Andy Blow on Hydration and Nutrition

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.4:30 the PH ‘3 levers’ concept6:30 1st lever - waterOptimal intake depends on many variables: personal sweat rate, intensity, weather conditions, event durationSome net fluid loss during training is to be expected and is normal / desirable Typical intake ceiling is ~1,000mL/hr, but exceptions are common with folks able to drink and tolerate more fluid, but this likely needs to be trainedHow to measure sweat ratePH sweat rate calculatorDo bigger athletes sweat more?Role of event duration on sweat rateThe value of experience and listening to the bodyWhat is a reasonable frequency of urination on the bike?How to raise the max consumption ceiling beyond 1000mL31:00 2nd lever - sodiumVery wide range of ideal sodium supplementation due to variability in both sweat rate and sodium concentration in that sweatSodium concentration in sweat varies greatly from 250mg/L to over 1800mg/LThe resultant danger of hyponatremiaSweat concentration testing: PH lab test or online questionnaireHow does knowing your sweat sodium concentration help you design your hydration strategy?Sodium preloading strategies48:00 3rd lever - carbohydratesThe value of decoupling CHO from fluid intakePH Carb Calculator is a useful resourceFront-load your race nutrition while on the bikeThe PH approach to carb fuelingRecording what you did and what works is valuableReach out to the PH team at [email protected] , visit their website, and check out the Facebook and Instagram pages.