The Performance Blog.

  • How to optimise your recovery by hydrating properly.

      I came across an interesting article recently titled ‘Exercise Increases Salt Preference in Humans’. The headline caught my eye because when I was in training heavily for Ironman I always used to absolutely love putting loads of salt on my food. The study showed that people who’d engaged in sweaty exercise tended to (subconsciously) prefer eating saltier soup than a non-exercising control group in the hours after their workout. The control groups’s salt preference...
  • When Taking Fewer Strokes Makes You LESS Efficient (by Swim Smooth Founder Paul Newsome)

    Paul Newsome is the founder of Swim Smooth, the popular online swim coaching program and provides detailed and personalised coaching at swimsmooth.guru. He doesn't do all of this in an online vacuum. Everything he talks about, he practices in real-life with his swim squad based out of Claremont Pool in Perth, WA. I had the pleasure of swimming with the squad when I was over there in early January 2017. Paul's shared a case study from his work with...
  • Why training indoors is more valuable than you might think.

    If you've been reading the PH Performance blog for a while, you may remember that we've done a few pieces covering Penny Barker's preparations for the Race Across America. We were chatting to her recently about how her training has been going over the winter months and she kindly offered to share a few thoughts on why you really shouldn't view indoor training as a poor alternative to getting outside... Over the last couple of...
  • Can Jasmijn Muller break the solo Land's End to John O Groats cycling record?

    In September PH athlete Jasmijn Muller hopes to break two Guinness world records. She'll embark on the 840 mile-long Land's End to John O Groats journey with her sights on the solo cycling record and then continue on for the 1,000 mile record.   Hi Jasmijn, why have you set your sights on these records? The current records are held by my team mate Lynne Biddulph (nee Taylor), but once upon a time they were held by Eileen Sheridan,...
  • This guy is running 100 marathons in three years...

    Richard Keatley has been using our electrolyte drinks for a while now. Last summer he took his hydration strategy to the next level by taking our Advanced Sweat Test. Why? Because he'd set himself the goal of running 100 marathons by the time he turned 40 in 2018, giving him just under 3 years. If my maths serves me correctly, that's 33 marathons a year and about one every two weeks. This is exactly the sort...
  • Should you make fruit and veg your main source of carbohydrate?

      So far in this series on developing good nutritional habits, we’ve covered eating whole foods instead of processed foods whenever possible, being prepared to eat every 2-3 hours and drink mainly non-calorie drinks (except when you’re sweating, obviously). Whilst that first post provided a broad indication of what we should eat, the next three blogs in this series will go a little deeper and each will cover one of the three ‘macronutrients’; carbohydrates, proteins...
  • How to stay hydrated during the Mauna to Mauna and Grand to Grand Ultras in 2017

      Alongside pacing and foot care, hydration is one of the most important factors behind success at the Grand to Grand. Luckily, it’s something you can get ahead of before you arrive at the start line, simply by gaining a better understanding of the issues you’re likely to face and by having a plan for how you’ll manage them.   Why is hydration so important? Your blood has multiple roles to play when you’re exercising...
  • What is Hyponatremia and how can you avoid it?

    Hyponatremia hit the headlines again recently with the publication of data on the prevalence of the condition in Ironman finishers. Scarily, over 10% of athletes tested had hyponatremia!  What is hyponatremia? Hyponatremia is a medical term describing low (hypo) blood sodium levels (natremia – Na is the chemical symbol for sodium). There are a few different causes of the condition, but the one of interest to athletes is when dilution of sodium levels in the...
  • How to break into the Top 10 at Ironman Cozumel by refining your hydration strategy

      How did you get started in triathlon then Rachel? In my final year of University I purchased a bike and decided to give Triathlon a go. I had always run (usually around the farm chasing sheep!) and could swim ok so I thought why not? Previously I had mainly been involved in team sports. I was enticed by the combining of 3 sports into 1, thinking I wouldn't get bored!   What does a...
  • How pro cyclist Jan Bakelants stayed hydrated during La Vuelta.

    It's always a huge buzz for us when we discover a pro athlete at the top of their sport has done their research, found out what we do here at Precision Hydration and bought into it. Jan Bakelants won the Yellow Jersey during the 2013 Tour de France, then held it for two stages. He's also won the Tour de l'Avenir. He's racing for French team AG2R La Mondiale these days and we caught up with him...
  • 7 ways to screw up a winter training camp.

        Off season training camps were always a big highlight of the winter for me. I’d aim to get in one or two trips away between January and April to help break up the monotony of winter training. I found camps were a great way to put some focus into my pre-season build up and increase my training volume. Often I’d head to Lanzarote for some serious mileage in the sunshine (and to ride...
  • What to drink when you're not sweating

      This is the third blog in Porsche Human Performance's ‘7 Habits of Good Nutrition’ series on precisionhydration.com. Habit #3 is drinking mainly non-calorie drinks. The importance of our drinking habits as part of our overall nutrition strategy cannot be understated. As a PH blog reader, you’ll already know that staying well hydrated is essential for the optimal functioning of the human body, both when we’re exercising and when we’re not. In addition, improper drinking habits can majorly...
  • What to do when you lose 2.5x more sodium than the average athlete.

