Hydration and Performance Advice for Athletes

113 articles written by Andy Blow

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How to measure your sweat rate to improve your hydration strategy

Everything you need to calculate your sweat losses inc. a free downloadable spreadsheet plus a guide on how to use the data to optimise your hydration plan!

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How to estimate how much sodium you lose in your sweat

To nail hydration, you need to understand 2 things: 1. how much you’re sweating & 2. how much salt you’re losing in that sweat. This blog will help you with that last one!

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Does having clear urine really mean you're well hydrated?!

Recent research has cast doubt over how valid using urine markers alone to monitor your hydration status might be...

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Why is your thirst quenched so quickly after drinking? And does dehydration negatively impact performance even if you don't know you're thirsty?

Does dehydration negatively impact performance even if you don't know you're thirsty? 2 research papers ask these questions and we've summarised them.

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Should you really just ‘drink water to thirst’?

Do you need electrolyte supplements and sports drinks or is plain water enough to avoid hydration-related issues like hyponatremia and dehydration, and to perform at your best?

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High sweat sodium losses can aid the development of hyponatremia! (PH paper published in The BMJ)

BMJ case report by Dr Doug Lewis, Dr Tamara Hew-Butler and Precision Hydration provides evidence for the importance of the personalization of hydration practices and sodium replacement for athletes.

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5 ways to avoid ruining your marathon the week before your race

Tips to avoid the common pre-race pitfalls by marathon running experts Martin Yelling (Marathon Talk), Mario Fraioli (The Morning Shakeout) and Andy Blow (Precision Hydration).

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How much dehydration can you tolerate before your performance suffers?

The consensus is that some level of dehydration is acceptable (maybe even desirable) rather than aiming for 100% replacement of sweat during exercise. But why?

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Can hot drinks help you perform in cold weather?

Should you be drinking warm drinks when training/racing in cold climates? Does it help you stay hydrated and improve your performance in other ways? Find out...

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What we learned from getting our Sweat Test data published in an academic journal

We’ve been Sweat Testing athletes for years and so we’ve gathered a unique and interesting database of information on the composition of athlete’s sweat...

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Should your hydration strategy change as you get older?

Older athletes tend to pee more, retain less water due to decreased muscle mass and have a diminished sense of thirst. This makes getting your hydration strategy right even more important...

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Should you go training on Christmas Day?

It's dedication shown over the other 364 days of the year that'll help inch you towards your goals. You won't get extra credit for going out on December 25th!