Through The Noise

Episode Transcript

Speaker 1 (00:00):
Welcome to All Things Men and Health, where we cut
through the noise and get real about what it takes
to be your strongest, sharpest and healthiest self. From hormone
optimization and serious workouts to mental toughness and building better relationship.
We cover everything that matters, no fluff, just the tools

(00:22):
and talks you need to level up your life. So
let's get started. Let's do it. Talk about a lot
of things, from hormones to working out, to eating right
and the diet. And we went over a lot of
foods and menus and things to eat, things not to
eat last time. So I really want to spend a

(00:44):
little time and we're going to pick this apart a
little bit. The often overlooked essential of drinking. Okay, got
your attention, right, But I'm not talking about the fun drinking.
I'm talking about the drinking of necessity. Talk about drinking water,
staying hydrated. So that's what we're going to talk about.

(01:05):
So the water, the crucial liquid that transports those building blocks,
flushes out waste, and keeps every system running smoothly. That's right.
We're just talking about hydration. And it's completely, like I said, overlooked,
and it's a shame because it is so important and

(01:26):
there's a lot more to it than just drinking water.
So while it might seem simple just drink water, the
nuances of proper hydration are often overlooked, especially by men.
Let's dive in and explore why staying adequately hydrated is
a non negotiable for peak physical and mental performance. Think

(01:47):
of your body as a high performance engine. I know mine, well,
it used to be. Sometimes it is. I'm working to
get that back. That engine needs the right fuel nutrition, yes,
but it also needs the right lubricant water, the you know,
to operate efficiently. Dehydration, even mild, can significantly impact your

(02:11):
energy levels, cognitive function, and even your mood. It's not
just about quenching thirst. It's about optimizing your bodily process.
From regulating your body temperature to transporting nutrients and lubricating
your joints and aiding digestion. Water is involved in almost
every function. I mean, after all, we are mostly made

(02:35):
up of water. So the recommended daily intake of water
is often cited as eight glasses, but that's broad, right,
eight shot glasses or eight you know, twenty four ounce supermugs,
But that's a broad generation. It is, so your individual
needs depend on several factors, including your activity level, climate,

(02:55):
overall health. A man working outdoors in hot weather will
require signal defficantly more fluids than a man leading a
sedentary lifestyle in a climate controlled environment. And we're trying
to push people and men away from that sedentary environment.
Right get out there and go do something. Similarly, age
plays a role. Older men might need to pay closer

(03:15):
attention to their hydration levels, as their thirst sensation can
diminish with age. See I never knew that before. That
was that was some cool research and there's some reasons why.
But that can potentially lead to unintentional dehydration. Let's consider
the impact of exercise. During intense physical activity, you lose

(03:36):
fluid through sweat. I knows that the sweat isn't just water,
It also contains electrolytes, essential minerals that play vital roles
in muscle function and nerve transmission. Replenishing these lost fluids
and electrolytes are crucial for preventing muscle cramps, fatigue, and
even heat stroke. Sports drinks which contain electrolyte can be

(04:00):
beneficial doing prolonged or strenuous exercise, but plain water is
usually sufficient for shorter, less intense workouts. Remember to listen
to your body. If you're feeling thirsty, you're already somewhat dehydrated.
Don't wait until you're parched to reach for something to drink.
For some water. So with the electrolytes, you can almost

(04:26):
drink yourself to the point of dehydrated. If you're just
drinking bottled water or overly filtered water, because you're not
getting any of the electrolytes. So I think it's my
recommendation is that you add electrolytes to your water at

(04:47):
least once a day, whether it's a tablet you drop in.
I'm not a big fan of gatorade, but there are
some good ones out there, so do a little research,
see what you like, what you like to drink liquid IV.
There's several out there that are actually pretty good. Try
to stay away from the ones with all the sugar.
You don't need that to stay hydrated. Beyond the physical benefits,

