Hydration, Fueling and Performance Advice for Athletes
Salt and the high blood pressure hypothesis
Sodium Chloride (NaCl) has been linked with a rise in hypertension (high blood pressure) in the population, but is it the only cause? Andy Blow discusses this relationship in more detail...
Does altitude cause you to dehydrate faster?
The common consensus is that training at altitude results in an improved performance at sea-level, but what effect does altitude have on your hydration status? Andy Blow discusses exactly that...
How to start a long swim well hydrated
Starting hydrated is key to performing at your best during longer swims. You'll be sweating during the swim and with limited opportunites to drink, it's important to start fully topped up.
How much should you be drinking when you're sweating?
Ideally, a hydration plan should be based on a few pieces of information. This framework is based on a combination of scientific evidence and experience working with athletes in real world scenarios
A brief history of hydration advice for athletes
Hydration advice for athletes has changed dramatically over the last ~100 years.This has perhaps been most clearly documented in the writing of Prof. Tim Noakes. Andy looks into their research...
4 tips for mastering water stations at a marathon
Getting fluids in without choking or spilling most of it down your front whilst running is not an easy task! Here's some advice on how to overcome the issue of drinking on the move during a marathon.
Why do humans sweat so much?
"The ability to sweat was our secret weapon, as it gave us the option to keep moving at a steady, aerobic pace during the hottest part of the day without significantly overheating."
How getting older affects your performance and what you can do about it
Getting slower is a subject I think about often and it has been in evidence for me personally for about a decade now, but I feel I'm starting to get to grips with it. Here's my thoughts...
A Sweat Test + stronger electrolyte drinks helped Marc Casals run his first cramp-free New York Marathon (at the 3rd attempt!)
3 months after getting his sweat tested and personalizing his hydration strategy, Marc Casals finished his first cramp-free NYC Marathon (at the 3rd attempt)!
Why hydration still matters in cold climates and how to nail your strategy
Winter is not a time to forget about proper fluid, carbohydrate and electrolyte intake if you want to perform at your best. Here's some tips to help you dial in your plan for colder climates.
18 athletes who overcame cramp with stronger electrolyte supplements
Here's some of the many anecdotes/case studies suggesting stronger sports drinks can help you avoid cramping up during long periods of sweating...
Severe hyponatremia and altitude sickness put this ultrarunner in a coma
Here's an extreme example of an ultrarunner who suffered from hyponatremia whilst traversing the Rockies.