.

23:46

I'm telling you that there

23:46

is another form of electrical

23:49

energy, which is energy. That water is not

23:51

just moistening.

23:54

It actually is, is energy. So so it's, it's believe

23:56

that it is in that form, this

23:59

other form H302 is what Dr.

24:02

Polly calls it. It has to be that sharing

24:02

of the molecules is how

24:05

water is found in nature. And it's also how it's

24:07

found within ourselves.

24:10

So the idea is you want, wanna,

24:10

you want to, so think about

24:14

like a cucumber seeds, you

24:14

know, cucumbers, you can see

24:17

the gel around the seeds or

24:17

desert plants for that matter.

24:20

Think about aloe and cactus. And you know, you open up

24:22

an Alameda and little gel

24:25

water that, that gel that

24:25

falls out is loaded with

24:29

gel or structured water. And if you eat your water

24:31

by eating more vegetables,

24:39

Then you're, you're gonna,

24:39

you're gonna hold onto that

24:41

water and that hydration

24:41

better because that's how

24:43

it's happening ourselves. That's the idea. Chia seeds we can

24:46

talk about now. Cause they aren't, they

24:47

are really exciting and fun to think about.

24:51

And I'm sure every one of your

24:51

listeners have read born to run.

24:54

And I think every runner

24:54

has read that book.

24:56

And you know, those, those

24:56

elite runners that in the,

25:00

at the Tarahumara tribe

25:00

in Mexico, I believe it

25:02

is the Mexican desert. They run from.

25:06

50 mile marathons and they fill

25:06

themselves on using, You know,

25:10

a little, they don't drink,

25:10

they don't drink like that.

25:13

So that chia seeds hold onto the

25:13

hydration longer because there's

25:18

fiber, there's fatty acids. Chia has loaded without

25:19

loaded with alpha-linolenic

25:22

acid ALA, which is our

25:22

parents I'll make threes.

25:26

That's what lines

25:26

are our cell walls.

25:28

We need that to have to be healthy. So it really is a super

25:30

food chia seeds are.

25:33

So, so throwing a little

25:33

chia seeds in your

25:36

smoothie is a great thing. There's a caveat there because

25:38

chia seeds also do have

25:42

lectins, which many people are

25:42

sensitive to not everybody.

25:46

So you may want to soak

25:46

your chia seeds overnight

25:48

to really form that. Most people can, you know,

25:50

I'm being a little nit picky,

25:53

most people can tolerate. But you wanna let them sort of

25:54

soak in the water for a little

25:58

bit, give them some of that

25:58

gel chia pudding, the overnight

26:01

chia pudding, cause incredible

26:01

snacks and so easy and cheap.

26:11

And you know, you could buy

26:11

like ready-made ones in store.

26:14

$7 or you can make it for

26:14

like 7 cents it's serving, you

26:18

know, literally, and there's

26:18

recipes all over the internet.

26:22

The book has a ton of different

26:22

kinds of recipes for smoothies

26:26

and some desserts and that

26:26

kinda thing, but popsicles are

26:29

a great way to hydrate as well. Frozen, you know, blended

26:31

fruits and vegetables, throw

26:35

some in there as a great way. Great thing to eat.

26:38

Yeah, so food is, it's just, you

26:38

know, it's so it's very simple.

26:42

It's not, there's nothing, there's nothing difficult about it.

26:45

You want to load up your

26:45

plate with green vegetables,

26:47

with more vegetables and,

26:47

you know, try making, instead

26:52

of having one vegetable and

26:52

one meat for dinner, make

26:55

a bunch of vegetables, you

26:55

know, play around with it.

26:57

So there's nothing fill up on veggies. That's hydrating.

27:01

It's that easy.

27:02

Dr Dana, take us through a day in your life in regards to hydrating,

27:04

you know, drinking your

27:09

hydration, eating hydration.

27:11

I have two things

27:11

that I'll do and I'll either.

27:14

So just let me drink. This is I'm drinking, this,

27:16

this kind of water I love.

27:18

And I do try to get plastic

27:18

bottles out of our hands.

27:22

I will tell you once

27:22

again, full disclosure.

27:24

I'm the health and wellness

27:24

advisor to essential water.

27:26

So, but I'd love it because,

27:26

and this one I love because the

27:30

big bottle, so it's 33 ounces.

27:32

I'll put hydration and

27:32

electrolytes thing in there.

27:35

I'll leave it at my bedside. And first thing in the

27:36

morning, I try to chug

27:39

almost all of this. If I kept doing all morning, as

27:40

I'm getting ready for my shower,

27:44

getting ready for my day,

27:44

I'll drink the rest of that.

