In this episode, we sit down with Brooke Bjorge, MS, RDN — sports dietitian, endurance athlete, and founder of Grit Sports Nutrition — to break down everything you didn't know you needed to know about hydration. Brooke has spent over a decade helping athletes of all levels dial in their nutrition and hydration, from first-timers to finishers at Kona, Leadville, and beyond.

We get into what "optimized hydration" actually means (hint: it's not just drinking more water), why sodium is the electrolyte that matters most during long efforts, and how wildly different sweat losses can be from person to person — we're talking anywhere from 200 to 2,600 milligrams of sodium lost per hour. Brooke walks us through the gold-standard sweat composition test she offers through Precision Hydration, how sweat rate and sweat saltiness are two totally separate variables, and why sodium citrate is the form you want in your sports nutrition products.

We also cover GI distress on race day, the risks of both under- and over-replacing electrolytes, how to adjust your hydration plan for heat and humidity, and whether you need to sodium-load before a big race. Brooke even shares her most memorable "we get to do this" moment — jumping off a ferry into the Norwegian fjords at the start of the Norseman Xtreme Ironman.

Whether you're training for your first triathlon or your next 100-miler, this episode is packed with practical, science-backed insights you can put to use immediately.

Keep up with Brooke:

Instagram: ⁠@gritsportsnutrition

Website: gritsportsnutrition.com

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