      Your sweat/sodium concentration is 2,314mg sodium per litre of sweat. Here at Precision Hydration we've tested literally thousands of athletes with our Advanced Sweat Test. As you can imagine, we’ve just about seen it all. But every now and then we see something that just blows our minds. This is a story about one of those rare days. Jack Richards is an Ironman athlete from Seattle, WA. He contacted us after hearing Andy on...
  • Can you overdose on sports drink?

      Lessons from a near death experience with a bottle of soy sauce.   I read an interesting post last week headlined ‘Soy Sauce Overdose Sends Man Into Coma’ and it reminded me to write a post about something we get asked about a lot and that’s whether it’s possible for athletes to dangerously overdose on sodium using electrolyte drinks. Naturally, this question is often posed to us when athletes first learn that our strongest...
  • What Helen Sharp learned riding across Britain on her bike.

      Spin instructor and PH drinker Helen Sharp rode across Britain in September. We asked her to tell us all how it went and what she learned from her biggest challenge yet...   So, it's done. My incredible journey from Land's End to John O'Groats is complete. 984 miles over three countries, 23 counties and with 50,401ft of climbing. For perspective that's over 13 times the Alpe d'Heuz and twice the height of Everest. I’ve burnt...
  • How to avoid illnesses that’ll hamper your training.

    Having skinned my knuckles trying to de-ice the car windscreen this morning with a debit card, I think it’s safe to declare that winter has well and truly arrived (here in the Northern hemisphere at least). As the air temperature drops you can bet your bottom dollar that an increased number of us will be missing training sessions with coughs, colds, sore throats and the flu. Despite having put a man on the moon, inventing...
  • Does caffeine boost your performance?

        We've written about caffeine before from a hydration point of view. Pretty much all credible sports scientists agree it can boost performance. It appears that the most measurable benefits that come from caffeine ingestion are most relevant during longer bouts of continuous endurance exercise.  But, in reality, there are few sports where it’s not used to try to improve energy levels, focus, concentration and even power or speed. Suffice to say that it’s certainly...
  • How to stay hydrated during the Nepal International Marathon.

    We're delighted to be the Official Hydration Partners of the Impact Marathon Series. It's a great concept supporting great causes and so a big well done for signing up! To help you enjoy the Nepal International Marathon as much as possible, here are some tips to help you stay hydrated...   1) Stay hydrated on the journey over.   Most of you will be flying over to Nepal and it's important to think about staying hydrated...
  • How a hydration fail led to an 8:45 finish at IM Mallorca.

    We first met Alain Friedrich when he was a Team Freespeed member based out of London. After he moved back to Switzerland, Alain stopped using Precision Hydration and unfortunately suffered from some nasty cramping issues at IM Cozumel last year. He saw the correlation, got back in touch and started using PH 1500 again. In September he finished Ironman Mallorca in a personal best of 8 hours 45 minutes, which made him first amateur and...
  • How to motivate yourself to train this winter.

    On the whole we endurance athletes are a pretty self-motivating bunch of human beings. But even endurance athletes are only human and as a result we suffer from the same fluctuations in “get up and go” as everyone else from time to time. These dips in motivation can range from the nagging desire to skip training today to full on ‘slumps’ where you lose your workout mojo altogether for extended periods of time. And this...
  • Hydration lessons from Kona (and other hot races) by Iron Kaisa Jakobsen.

      Having raced in Kona four times now (placing 5th, 5th, 7th and 15th in my age group) and with two wins in Ironman Cozumel amongst other decent results in other hot long distance races, I've had to learn how to stay hydrated in the heat in order to maintain my performance. Fresh out of my latest Kona race, I wanted to pass on some reflections and tips for anyone racing in hot climates.   The conditions in...
  • How to go sub-10 in your second Ironman in a week (and qualify for Kona 2017).

      Andy Sloan is a personal trainer and S&C coach based in Weymouth, UK. He's trained by Will Newbery, who's another friend of PH and who's been featured on our blog in the past. Andy recently qualified for Kona 2017 after smashing out a sub-10 time on the tough Ironman Wales course. That was just a week after a disappointing race in his home town at Ironman Weymouth. We asked him to talk us through...
  • How to stick to your nutrition plan.

    Having broadly covered what we should eat and drink in the first blog in this series on Good Habits, I’ll shift my attention towards how we should eat and drink. Habit #2: “Be prepared to eat every 2-3 hours”. Now, I’m definitely not saying you have to eat every 2-3 hours. There should be room for flexibility in your nutrition plan of course. But following this as a general principle enables you to stay well fuelled...
  • How to stay hydrated at the Road World Championships in Doha

      Hydration is going to be one of the most important factors behind success at the Road World Champs in Doha. Luckily, it’s something riders can get ahead of before they arrive in Qatar, simply by gaining a better understanding of the issues they're likely to face and by having a plan for how they'll manage them. The same applies to you any time you're heading out to ride in warmer climes.    Why is hydration so important?...
  • How to stay hydrated during winter training

    Hydration is a huge topic in the summer, when big increases in sweat rates during training can make it tough to keep fluid levels balanced. However, increased amounts of indoor training, wearing more layers and exercising in colder, drier air mean that the good hydration practices should definitely not be forgotten during winter. Before your session   When training indoors in the winter, we often do shorter but more intensive sessions. So, showing up to them adequately...
  • Can Jari Syners continue the family tradition of becoming a pro cyclist?

