29 - Hydration 101 with Andy Blow

What this episode covers

* 4:30 the hydration and nutrition big picture * 8:00 the case for coupling or decoupling nutrition and hydration * Coupled sport drinks useful for shorter-duration or training / racing in moderate temperatures * Decoupled solutions useful for longer duration events and hot conditions * 11:30 how to design a strategy that you cannot test in training - tail-end of 8+ hour races for example * 15:30 the range for fluid intake in long events: 500mL - 1,200mL * 16:00 Andy's experience with over-drinking and hyponatremia * 18:30 the distinction between sweat concentration and sweat rate * 20:15 testing your sweat rate * 22:00 testing your sweat concentration * 26:00 the role of sodium in fluid absorption * 28:30 strategies for promoting maximal fluid absorption * SOME, minimal carbohydrate: ~30g / 1000mL of water * Sodium to balance tested sweat concentration - sometimes! * 33:40 'experience plus knowledge' * 41:00 the case for electrolytes without carbohydrates * 44:45 PH's hydration and cramping blog post Learn more about Precision Hydration at their website [http://precisionhydration.com/]. Make  sure to check out their blog posts about cramping [https://www.precisionhydration.com/blogs/hydration_advice/how-to-get-rid-of-leg-cramp-why-do-i-suffer-from-cramp], testing your sweat rate [https://www.precisionhydration.com/blogs/hydration_advice/how-to-measure-your-sweat-rate], and their online sweat concentration calculator [https://www.precisionhydration.com/blogs/hydration_advice/how-to-estimate-sweat-salt-loss].  To try their product for yourself, use enduranceinnovation at checkout for 15% off your first order.