Do you suffer from cramps? Do you find you perform poorly when running in the heat? Do you ever experience a kind of malaise that leaves you unable to hold your pace? Have you ever dropped out of a race or ended up in the medical tent? Do you come home from runs drenched in sweat? Do you find salt stains on your running gear?

 

If you answered yes to any of these questions, you may need to learn more about how to hydrate for running. Well, you're in luck! Because today's episode is all about hydration. My guest today is an expert on this topic. Andy Blow is a Sports Scientist and the founder of Precision Fuel & Hydration. Andy was formerly an elite-level triathlete who can count a couple of top-10 IRONMAN finishes and an Xterra Age-Group World title to his name. During his racing career, he discovered how personalizing your carbohydrate, electrolyte and fluid intake can make a huge difference to performance. This led to him setting up Precision Fuel and Hydration, a company that specializes in helping athletes nail their fueling and hydration strategies for training and competing. Andy has a BSc (Hons) degree in Sport and Exercise Science from the University of Bath, UK. He currently lives in Christchurch, Dorset, in the UK with his wife Lucy and their 2 young children Bobby and Bethany. 

 

Precision  Fuel and Hydration have kindly offered listeners of The Adaptive Zone podcast a 15% discount off their first purchase. The discount code comes at 00:02:25 in the show but if you missed it just drop the Precision Fuel & Hydration team an email at [email protected] to let them know you heard about them through the Adaptive Zone podcast and they'll be happy to help you out.

Chapters

00:00 Introduction

00:02:25 Discount Code

00:06:45 What problems does a suboptimal hydration strategy cause?

00:22:50 How much fluid am I losing in my sweat?

00:36:27 How much sodium am I losing in my sweat?

00:39:18 How much should I drink when I run?

00:47:38 Can we get our carbs and sodium in the same drink?

00:53:21 Should I drink in sips or big gulps on my runs?

00:57:17 What causes hyponatremia in runners?

Discussed in the show

How to measure your sweat rate blog and the Precision Hydration Sweat Loss Calculator Spreadsheet

Mat's Precision Hydration Spreadsheet

Other Podcast Episodes with Andy

Hydration, Sweat and Cramping with Precision Hydration's Andy Blow – Ask a Cycling Coach Podcast 221

Race nutrition and hydration – current best practices with Andy Blow | EP#293 That Triathlon Show

Hydration in endurance sports: a Q&A with Andy Blow | EP#191

Resources from Precision Hydration and Fuel

The Fuel &