        Jari was the Under 17 Belgian Road Cycling Champion in both 2012 and 2013. He now rides for the Profel United Cycling Team in the U23 category. Both his grandfather and his uncle were cyclists, so he's got a lot to live up to, but he's on the right track...   So, Jari, how did you get in to cycling? Well, my uncle was a pro cyclist when I was a little kid, so I...
  • Countdown to Kona: Sophie Bubb

      Sophie Bubb was the European Long Distance Triathlon Amateur Champion in 2015, the Ironman UK Amateur Champion earlier this year and last weekend she bagged 2nd in her AG at the ITU Long Distance Triathlon World Championships in Oklahoma. The Ironman UK result earned her a Kona slot and we caught up with her about her first trip to the Big Island before she left for Oklahoma...   Hi Sophie, where did you qualify and how did the race go?...
  • How to prepare obsessively and qualify for Kona.

        There are a few TV shows I remember being into as a teenager. The A-Team, Grange Hill and Krypton Factor were definitely in my top 5. And I admit I wanted to be a contestant on Gladiators. However, a clear head and shoulders above the rest in my weekly viewing schedule was ‘Transworld Sport’ on Channel 4 early on Saturday or Sunday mornings. Prior to the internet age, Transworld Sport one of the...
  • How to stay hydrated during the Marathon Des Sables.

    Alongside pacing and foot care, hydration is one of the most important factors behind success at the MdS. Luckily, it’s something you can get ahead of before you arrive in the desert, simply by gaining a better understanding of the issues you’re likely to face and by having a plan for how you’ll manage them. Why is hydration so important? Your blood has multiple roles to play when you’re exercising hard… 1.  It has to...
  • How to stay hydrated when you're fighting fires.

      The past weeks on shift must have been very tough for us firefighters the length and breadth of the UK. The ambient temperature coupled with differing layers of personal protective equipment (PPE), would only have exacerbated the issues we face with hydration. I've been in the fire service for nearly a decade now. The similarities between being an athlete and being a firefighter are very apparent. We have to be aerobically fit, have strength...
  • Countdown to Kona: How pros prepare for Kona with Dimity-Lee Duke.

    Dimity-Lee Duke is a professional triathlete, one of the 35 female athletes to race at the Ironman World Championships in Kona last year and she’ll be doing it all over again in a few weeks. We introduced her to the PH community in a previous blog. And now we've interviewed her again as part of our Countdown to Kona 2016 series...   So, Dimity, how did you qualify this year? Qualifying for the Ironman World Championships is...
  • The ’S’ Word - Why is there sugar in the new Precision Hydration range?

        One of the things we have been asked about a few times since we launched our new all-natural range of electrolyte drinks is why there is a bit of sugar in the new formulations when there isn’t in the original H2Pro Hydrate range. Sugar is a bit of a ‘bogeyman’ in mainstream nutrition at the moment, so we thought we’d write a post fully explaining the rationale for this very specific performance-enhancing addition...
  • Product review: Max’s Protein Bars

    We were lucky enough to bump into Max Dunmore of Max’s Protein Bar a few months back at the 220 National Triathlon Show in London, where he was exhibiting and attending his first big trade expo. I can’t deny the fact that initially it was simply the free samples that drew me onto Max’s stand (snack breaks at a busy expo are few and far between!) but having tried the Dark Chocolate and Cranberry flavour I...
  • A 153 mile non-stop race from Athens to Sparta? Sign me up!

      You might remember we wrote a blog about Precision Hydration athlete Sophie Power, who was one of only 2 women to make the British team for the gruelling 153 mile Spartathlon race in Greece. Well, that race is only just over 3 weeks away and it turns out Sophie's now the only female GB team member, so, errr, no pressure Sophie! If you've just read our interview with Robbie Britton, you might be interested...
  • Countdown to Kona: Ali Rowatt of Team Freespeed.

      Not long until the Ironman World Championships now and there will be a fair few Precision Hydration athletes toeing the line in Kona. (You'll be able to spot them as they'll be wearing this t-shirt - if you've qualified and want one, let us know). This is the first in a series of interviews we're doing with PH drinkers bound for the Big Island about how they qualified and how they're getting ready for the...
  • How to live the Ultra Running dream. (An interview with Robbie Britton).

    Robbie and Rosa relaxing at 2800m on the BetmerHorn on a recent altitude training trip. Image by Natalie White (Robbie's better half) We were introduced to Robbie Britton (who bagged a bronze medal at the 2015 World 24-hour championships) by running technique coach Shane Benzie of Running Reborn, who'd been working with Robbie on his efficiency and who thought we might help him achieve another 'marginal gain' by working with him on his hydration strategy.  Robbie lives out in...
  • How to stick to natural, whole foods on the go.

    We’ve had an incredibly busy year and I think we’ve visited maybe 20 shows, expos and races so far in 2016. We love going to these events as they’re a great way to talk to athletes directly about what they want from a hydration product and to spread the word about the importance of personalising your hydration strategy. It’s also great for meeting other like-minded brands like the guys from TRIBE, who we met at...
  • The highs and lows of being a triathlete, by Ruth Purbrook.

      We all have highs and lows in the pursuit of our goals and it's important to take stock of things every so often so that you can learn from both your failures and successes and get better. Age group triathlete Ruth Purbrook took our Advanced Sweat Test late last year and it's been great following her progress ever since. We asked her to highlight some of the high and low points of her season so far as we...
  • Why you should eat whole foods instead of processed foods.