27:48

What is Essential Water?

27:50

Oh, Essential Water

27:50

is a, an alkalinizing water.

27:53

And so it does have added

27:53

electrolytes put into it.

27:57

It just, it just tastes

27:57

really, it's a great water.

28:00

It really tastes,

28:00

tastes excellent.

28:02

What's difference

28:02

between alkalized water

28:05

and your normal tap water.

28:08

That is the

28:08

million dollar question.

28:11

So there's not a lot of research on alkalinize water, unfortunately.

28:15

So I don't, I don't know. I don't know if there's any

28:16

real science behind alkalinize

28:19

water and it's controversial

28:19

because people say, well, as

28:22

soon as it hits your stomach,

28:22

it's not the alkalinize anymore.

28:24

I will tell you people

28:24

I've had patients who swear

28:28

that drinking alkalized

28:28

water, it makes them feel.

28:31

Now is that because

28:31

they're finally hydrating?

28:34

I don't know. But what, what alkalinizes

28:34

water is adding the

28:38

electrolytes to it. So that's, that's how

28:39

it gets to your high pH.

28:43

So it's the, it may just be

28:43

the electrolytes do that.

28:45

They needed. There's a lot of questions

28:46

and more questions.

28:51

We get some more questions here. So it's hard to say you got to

28:53

find something that you like.

28:56

I do, you know, I want to warn

28:56

about the plastic bottles.

28:59

It's an issue. They did just come out with

29:00

like a two gallon container

29:03

that with a little spout on

29:03

it, which I love, but the truth

29:06

is if I go to a hotel, I'm not

29:06

drinking my tap water hotel.

29:09

We still need plastic bottles. Unfortunately.

29:13

Yeah. So I brought my water. If I don't, if I don't do an

29:14

essential bottle, I have a glass

29:19

canister with one of the glasses

29:19

on top that I got on Amazon.

29:23

Like everything was $7. It's really cheap.

29:26

I'll fill that up. And I, before I do, I

29:27

have a reverse osmosis. Uh, Is there an electrolyte mix

29:29

or if I don't do that, I'll do a

29:34

squeeze of lemon, a little salt. So I'm ready.

29:37

You know, I got into that habit to be ready for seeing the morning for him.

29:40

I kicked him to the ground. I'm starting to drink my water.

29:44

I will say also that alone

29:44

can be life-changing for many

29:49

people just as having a big

29:49

thing of water, first thing in

29:53

the morning and doing nothing

29:53

else, most people will notice

29:56

a big difference if that. And there was something

30:00

about the lemon too, and

30:02

lemon water first in the

30:02

morning, no science, but

30:06

people swear by it as well. You know, maybe, maybe you

30:07

could have the minerals do it.

30:10

I don't know. I don't know. It could just be that

30:12

it tastes delicious. And I can tell you people

30:13

hate the taste of water.

30:16

They do.

30:18

I was having

30:18

a conversation with an athlete

30:21

today, I was like, oh, water.

30:23

Nope, that'd be water. Mix it up.

30:26

So if that is meant, if it's

30:26

cucumbers, if it's a little

30:29

of honey and citrus and sea

30:29

salt, just to get a little

30:33

bit of twist, but get the

30:33

hydration and even if to help,

30:36

to kind of please the top

30:36

talent as well and get this.

30:40

Yeah, we talk about beauty waters in the book, which are basically

30:42

single ingredient waters.

30:44

And you just masturbate them,

30:44

like masturbate some blueberries

30:48

and throw it in there, infuse

30:48

your water, you know, easy.

30:52

Even like rose pedals could be

30:52

really nice and fused or some,

30:56

some you can get funky with it. Get interesting.

30:58

Basil, you know line and

30:58

lavender, like, so there's

31:02

fun, fun things you can do to play around with.

31:04

Ginger?

31:05

Just vinegar?

31:06

Ginger,

31:07

Oh, ginger.

31:08

Ginger.

31:12

Ginger I love,

31:12

I, you know, it's great

31:17

that ginger and Lennon

31:17

and mashing them together

31:20

or going to live blender

31:20

really easy and delicious.

31:23

And you can freeze

31:23

those in ice cubes too.

31:26

And put that in your you

31:26

know, you don't have to put

31:30

them in a food processor or

31:30

simple little thing to do.

31:34

Yeah. So then when I try to eat

31:34

while I do I do you know,

31:37

when I do great, I am.

31:40

I try to have a glass

31:40

of water before.

