Welcome back Highwater Trekkies! It is once again time for a brand spankin' new episode. Join our hosts as they take a deep dive into the topic of hydration, and how to utilize beverages to best serve us as we adventure on trail and beyond. Tune in as Katy gives us an education about our own bodies' biological mechanisms that play a role in hydration, and how osmoality runs the show. Sam gives us the scoop on which beverages and foods are the most hydrating, with some surprising results. Our hosts also discuss the individual variables that affect hydration needs, as well as learn about the unique experience of hydration for women. Join the conversation as we explore how to work with our own physiology to properly hydrate (and talk a whole bunch about sodium.)   Questions? Comments? Concerned if Sam has a pulse? Write us! We would love to hear from you. highwatertrekco@gmail.com Follow us on: Instagram @highwatertrekco Facebook @highwatertrekco Theme song "Ozark Stomp" by the talented Peter J. Lehman. Give him a follow on Instagram to find his singles and albums, and to keep up with what he has going on: @peterjlehmanmusic Resources: You can find the interviews with Dr. Sam Cheuvront and Dr. Robert Kenefick on The Science of Ultra Podcast wherever you listen to podcasts, or by visiting the episode website links: Episode 4: Hydration Physiology: The Basics Episode 7: Hydration Physiology: Application Find the work of Dr. Stacy Sims by visiting her WEBSITE Check out her book “Roar: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life” on Amazon Listen to her interviews on: The Proof with Simon Hill Podcast, Episode 259: Hydration for Optimal Health and Performance The Physical Performance Show, Episode 207: Expert Edition: Stacy Sims, PhD, Female Physiology and Endurance Training Read more about the differences between men and women’s thermoregulation:”Sex differences in the physiological adaptations to heat acclimation: a state-of-the-art review” And last but not least! Check out GearSkeptic’s series on Performance Nutrition for Backpackers on YouTube Please note: the above link is for the playlist of all videos in this series, but if you’re looking for hydration specific, check out Part 3: Hydration strategies and Part 4: Electrolyte Balance.