    Some of you will know already that Andy is also a director at the Porsche Human Performance Center at Silverstone, U.K. (Where does he find the time?!). The guys at PHP offer our Advanced Sweat Test up there, as well as loads of other fantastic performance improvement services like heat chamber training. We asked PHP Sports Scientist Jack Wilson to write a series of blogs on the seven fundamental ‘habits’ they encourage their clients to...
  • How to stay hydrated during the Wadi Rum Ultra

      Alongside pacing and foot care, hydration is one of the most important factors behind success at the Wadi Rum Ultra. Luckily, it’s something you can get ahead of before you arrive in Jordan, simply by gaining a better understanding of the issues you’re likely to face and by having a plan for how you’ll manage them.   Why is hydration so important? Your blood has multiple roles to play when you’re exercising hard… 1.  It...
  • A Short History of Sports Drinks (And the Science Behind Them).

    The quick history lesson. Way back in 1909 James E. Sullivan, the Head honcho at the US Amateur Athletic Union, advised that athletes “Don’t get in to the habit of drinking and eating in a marathon race; some prominent runners do, but it is not beneficial” . Sitting here just over a century later, it’s difficult not to have a bit of a laugh at this but, remarkably, it’s fair to say that his sweeping...
  • Introducing the next generation of electrolyte drinks.

    I’m excited to tell you that our new range of all-natural electrolyte drink mixes are now available. We’ve been developing them with some of the top tier professional sports teams in the US and UK and they’ve been in the works for quite some time now, so it’s a big moment in the history of our little company to finally be able to tell you about them. I’ve been using them myself in various stages...
  • Should you be heat training?

    Athletes and coaches are always on the look out for ways to increase the Return on Investment (ROI) they get from the long hours they put in to training. They want an edge over competitors and improvement in the face of diminishing returns from their existing training methodologies. As a result, there’s been a lot of talk recently about heat training. But, is it for you? Let’s find out…   Hot or high? That is...
  • How to get ready for ‘The Toughest Endurance Event in the World’.

        Precision Hydration athletes Ben and Rhian Martin have qualified for the ÖTILLÖ World SwimRun Championships, which has been ranked as one of the toughest endurance events in the world. It involves 65 km of running and 10km of open water swimming across 26 islands in the Stockholm archipelago in Sweden. Those of you who have read the blog for a little while might remember that our own Andy Blow is no stranger to ÖTILLÖ events,...
  • How to ride 928 miles in 90 hours (in desert heat).

    In a recent blog we caught up with Precision Hydration athlete Penny Barker, who was at the business end of training for Race Across the West (RAW), a 928 mile slog over just 92 hours, with nearly 50,000ft of climbing. Believe it or not that's just a warm up for her ultimate goal, Race Across America, in 2017! Well, she's back from the West Coast now and she's shared her race report along with some...
  • What does the peloton have in common with Midsomer Murders?

      Last week I wrote about an important feature of bike racing, The Breakaway. I got a bit carried away with that post, and there wasn't any space left to talk about other aspects, such as The Peloton. So here goes nothing... For the casual observer of bike racing, there's probably nothing more confusing and intriguing than the peloton. Roaring down the road with all the characteristics of an independent organism, it's a beautiful site...
  • Fuelling tips for female endurance athletes.

      Dietician Brooke Schohl (who provides a range of services including our Advanced Sweat Test out in Scottsdale, Arizona) is back again with some fuelling tips, this time for the ladies in our community. Over to you Brooke...   Thanks Dave! When it comes to endurance sports, we all know that fueling up right is really important. The right fuel plan can increase energy levels, improve body composition, and boost your performance to the next...
  • How to knock 20 minutes off your Ironman run PB.

    Coach Rob Wilby of Team Oxygenaddict (see the bottom of the post for an offer on their online training programme) and the Cup of Tri podcast met up with us at the Ironman UK Expo in Bolton recently to get his sweat tested 'on air' for the show. Listen out for that podcast in a few weeks, but for now Rob's written up his experience for the blog. And this post's actually a two-parter, as his teammate Andy...
  • The breakaway. How does it work?

      It’s July (or Tour de France month as it’s more commonly known around here) and as the ‘cyclist in residence’ at Precision Hydration it’s fallen to me to write a post on the weird and wonderful ways in which a bike race peloton works, for any of you who aren’t 100% sure on some of the nuances. However, as I started writing away, I realised that I was spending an enormous amount just writing...
  • How to run 3:02 at an Ironman and not get close to a Kona slot.

      Last year I raced Ironman Nice. I had a solid race and managed to come 6th in my age group and qualified for Ironman Hawaii. I expected my times to be what they were, but I did not expect to come 6th let alone get a sought after slot! So when booking my flights I opted to come back on the Monday morning. This meant that I didn't make the presentation awards, which you have to attend to accept...
  • How to stay hydrated (and fuel up) at the Icon Classic.

