29 - Hydration 101 with Andy Blow

4:30 the hydration and nutrition big picture8:00 the case for coupling or decoupling nutrition and hydrationCoupled sport drinks useful for shorter-duration or training / racing in moderate temperaturesDecoupled solutions useful for longer duration events and hot conditions11:30 how to design a strategy that you cannot test in training - tail-end of 8+ hour races for example15:30 the range for fluid intake in long events: 500mL - 1,200mL16:00 Andy’s experience with over-drinking and hyponatremia18:30 the distinction between sweat concentration and sweat rate20:15 testing your sweat rate22:00 testing your sweat concentration26:00 the role of sodium in fluid absorption28:30 strategies for promoting maximal fluid absorptionSOME, minimal carbohydrate: ~30g / 1000mL of waterSodium to balance tested sweat concentration - sometimes!33:40 ‘experience plus knowledge’41:00 the case for electrolytes without carbohydrates44:45 PH’s hydration and cramping blog postLearn more about Precision Hydration at their website. Make  sure to check out their blog posts about cramping, testing your sweat rate, and their online sweat concentration calculator. To try their product for yourself, use enduranceinnovation at checkout for 15% off your first order.