In this interview, Timothy Noakes, MD, Ph.D., a physician, and sports medicine researcher in South Africa, clarifies common confusions about sports hydration and high-carb diets.
Noakes graduated from medical school in Cape Town, South Africa, in…
In this interview, Timothy Noakes, MD, Ph.D., a physician, and sports medicine researcher in South Africa, clarifies common confusions about sports hydration and high-carb diets.
Noakes graduated from medical school in Cape Town, South Africa, in 1974, and received his research degree a few years later. Since then, he’s published more than 750 papers and two books, including the groundbreaking book, “Waterlogged: The Serious Problem of Overhydration in Endurance Sports.”
“Waterlogged” countered the conventional view that you should drink as much as you can, even before you feel thirsty, to optimize your hydration. As it turns out, that can be dangerous advice for endurance athletes.
Runners can jeopardize their life by drinking too much water during a long-distance event. An estimated 10% to 20% of people have inappropriate secretion of antidiuretic hormone and retain fluid even though they're overhydrated. As a result, they can lose consciousness and may die unless given diuretic treatment
The treatment for overhydration is to give a high-saline IV (3% to 5% sodium). The sodium will absorb and help expel the excess water through urination, typically resulting in rapid recovery
For non-athletes who are metabolically inflexible and have insulin resistance, a low-carb diet can help you regain your metabolic flexibility
Once you’ve regained your metabolic flexibility, scientific evidence suggests a diet higher in carbs (primarily from ripe fruit) and restricting fat to about 30% of calories can optimize energy production and minimize harmful reactive oxygen species (ROS) production
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