31:43

A little controversial also

31:43

people like, oh, you shouldn't

31:46

drink with your meals, you know? And there's definitely a couple

31:48

schools of thought around that.

31:51

I think if you do it before

31:51

you eat you, people are

31:54

worried that you're gonna so

31:54

with drinking, while you're

31:58

eating that you may be fleshing

31:58

out enzymes or lessening the

32:01

enzymes in your, in your food.

32:03

I'm not so sure that's true. Maybe there's something to

32:05

it, but I'm doing it about

32:09

a half an hour before. There's actually studies that

32:10

show people who are dieting and

32:13

drink a glass of water before

32:13

every meal will lose about

32:17

five pounds more on average

32:17

than people who don't do that.

32:21

For many reasons, whether

32:21

it's they're feeling fuller

32:24

or they're hydrating. So that's a great

32:26

habit to get into. What else?

32:29

You know, just a plant centered diet. I eat meat, I eat red meat.

32:33

I eat fish, I eat chicken. I try to eat organic

32:34

almost exclusively.

32:38

Sometimes I don't do if I'm going out. And I know there's some

32:40

things I will never eat.

32:42

I will never eat. Farm-raised salmon. You know, there's certain

32:44

little, little things I have.

32:47

I don't have that. I don't do. I took a lot of royalty, which

32:49

is a great way to hydrate.

32:52

We talked about coffee

32:52

which I was talking about.

32:54

People get really excited

32:54

about when talking about coffee

32:56

because the studies show that

32:56

anything under four cups of

33:00

coffee is not a diuretic. So people are drinking

33:03

coffee, go for it.

33:07

It's good. The one thing I will say,

33:07

though, if I were to drink

33:10

four cups of coffee, I

33:10

would be a nervous wreck.

33:14

Caffeine is a drug. So caffeine plays a role

33:16

here, maybe in somebody who

33:20

can't tolerate it versus, you

33:20

know, somebody kinds of that.

33:23

That is something I, to sort

33:23

of be a little cognizant

33:25

of and worried about. But for the most part

33:26

coffee is, is eight.

33:29

Okay. Yeah. What else?

33:33

Yeah. I mean, that's, that's, those

33:33

are, that's what I do in Damon.

33:36

We can talk about movements

33:36

now because the way that

33:40

I look at movement is very

33:40

different than the way

33:42

athletes look at movement. There's a whole chapter

33:44

on fascia and, and

33:47

movement in the book. And, you know, that's just

33:48

become very in Vogue and

33:52

talked about and finally,

33:52

really being studied.

33:55

But probably not that long

33:55

ago, fascia was never talked

33:59

about really even understood. You'll get a really understood

34:01

fascia, our body workers,

34:04

you know, they know it better

34:04

than, than all of us massage

34:07

therapists and PT people think

34:07

they really understand fascia.

34:11

But it wasn't until a couple

34:11

years ago when this French

34:15

doctor decided to put a

34:15

camera under the skin of a

34:18

living person, and there's

34:18

a great YouTube video called

34:22

it it's called in living

34:22

fascia or living fascia.

34:25

And what you realize when you

34:25

see, because prior to this,

34:29

we'd only ever looked at

34:29

fascia under dry desiccated

34:32

cadavers, and basically you'd

34:32

cut through it to get to

34:35

the vessel or to get to the

34:35

Oregon and throw it aside.

34:38

Like what does that we don't need it. And, and for people don't know,

34:40

fascia is this connective tissue

34:43

that surrounds every single cell

34:43

and every single organ in our

34:47

bodies, this webbing system. And and so what we saw when you

34:50

put it at the camera is that

34:53

fascia is a hydraulic pump.

34:56

Yeah. Yeah. Yeah. And it's, it's, it's so sort

34:58

of instinctive, but it was

35:03

mind blowing because we've only

35:03

ever thought that fluid gets

35:06

moved to be a blood and lymph.

35:08

Now we know that that, you know,

35:08

fascia acts as a hydraulic pump.

35:12

So the idea of moving, or do

35:12

you have, you have to move

35:16

your joints to lubricate them. Now we really, you know, it

35:17

makes so much more sense.

35:21

And also why sitting is the

35:21

new smoking cause you're

35:26

squelching delivery of

35:26

hydration to your periphery.

35:29

We, we quote lots of stuff,

35:29

not lots but about studies

35:32

in the book about fidgeters

35:32

people who fidget and move

35:36

live longer than people don't. And there's a great study.