(05:10):
hydration also pays plays a significant role in the mental
clarity and cognitive function. Dehydration can lead to a decreased concentration,
impaired memory, and even mood swings. Studies have shown a
direct correlation between dehydration and decreased cognitive performance, highlighting the

(05:30):
importance of staying adequate adequately hydrated for optimal brain function.
This is particularly relevant for men in demanding jobs or
those who rely heavily on their mental acuity. Thank goodness,
I don't because obviously I don't have much. I need
more water, I need more electrolytes. Furthermore, proper hydration. So

(05:51):
that's my word of the day. Furthermore, a very sophisticated word.
Proper hydration is crucial for maintaining healthy kidney functions. Your
kidneys are responsible for filtering waste products from your blood
and producing urine. Adequately adequate hydration helps your kidneys work efficiently,
preventing the build up of toxins and reducing the risk

(06:13):
of kidney stones. Conversely, chronic dehydration can strain your kidneys
and continue the various health problems. Now let's get into
some particular tips for improving your hydration habits. Carrying a
reusable water bottle can be incredibly helpful and reminding you

(06:34):
to drink throughout the day, Setting a reminder on your phone,
or using a hydration tracking app can also be effective strategies,
but remember you got to use it. Having it doesn't
do you any good. You got to use it. Infusing
your water with fruits, vegetables, herbs can make it more
appealing and encourage you to drink more. Think cucumber and

(06:57):
mint for refreshing summer drink, or lin and ginger for zesty.
Alternative experience with different combinations to find what suits your
your palate best. So I when I wake up before
I have my coffee, when I'm doing it right, I
mean I'm listening. I'm not perfect. I don't do this
all the time. I don't know as much as I should.

(07:18):
But simply just getting some filtered water so you can
filter out the bad taste of our put of what
comes out of our faucet. Anyway, here, Uh, squeeze some
lemon and a little bit of salt, good salt, not
table salt. Uh in there and put in you can.
I supposed to use warm water, I don't. That makes

(07:40):
it hard to drink. So I do it over ice
water and drink that down. And I've got my I've
got some of my dehydration and my hydration taken care of.
Uh and it's easy, and then get into your coffee
or whatever. And even doing that before you know, dinner
or a night out, it might help you stay a

(08:02):
little more hydrated than just going straight to the you know,
Martini's or the red wine. Avoid relying solely on sugary
drinks such as soda or juice that I think we've
we've already covered that you don't really need either one
of those. The hardest thing that I ever gave up
was diet coke. I drank it for years and I

(08:25):
was having four or five a day. It kept me going,
I thought, anyway, and my wife kept saying, that's so
bad for you, that's so bad for you, that it
is so bad for you. So finally I'm like, you
know what, I'm quitting. Every time I drove past, you know,
a convenience store or gas station, whatever, my car wanted

(08:46):
me to turn into that parking lot so bad. I
couldn't stand it. But I'll tell you this, I never
I have not had a diet coke or a soda
since then. Period. I just hadn't done it. It was hard.
The first two months is hard. Now I've done the
drive January as far as wine and alcohol and that
kind of stuff. You know, did I miss you know,

(09:09):
the thought of getting home or whatever and sitting down
and having a glass of wine or whatever. Sure, but
did it drive me crazy? No, The diet coke thing
drove me insane because I wanted one so bad. So
remember that, and I think that there. Usually you don't
want to just quit anything cold turkey. You want to

(09:31):
tie trait down if possible. So maybe that's what you
need to do. Whatever works for you. But get off
that stuff, man, I mean, you know it would be
better for you to have I know, we just talk
about the sugary stuff. But just a regular coke every
now and then, not even every day. Every now and
then when you want a nice cold coke, go have one,
but not every day, and not like me six or
seven a day. You know, that number just went up

(09:52):
to seven, so I was drinking it all the time.
For those engaging in it tense physical activity, consider electrolyte
drinks or sports drinks to REPLICCEH lost electrolytes. However, remember
that these drinks are often high in sugar. Like I said,
stay away from the regular gatorade. That is too much sugar.