    Jonny Tye and I racing the Icon Classic a few years back. The Icon Classic Ski race is an interesting event from a hydration and fuelling point of view as, for a lot of paddlers, it’s right on the borderline between the longest distance you can race effectively without taking in any energy or fluid and the point at which some supplementation might start to make a meaningful difference to your performance. For most people,...
  • Triathlon guide: How to put in your best performance on race day

    All your training is done and you’re heading to the water for the swim start. Triathlon Coach Rob Wilby from Team Oxygenaddict is back with some advice to ensure that you get the best performance you can from your fitness.     The Swim Seed yourself properly Regardless of whether the race is a mass start, a wave start or a rolling start (as we’ve been seeing in the big branded IM and 70.3 races),...
  • On the head or down the hatch?

    Is it best to drink water or dump it on yourself to stay cool in hot weather?   As anyone nominated to do the ‘ice bucket challenge’ a while back knows well, dumping a load of chilled water on your noggin definitely feels like a pretty effective way of cooling down rapidly! And pouring water over the head is a tactic you do see being used by athletes in all sorts of sports to try...
  • Triathlon: How to reach race day ready for your best ever performance.

    A Race Week Preparation Guide by Team Oxygenaddict     We asked our friend Coach Rob Wilby to share the advice he gives his clients on how best to prepare for a big race in that final week before you toe the line. If you’re new to the sport it contains pretty much everything you need to know. And if you’re a hardened old-timer, there still might be some tips and ideas you’ve not come across...
  • What to eat in the heat.

    We asked Sports Dietitian Brooke Schohl to share her tips on how to stay fully fuelled up when you're training and competing in hot conditions. Over to you Brooke... Thanks guys. As you know, I live in Arizona, where the phrase ‘summer heat’ takes on a whole new meaning! Just ask the Precision Hydration guys, who ran up the local Camelback trail under the 75 degree (25 degrees C) morning sun when they came to visit...
  • How to run 100 marathons in 3 years...

      In the latest in our series of interviews with Precision Hydration users, we chatted to Richard Keatley, who's been using the products for a while and is aiming to bag 100 marathon finishes in 3 years... Hi Richard. Tell us a bit about how you got started in running. It was off the back of doing a triathlon in 2004, when I did the World Duathlon in Belgium as a reservist. (That's me in the...
  • How to stay hydrated when you're stuck at 35,000 feet.

    As you probably know if you follow us on Facebook, Twitter or Instagram, we travel a fair bit. We have Test Centres and partners around the world, as well as lots of clients in professional sports teams, and we try to catch up with them as often as possible. Not to mention that 25% of our permanent team lives in Vancouver (and by '25%' we mean Sean...) and we often sign up for awesome races in sometimes remote places.  That travelling...
  • How to shear a sheep every 45 seconds for nine straight hours and bag a world record in the process.

    The culprit came out with his hands up...   We work with athletes from a whole range of sports. There's the mainstream sports like cycling, running, triathlon and team sports like football (of both varieties!), rugby, baseball and basketball. But there's also more niche sports like SUP, motor racing, kayaking, canoeing, MMA etc etc. So, we're used to developing hydration strategies for a lot of different individuals and scenarios. But when we picked up the phone...
  • How to love corned beef hash and still win multi-stage road races...

    In the latest in our series of interviews with amateur athletes that use Precision Hydration to stay hydrated when it matters to them, we talked to Nigel Kinney of Langlois Brown Racing Team, a team mate of our own Sean O'Mahony, about his recent results and his goals for the rest of the year... Tell us a little bit about yourself Nigel… Well, I’m a doctoral candidate in Political Science, specifically Environmental Policy, at Simon Fraser University in...
  • The best way to see the Isles of Scilly? A swimrun, of course.

    Like all of the best races, the original Swimrun event OTillO (‘island to island’ in Swedish) came about as a result of a drunken bet, after a couple of crazy Scandinavians decided to race under their own steam between a series of islands in the beautiful Stockholm Archipelago. Although I can’t actually remember whether alcohol also played a part in our decision making process, Eliot Challifour and I decided to have a go at racing...
  • How to raise an athlete.

    We've been working flat out on something quite exciting recently (keep your eyes peeled over the next few weeks...) and so when Andy remembered late on Friday that it was Father's Day this weekend, naturally we all panicked. Luckily we just happen to know our dad's sweat sodium concentrations and have pretty easy access to some top-notch hydration products, so a crisis was averted ;-)  We got to talking about how our dads had influenced and encouraged us...
  • How to stay hydrated during The Breath of Life Ventura Triathlon

    Most triathletes understand that being well hydrated is important if you want to perform at your best, especially during longer races and when it’s hot. But, exactly what being ‘well hydrated’ really means and, more importantly, how to ensure you fall into that category when it counts is not as well understood. So, here’s some tips to help you make sure you’re hydrated when you toe the line at The Breath of Life Ventura on June...
  • Race report: The Great North Swim 2016

      As part of my training for ÖTILLÖ in the Scilly Isles (this weekend, race report to follow!), I was talked into nipping up to the lovely Lake District for a crack at the Great North Swim in Windermere last Friday. On offer were 1 mile, 5km and 10km distances. I have to do about 10km of swimming at ÖTILLÖ, but it’s broken up into sections, so I opted for the 5km as, to be honest, that sounded...
  • How to balance training with the demands of modern life.

