And it was a miserable, miserable day.

You guys ready?

Oh yeah.

Thanks for joining another edition of Trail Runner Nation. My name is Scott War. And I'm Don Freeman.

And today we have, we have Dr. Tim Knokes with us, athlete, medical doctor, researcher, professor, and author, Dr. Knokes.

He's well known for challenging common and old paradigms in the discipline of exercise physiology.

As an athlete, he's run over 20, excuse me, 70 marathons and ultra marathons, which includes comrades marathon, a 54 mile across the African desert.

He knows a thing or two about running Scott.

He does. Dr. Knokes has written the lore of running. And if you've ever, if there's a running book that should be in your library, it should be the lore of running.

I think it's on its fourth edition now. Is that right?

Well, I'm not sure. That's correct. I think it's for the edition to me that.

He tackles the physiology and biomechanics in that book and answers just about anything that you need to know about running.

But today specifically, we're going to tackle his latest book called Water Log. And he is, in fact, busting some of the myths that Scott said earlier as we were, we were talking earlier about that dogma and myths around drinking water.

And the interesting thing and Dr. Knokes, you can correct me if I'm wrong here, but this isn't something, you know, you just came up with last year and decided to write a book.

I mean, you've been working on this since the early 2000s, correct?

Well, in fact, since 1981, I mean, that was the sort of the key moment was in 1981 when we discovered the first lady over drunk during an ultra marathon until Africa.

And that sent me on the course, but it took 30 years to complete all the evidence and write the book.

So yes, certainly writing the book, I probably started in about 2003, 2004, and it certainly took about eight years to finish it off.

But the work really started 30 years before you know, out on the trail. And this is this is the mantra that trail runners are given and passed on from mentors.

And I'm guilty of the of the same of the same thing is we've always said drink early, drink often and you will make you will ensure yourself a good race.

You won't cramp. You won't have any problems. If you can get enough fluid with you, that answers any situation that you might come across.

And now reading your book, I don't even know if I should carry a water bottle. So let's put some of this in perspective, Dr. Knokes, help help us out here.

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