35:40

They did that where they

35:40

actually, these poor dyes,

35:43

they would have them fidget

35:43

one leg for like two hours,

35:46

and then they would take a

35:46

muscle like a vessel biopsy of

35:50

that one leg versus the other

35:50

leg that they didn't fidget.

35:54

And what it shows is that the

35:54

damage done to the vessels

35:58

on the inactive legs or the

35:58

dehydration or they, what,

36:03

I'm sorry, I just wanna stop. They would dehydrate them.

36:05

And then take the biopsy.

36:08

And the damage from dehydration

36:08

has only 2% dehydration, which

36:11

we go through all the time is as

36:11

damaging as smoking cigarettes.

36:17

Yeah. Yeah, really interesting.

36:21

So but, but going back to the

36:21

movement, I got my studies

36:24

mixed up going back to the

36:24

movement the idea that we

36:26

have, we, we lose so much

36:26

movement as we get older.

36:30

We're born, we're born with

36:30

something like three or

36:33

400 different movements. We, when we're like in

36:35

our fifties, we lose.

36:41

Yeah. So we have to continue moving

36:42

and twisting and turning.

36:45

And so we talked

36:45

about micro movements.

36:48

I know, I love it. Every time I do this

37:02

you gotta talk about it and do it. Yes. So so the micro movements are

37:04

made of things and they're

37:07

literally twists and turns and

37:07

bends and whatever it takes,

37:13

and even her eyeballs, like, you

37:13

know so movement is a hydrate.

37:17

I don't know where I'm

37:17

going with all that.

37:19

I think that answered.

37:21

Absolutely. Yeah. I think you're talking to us

37:23

through your routine and, you

37:26

know, and it's fantastic talking

37:26

about movement and we always

37:29

talk about how motion is lotion

37:29

and, and getting out there.

37:33

And, you know, even, even

37:33

at daily walk, even doing

37:36

something a little bit everyday, how much that can help you in the long run.

37:39

And so, yeah, I think, I

37:39

think that just backs it up by

37:43

science, which is fantastic.

37:44

And I would say even

37:44

more than just daily walking

37:46

though, like I would say before. Carl, your toes do, do, do ankle

37:47

swirls you know, twist and turn

37:52

and Bob, your head up and down.

37:55

You know, just sort of

37:55

twisting, I think is, is

37:58

an underrated movement. Like we don't twist enough

38:00

and in fact it's getting

38:03

worse because we no longer,

38:03

I always, I use this often.

38:06

Our cars are now made

38:06

with that front camera.

38:09

And so we no longer have to

38:09

like look out the back to back

38:12

in the car to do that anymore.

38:20

So it's even more important

38:20

to sort of twist and

38:23

turn into all this.

38:25

Well, just wanted

38:25

to say, thank you so much,

38:28

Dana, for jumping on the

38:28

podcast with us, we know that

38:31

it's super late over there on

38:31

the east coast and that, and

38:34

that you're an early, early

38:34

bird, I'm a morning person.

38:36

So thank you again so much

38:36

for jumping on with us.

38:39

Any parting words, any,

38:39

anything that you want our

38:41

audience to listen to and

38:41

where can they find you online?

38:45

The website

38:45

is www.drdanacohen.com.

38:49

Dr Dana Cohen dot com,

38:49

And you can find me on

38:55

Instagram, doctor Dr. Dana Cohen.

38:57

And yeah. I think you people have

38:59

to really pay first and

39:03

foremost attention to

39:03

hydration and start here.

39:06

And then most, and I'm talking

39:06

to people who are at, who

39:10

are just not feeling great. Start here and then most

39:11

other things will follow.

39:14

You know, it's, it's a

39:14

great starting point.

39:17

It's quick, it's simple. You can, everybody can do this.

39:20

And it's the one thing that I'm

39:20

stickler that meaning, you know,

39:23

that 80, 20 rule with diet, if

39:23

you're getting 80% of a, of a

39:27

good, healthy diet, I'm happy,

39:27

but with hydration, I really

39:31

need you to just be on top. And once you're on top of

39:32

it for a little while it becomes habit like anything

39:34

else, and it's not hard.

39:37

None of this is hard. So yeah.

39:43

Thank you again so much.

39:44

Thank you guys.

39:45

Well, I hope you enjoyed this episode of the RaceMob podcast.

39:48

Check out all of the show

39:48

notes or find a running buddy

39:51

online at RaceMob dot com.

39:54

Please subscribe to us on

39:54

apple, Spotify, Stitcher,

39:57

or wherever you listen to

39:57

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39:59

a review until next time.

40:01

Keep on moving.