    One of the things I love about running Precision Hydration is that I get to spend time around athletes at every level of performance and across an eclectic range of sports. At the top end of the scale, my mind is blown time and time again by the intensity, focus and dedication we witness in the top professional athletes we meet as they’re preparing for world class competition. Whether it’s standing on the sidelines watching...
  • How to stay hydrated during The Cowman Triathlon

    Most triathletes understand that being well hydrated is important if you want to perform at your best, especially during longer races and when it’s hot. But, exactly what being ‘well hydrated’ really means and, more importantly, how to ensure you fall into that category when it counts is not as well understood. So, here’s some tips to help you make sure you’re hydrated when you toe the line at The Cowman on the 3rd of...
  • Ever wondered how you sweat?

      Sweating. It’s often seen as an unpleasant side effect of pushing yourself in the gym, or getting nervous on a first date, but this often undervalued bodily function is essential for our species to survive and perform in hot environments.  But how does it actually happen? Well, depending on how big you are, you’ll have anywhere between 1.5 and 5 million sweat glands on your body, so it’s no wonder your shirt is soaked...
  • How to qualify for the Ironman World Championships.

      Aussie Dimity-Lee Duke is a pro triathlete who also happens to offer our Advanced Sweat Test out of her base in Phuket, Thailand. She was one of the 35 female athletes to race at the Ironman World Championships in Kona in 2015 and she’s aiming to do it all over again this year. We were chatting to her recently about how her training is going and asked her to share the story of how...
  • How well do different drinks really hydrate you?

    I’ve already written about how tricky measuring your hydration status can be. I thought I’d write a piece on how well different types of drinks are retained in the body as that’s a question we get a fair bit and it’s of some practical use. After all (theoretically at least), the longer you can keep the fluids you drink onboard, the greater the chance they have of being absorbed into the bloodstream and used effectively in...
  • Andy tests out the new Montrail FluidFlex FKT trail running shoes.

        US-based trail running shoe and hiking boot brand Montrail have been around for a re-assuringly long time (since 1982 in fact, though they were known as ‘One Sport’ back then…). They were big early promoters of ultra distance trail races in North America as the sport started to grow exponentially in the early 2000s, although their presence on the European scene has been more low key until more recently. I decided to try...
  • How to Race Across the West only a few years after major hip surgery.

    Recently we've been sharing our chats with some of the pro and elite athletes in the Precision Hydration family to give you some inspiration and tips to help you achieve your goals. But you don't have to be a pro to be inspirational and there are so many interesting stories from within this little community of ours that we've decided to start sharing some of those with you too. First up is Penny Barker, who's a few weeks away...
  • How to run a marathon in 02:47:41, dressed as a banana.

    Andrew Lawrence has run for Morpeth Harriers for more than 14 years. This winter he was plagued with injury, so he decided to run the London Marathon dressed as a banana. He got around in 02:47:41 and became the fastest runner to complete a marathon dressed as a fruit, getting into the Guinness Book of Records in the process (he beat the previous record by a full 11 minutes if you’re interested…). Similarly to Andy...
  • Should you just stick with real food to fuel your race?

    If you’ve ever wondered whether sports nutrition products are actually any more effective than ‘normal foods’ at sustaining exercise performance, you’re definitely not alone. After all, until Gatorade came along in the early 1970s, there were no sports drinks really. Prior to 1986, Powerbars didn’t exist and gels only debuted at the Hawaii Ironman in 1988 - does anyone else remember the original Leppin Squeezy gel in clear packets?! Yet, for a very long time...
  • Introducing two new Sweat Experts...

    Well not quite new, as they've both been working alongside us for a while. But, we haven't formally introduced them yet, so here we go. Meet Sean O'Mahony and Dave Colley.  Sean is based in Vancouver in beautiful British Columbia and supports our sales efforts in North America, particularly in Canada and the West Coast. You'll find Sean over on our Strava group. It's the middle of road race season for him, so apparently he's hiding a...
  • How to win Age Group Gold at the ETU Duathlon Championships.

    Dee Allen won Age Group Gold at ETU Long Distance Duathlon European Championships in Copenhagen last weekend, the latest in a string of excellent results so far this year. We chatted to her about the influence of her new coach on how she trains and approaches races.   Hi Dee. You made the tough choice to leave Team Freespeed this year to benefit from one on one coaching closer to home up North. You’ve started...
  • Join us on Strava...

    Here at Precision Hydration we have a distributed work team. People working in London, on the South Coast and in Vancouver, BC. We use a variety of online tools to keep our team unified. For day-to-day work interactions we use #slack (which we highly recommend...) Like yourselves, we're all active athletes as well. In fact, the only reason that Precision Hydration exists is that we couldn't find this product and decided to make something ourselves....
  • How to be one of only 2 woman selected for the British Spartathlon team.

    Ultra-runner (and Precision Hydration drinker!) Sophie Power was recently announced as one of two women on the 23-strong British team for the brutal nonstop 153 mile (246km) Spartathlon race between Athens and Sparta.  It’s a race that despite having very tough qualification standards only 45% of starters finish and that only 145 Britons have ever completed. We caught up with her on a whole host of things from how she balances life as a startup...
  • How to run 02:25:17 in the London Marathon.

    Andy Greenleaf runs for the Serpentine Running Club and our friends at Team Freespeed (who snagged 3 podium finishes at Kona last year). Andy ran an epic 02:25:17 in the London Marathon last weekend, placing 52nd overall. We caught up with him a few days into his recovery to ask him how he balances the demands of training with a full time job (He's a Business Developer at Swiss private bank Julius Baer when he's not...
  • How to tell if you’re dehydrated.