(10:15):
It's not worth it, use them judicially. Choose to low
sugar options, which is better. But there's so much and
I'm all about Gatorade making money and all that, you
know whatever, But there's a lot better options out there, man,
Just go do a little research and go get it done.
The best source for hydration is often playing water, but

(10:36):
not overly filtered water. Let's talk about the recognizing signs
of dehydration, but beyond the obvious thirst, look out for fatigue, headaches, dizziness,
and increased urine output. Dark yellow urine as a tail
tail sign. Yeah, that's pretty much the way my urine looks.
That's kind of probably too much to tmi, right, But

(10:56):
on about vacation, particularly with the guys. Man, it probably
takes me three days to rehydrate when I get home.
You know what I'm talking about, Guys, You know it.
If you experience any of these symptoms, increase your fluid
intake immediately if symptoms persist or worse, and consult a
healthcare professional. The specific hydration needs for men vary throughout

(11:20):
their lifespan. Younger active men often require more water due
to higher metabolic rates and increase physical activity. As men age,
their metabolic metabolic rate slows and their thirst sensation might diminish,
requiring a more conscious effort to stay hydrated. Older men
should pay particular attention to hydration, especially during hot weather

(11:44):
and illness. For men facing specific health conditions, hydration can
be even more critical. Those with diabetes, for instance, need
to manage their fluid intake carefully to avoid complications. Similarly,
men with kidney disease may need to follow specific hydration
guidelines prescribed by their healthcare providers. Always consult your doctor

(12:07):
or registered dietitian for personal advice. Beyond just water, briefly
discuss Let's briefly discuss some hydrating beverages. What water is
king Unsweetened tea, diluted fruit, juices, and even broth can
contribute to your overall dairy fluid intake daily. Not dairy

(12:30):
what I'm talking about. However, be mindful of added sugars
and artificial sweeteners, as those can negate some of the
health benefits, and of course, you know caffeine. In conclusion,
hydration isn't merely a secondary concern. It's the cornerstone of
overall health and well being. It's not just about drinking
enough water. It's about understanding your individual needs, recognizing the

(12:54):
signs of dehydration, and making conscious choices to prioritize proper
hydration through out your day. By incorporating these simple strategies
into your lifestyle, you'll be better equipped to fuel your body,
optimize your performance, and ultimately live a healthier, more fulfilling life.
Remember this isn't a race. It's about consistently making healthy choices.

(13:18):
Small consistent changes add up to big results over time.
So grab your water, your bottle and stay hydrated. Feel
the difference you will your body will thank you for it.
And remember always consult your doctor or a registered dietitian
before you make any serious changes to anything with your diet.

(13:40):
So there you go, stay hydrated, don't mess around with it,
just get it done. So we got a lot more
to talk about on ment health. We'll get to it
next time. And in the meantime, if you got a buddy,
you got a friend, you got a teammate, you got
a work colleague that's struggling with their You can't say
manhood cannot, but I guess I can, because that's really

(14:02):
what it is. And looking for some answers, Please share
this podcast with them, let them, let them know how
to access it and uh and join us, join it.
How to be a man? All about men and health.
We're going to get you there. That can't always happen overnight.
But we also need to know we're not alone. We're
all in it together, and we don't need to be
shy about it. We need to be vocal, and we

(14:24):
need to be real and we need to be real men,
and we need to be fathers and husbands, and we
need to be loyal and loyal Americans to our community,
our towns, our churches, our jobs, and we got to
be we got to be good bosses, We got to
be good employees, We got to be Remember what my
buddy says, you know, lying not sheep. You don't want

(14:50):
to be a sheep. And if you are a follower
by nature, at least do the research on who you're following.
Don't just follow blindly, and then work yourself into being
a lion, because that's that'll that'll change your life. So anyway,
that's all I got today. Be a man, keep your
head up, walk tall, walk strong, and like I said today,

(15:14):
work especially hard on being a good husband. And we'll
talk next week. I'm looking forward to it and until
I see you, then God bless