Sam Cheuvront, PhD & Robert Kenefick, PhD part 1 of 2
Rebroadcast part 1 of 2 - Two of the living legends of performance hydration bring everything you could want to know about hydration for endurance athletes starting with the basics in this episode.
ACSM position stands (mentioned on the show)
In this episode, you'll learn the answers to:
What are the major body fluid and compartments and definitions the major relevant terms (de/eu/hyperhydration, hyper/hypovolemia)?
What are the mechanisms/routes and quantities of water loss?
How much water does a person need each day?
Drinking to thirst - is it sufficient, like you hear commonly? (spoiler: NO!)
How much salt is lost in sweat - only sodium? To what extent does this change throughout the time-course of an ultra marathon?
What’s in sweat and what are ranges of rates and composition in running?
During exercise, the majority of water gained is in the form of what we drink. But we have heard about getting water also from the breakdown of stored glycogen. Is this accurate?
How can we expand our plasma volume?
When do we need (and not need) an electrolyte-containing drink either during or after exercise?
What is needed in an electrolyte drink beyond sodium?
Hyponatremia; should it be a concern for most ultra marathon runners?
When does a runner need to consciously add sodium, beyond just following cravings?
AND MUCH MORE...