    Hang around with a bunch of athletes long enough and you’ll hear them chat about dehydration. It’s a go to scapegoat when performances go wrong and, any time the weather forecast has those sunny symbols on the map, it becomes a big locker room discussion point. In fact, the term ‘dehydration’ is so deeply embedded in day to day sporting parlance that few athletes ever stop and consider what it actually means from a scientific...
  • Why drinking coconut water is coco-nuts.

    To say that coconut water’s popularity has increased in the last decade is somewhat of an understatement. For a drink that didn’t really exist in bottled form at the turn of the century, the growth in consumption since then has been meteoric. In the 9 years between 2004 and 2013, sales climbed from virtually zero to $400m in the US alone, and it’s suggested that the global industry could be worth up to $1bn now....
  • How to carry your fluids (and other essentials) when trail-running.

    Having used the lightweight inov-8 Race Elite Vest for quite a few trail-running races in the past, I was really pleased to get my hands on a new Race Ultra 10 BOA recently. The Race Ultra has a lot more capacity than the Elite Vest (10l), making it better suited to occasions where you need to carry a substantial amount of spare kit, food and drinks.  My training is focused on the OtillO Scilly Isles...
  • H is for Hyponatremia.

    3 minute read. Some experts suggest to just drink water during exercise, we say “it depends”. We have talked about hyponatremia before but to briefly remind you, it’s a condition that most often occurs in those who drink too much during exercise, as they struggle to excrete out the excess (your body slows down urine production when you’re active). Hyponatremia is dangerous because, as more fluid enters the bloodstream, the body has to move some...
  • Do pro golfers need electrolyte drinks?

    With the Masters tournament taking place in sunny Augusta, Georgia this weekend we thought it was a good time to catch up with 2014 Ryder Cup winner Stephen Gallacher, one of the first Pro athletes to use our multi-strength electrolyte products, to get an understanding of how golfers train and stay fuelled up and hydrated when they're out on the course...       Hi Stephen. How important is fitness for golf? How much do you...
  • How to hydrate properly during a triathlon.

    Most triathletes understand that being well hydrated is important if you want to perform at your best, especially during longer races and when it’s hot. But, exactly what being ‘well hydrated’ really means and, more importantly, how to ensure you fall into that category when it counts is not as well understood. So, here’s some tips to help you make sure you’re hydrated when you get to that start line…    Brad Williams, a regular...
  • Does coffee actually dehydrate you?

    Athletes are known to consume a lot of coffee, partly because of the performance benefits that the key ingredient 1,3,7-Trimethylpurine - that’s caffeine to most of us - offers.  Whilst the exact mechanics behind caffeine’s performance enhancing effects are still a mystery at a physiological level, it’s definitely one of only a handful of dietary supplements that pretty much all credible sports scientists agree can boost performance. It appears that the most measurable benefits that come from...
  • How to Stay Hydrated during the FAI Mustard Seed EURO Cycle.

    If you've ever cycled in France in mid-summer before, you'll already know that it can get pretty hot, and this makes it all the more important to get your hydration strategy right when you're en route to Paris.   But, why exactly is hydration important when you're riding? Well, your blood has multiple roles to play when you’re exercising hard… 1.  It has to be directed to active muscles to supply them with oxygen and...
  • How to stay hydrated out on the tennis court.

      Why is hydration so important? Staying hydrated is crucial to your performance on the court. Your body is under considerable strain when you’re pushing yourself during a match or intense training session. It’s pumping blood around your body to supply your working muscles with oxygen, remove toxic by-products, dissipate heat and regulate your core temperature. Dehydration increases the stress your body is under during these processes and this hampers your performance. There have been...
  • The best ways to carry drinks when paddling

    With the Devises to Westminster race coming up at the weekend I thought it would be a good time to write up the second part of a series I started last month on the best ways I’ve found to carry fluids on the move. The first post covered how to carry your electrolyte drinks when long distance running or doing triathlons. This one covers my second love, paddling… Drinking when paddling a kayak or surf ski...
  • Is rally driving an endurance sport?

    or How to win 3 British Rally Championships and 15 of 16 Rally America races.   Our athletes compete across a broad range of sports and we believe there’s a great deal to be learned about how to perform at your best by looking at how elite athletes in other sports train and compete. In the latest in our series of interviews with elite Precision Hydration clients, we chatted to legendary rally driver David Higgins...
  • How to stay hydrated when carrying fluids is difficult.

    I wanted to tell you more about SweatSalts, the latest addition to the Precision Hydration range, developed in response to feedback from our athletes. They're great for times when carrying enough pre-mixed H2Pro Hydrate is just not practical.  What exactly are SweatSalts?  SweatSalts are vegetable based capsules containing 250mg of sodium and a small amount of potassium, calcium and magnesium. They allow you to monitor your sodium intake accurately.  They come in blister packs that you can easily...
  • How to finish in the Top 10 at Ironman events.

