29 - Hydration 101 with Andy Blow
from Endurance Innovation Hosted by Michael Liberzon
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. 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.
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