 * 4:30 the hydration and nutrition big picture
 * 8:00 the case for coupling or decoupling nutrition and hydration
   * Coupled sport drinks useful for shorter-duration or training / racing in moderate temperatures
   * Decoupled solutions useful for longer duration events and hot conditions
 * 11:30 how to design a strategy that you cannot test in training - tail-end of 8+ hour races for example
 * 15:30 the range for fluid intake in long events: 500mL - 1,200mL
 * 16:00 Andy’s experience with over-drinking and hyponatremia
 * 18:30 the distinction between sweat concentration and sweat rate
 * 20:15 testing your sweat rate
 * 22:00 testing your sweat concentration
 * 26:00 the role of sodium in fluid absorption
 * 28:30 strategies for promoting maximal fluid absorption
   * SOME, minimal carbohydrate: ~30g / 1000mL of water
   * Sodium to balance tested sweat concentration - sometimes!
 * 33:40 ‘experience plus knowledge’
 * 41:00 the case for electrolytes without carbohydrates
 * 44:45 PH’s hydration and cramping blog post

Learn more about Precision Hydration at their website [http://precisionhydration.com/]. Make  sure to check out their blog posts about cramping [https://www.precisionhydration.com/blogs/hydration_advice/how-to-get-rid-of-leg-cramp-why-do-i-suffer-from-cramp], testing your sweat rate [https://www.precisionhydration.com/blogs/hydration_advice/how-to-measure-your-sweat-rate], and their online sweat concentration calculator [https://www.precisionhydration.com/blogs/hydration_advice/how-to-estimate-sweat-salt-loss]. 

To try their product for yourself, use enduranceinnovation at checkout for 15% off your first order. 

29 - Hydration 101 with Andy Blow

 * 4:30 the hydration and nutrition big picture
 * 8:00 the case for coupling or decoupling nutrition and hydration
   * Coupled sport drinks useful for shorter-duration or training / racing in modera

Endurance Innovation examines the technology, science, and engineering shaping modern endurance sport. Each episode features a focused conversation with researchers, coaches, and industry practitioners working in areas such as cycling aerodynamics, triathlon equipment, performance modeling, training science, biomechanics, and data analysis.

Rather than speculation or trend-driven commentary, the show emphasizes evidence-based methods and practical applications for athletes and coaches across cycling, triathlon, and other long-course disciplines. Topics include aerodynamic testing, cooling, running and cycling performance, endurance nutrition, training strategies, and the tools that support both high-performance and age-group athletes.

New episodes are released periodically.

29 - Hydration 101 with Andy Blow

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