    Brad Williams is a regular top 10 finisher at Ironman events. He came 6th in Ironman UK in July and 4th in Korea in September. We caught up with him recently to chat about how he trains, competes and, of course, hydrates.   How much training do you in each discipline in a big training week? In a typical big week I’ll do anywhere between 20 to 25 hours of training. Around half of that is...
  • How to Properly Hydrate Before Race Day

    For most athletes, pre-competition hydration routines tend to have one main goal, avoiding dehydration. This is understandable. Dehydration has been proven to hamper performance and sweat rates can easily exceed the body’s ability to absorb fluid,so starting an event ‘topped up’ makes logical sense. However, avoiding dehydration should not be your only concern, there's a bigger picture to consider when optimising your pre-competition hydration strategy.     Human beings are not camels.   We cannot...
  • A hydration strategy for the Marathon des Sables

      This is the 3rd in a series of blogs I've written about staying hydrated at the Marathon des Sables. The first covered the science behind why hydration is so important when you're running under the hot desert sun.  The second shared some interesting data from the Sweat Tests we performed on athletes at the MdS Expo in London late last year. (The data demonstrated the wide variance in the amount of sodium athletes lose in their sweat...
  • Is sodium important for athletes?

    Many athletes get that replacing the sodium lost when you sweat is important for maintaining performance, but they don't really know why. So, here's why... Your body contains a lot of water, 50-70% of it is made up of the stuff in fact, depending on the amount of fat and muscle you have. Around two-thirds of this water is inside your cells (as intracellular fluid - ICF) and the remaining third outside your cells (in the extracellular fluid - ECF)....
  • How to stay hydrated during the Jurassic Coast Challenge

    There’s a strong link between Precision Hydration and the Jurassic Coast Challenge. I initially ran the JCC route in spring 2005 when I was trying to improve my endurance in preparation for Ironman UK that year. I was training under the guidance of Dorset running legend Paul Hart at the time and he’d first run the same route in the early 80s when training for the London marathon.  Whilst I absolutely loved the challenge, hydration...
  • The best ways to carry drinks on the move.

    Over the years I’ve competed in quite a few endurance events including Ironman, long distance bike time trials, ultra trail runs, adventure races and multi-sport events like Ö till Ö, and Coast to Coast New Zealand. As a rule, I always try to carry as little equipment, clothing, food and fluid with me as possible during these events. Carrying anything unnecessary around slows you down and costs valuable energy. I have found I can usually...
  • Andy talks all things hydration on the Endurance Planet podcast

    Andy was delighted to joined Tawnee Prazak on the brilliant Endurance Planet podcast recently to discuss his experiences in elite endurance racing, working as a sports scientist for a Formula 1 team and how those experiences lead him to found Precision Hydration to help athletes everywhere stay hydrated when it counts.   Listen Amongst other things, Tawnee and Andy discuss: Should we be measuring sweat via Sweat Testing or is ball-parking enough? Can you just “Drink...
  • Why giving up alcohol does wonders for your performance.

    (and how to rehydrate if you do treat yourself to a night on the tiles...)   Towards the end of January is a good time to talk about alcohol, hydration and performance because, after the festive period, many of us set a New Year's Resolution to lay off the booze. At least for a while. And now we're starting to miss it. Here's something to keep your motivation up...   The relationship between alcohol and...
  • MdS Expo Sweat Test data

    We had a great day meeting athletes who've signed up for the Marathon Des Sables at the MdS Expo in London recently. If there's anyone who needs a personalised hydration strategy more than someone doing a gruelling multi-day event in the desert, then I can't think of them! As we tell everyone we Sweat Test, we see up to a 10 fold variance in the sweat sodium composition of athletes. And the guys we met at...
  • Sodium preloading

    An interesting study into pre-loading with sodium rich drinks before exercise…. Sugihara and colleagues have just published online in the European Journal of Applied Physiology (link to paper here) their 8-subject study that looked into the effect of ramping up the sodium content of a drink on hydration status. The hypothesis being that if the athlete is hyperhydrated with a higher sodium drink then performance increases. Or at least performance degradation is slowed. The drinks used...
  • Personalisation - the key to optimal hydration?

    Individualisation - the key to optimal hydration? Having come across 2 interesting articles in the mainstream Running and Triathlon press recently we thought it was a good time to put up a post about just why individualisation is so important when looking at hydration. First up; a great article by TJ Murphy on Triathlete-Europe entitled 'Does Dehydration Improve Performance?' http://triathlete-europe.competitor.com/2013/06/21/does-dehydration-improve-performance  In the article TJ highlights the case of legendary triathlete Scott Molina who famously struggled at...
  • Cramping and Electrolyte Loss - what's the link?

    We get asked all of the time about whether electrolyte replacement (particularly sodium) can help with athletes who get cramp. It is always frustratingly hard to explain why sometimes electrolyte supplementation can be like a complete miracle cure for cramps in certain people, however for others it does not help much at all.... We believe it is likely to be because although electrolytes are implicated in someinstances of muscle cramping, many other factors such as...
  • Placebo effect?

    We received the email below from a customer a few days ago and thought it would be a good idea to share his question our response and his subsequent reply online - especially given the amount of interest there has been in sports drinks since the BBC Panorama documentary highlighting the British Medical Journal's latest thinking on sports drinks was aired on July 18th.... We'll follow on with a more in-depth comment on the BMJ...
  • A genetic reason for why some people lose more salt in their sweat than others?

    We recently came across an interesting study from the USA which offers a very good explanation of why some people are high salt sweaters and others low or normal.  This group in question biopsied the skin of 3 groups of people - those with cystic fibrosis (known to have high levels of sodium and chloride in their sweat), those with high sweat sodium levels but not CF sufferers and those with normal sweat sodium levels. ...

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