In this episode, Jess and Nilhan break down:

Performance hydration and the truth behind sports drinks hype

The risks of energy drinks and how they affect performance

An in-depth look at ketone drinks, including recent studies and a benefit/risk assessment

Tips for athletes on making informed choices when it comes to hydration and sports drinks
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Time stamps:
(00:23 ) News of the month
(08:45 ) Introduction to new episode
(10:25 ) Hydration for athletes 101
(13:50 ) Understanding sports drinks and their composition  
(17:25 ) Types of sports drinks: Hypotonic, isotonic and hypertonic drinks
(20:11 ) Sports drinks and athletic performance 
(23:25 ) Should young athletes use sports drinks?
(27:52 ) Guidelines for selecting the right sports drinks
(32:02 ) The importance of electrolytes in athletic performance
(36:17 ) Hydration and sweat rates
(40:47 ) Understanding energy drinks and their composition
(43:21 ) Concerns around energy drinks
(49:50 ) Caffeine in energy drinks negatively impact sleep and performance
(53:55 ) Ketone drinks 101
(55:40 ) How do the ketone drinks work for athletic performance?
(01:00:17 ) What does science say about ketone drinks?
(01:04:02 ) Side effects and risks of ketone drinks
(01:05:55 ) Practical tips on hydration: Pre, during and post-exercise
(01:13:07 ) Wrap up and closing