Fantastic podcast, I really enjoyed. It brings up a question that I have and maybe @Sheila Leard you can help me with it. I don't generally have gi issues, but I do often have cramping issues in my legs. It is something that has always plagued me. My big fear is that I am not drinking the right combo and I am pulling fluid out of my blood stream and into my gut. Would potentially switching from GE to Nuun for hydration and finding my fuel source elsewhere be beneficial? I am a pretty small male, only about 145-150lbs so I do not require as much fuel as a bigger man. Thoughts from anyone would be great. Thanks!
Don't mean to be negative but I wish the podcast had more on solving hydration issues on the race course. The business development stuff was interesting but...
If I kn@Sheila Leardow how much NA+ and water I usually need but the day is especially hot and humid do I drink more water or energy/electrolyte drink? If I rely on GE then I would get water and sodium that I need but my caloric intake may go to high. I'm trying to not carry my own drinks. Drink plain water and salt supplementation? Also, what does the frequency or lack of urination on the bike tell me as far as adjusting fluid and sodium intake?
@Robert Sabo Not negative at all - those are important things to consider, and we will in other topics, but the science behind how your body processes hydration, carbs, sugar etc is important also and knowing who to trust so you can source your products is a key first step.
Inside EN we will and have dive deeper into solving the hydration issue and we can surely put diving deeper topics on the radar for podcasts!
I know for me, knowing that where I was sourcing my products was the first main issue was a big game changer, so I for sure wanted to share that with the world and then the science is just fun to know!
@Robert Sabo and @Zach Bennett any specific topics on hydration and fueling you want us to dive into on the podcast or who you want to hear the answers from would be great. We can hunt down any company usually willing to answer these questions so we can make sure we get the right answers.
Remembering its not a one size fits all for all bodies but the mechanics of how your body processes those things most usually is.
@Zach Bennett@Robert Sabo Definitely try separating out hydration from fuel. With this approach you can dial up or down fluids while keeping calories fairly steady. I know it takes some thinking on how to execute your own fluids while racing, but the alternative doesn't always work.
Hydration products needs to be the osmolality of blood. When you drink fluids higher than the osmolality of blood then you run the potential of dehydration and poor fluid absorption into the small intestine. The sugar in current hydration drinks are there to transport the sodium into the cell. The calories are minimal.
Sodium and carbs piggy back into the cell. Which is why if you drink just water you will not hydrate effectively.
Rules of thumb are annoying but go by 3-5 calories / kg bw per hour on the bike.
Zach - You weigh 66-68 kg. So a calorie range would be somewhere around 270 calories. it's easy to come up with nibbles of chews and bars to equal 270 cal.
Robert - you could try being self supportive for the first half and then go off the the course for the second half. I've done that and it worked.
Some people love Infinite. It can work as long as you have the gut capacity to drink the Infinite and some fluids as needed.
In hot humid conditions you will use more glycogen to cool yourself. Therefore, hydration and calorie requirements go up. Of the two, the most important one is hydration. Once you get behind in hydration it gets really tough to absorb anything.
Peeing on the bike is very individual. On the bike in an IM you should pee 2-3 times, more than that and you might be over-drinking. Less than that and you might be over-salted. I over-salted at my one and only Kona. I was so concerned about sodium that combined with the ocean and salt intake I barely had to pee on the bike. I was worried. When I finally went it was not joyful. My point is, we are all different on how much to drink/salt to take so you can pee accordingly.
Comments
Fantastic podcast, I really enjoyed. It brings up a question that I have and maybe @Sheila Leard you can help me with it. I don't generally have gi issues, but I do often have cramping issues in my legs. It is something that has always plagued me. My big fear is that I am not drinking the right combo and I am pulling fluid out of my blood stream and into my gut. Would potentially switching from GE to Nuun for hydration and finding my fuel source elsewhere be beneficial? I am a pretty small male, only about 145-150lbs so I do not require as much fuel as a bigger man. Thoughts from anyone would be great. Thanks!
@Mariah Bridges
Don't mean to be negative but I wish the podcast had more on solving hydration issues on the race course. The business development stuff was interesting but...
@Sheila Leard
If I kn@Sheila Leardow how much NA+ and water I usually need but the day is especially hot and humid do I drink more water or energy/electrolyte drink? If I rely on GE then I would get water and sodium that I need but my caloric intake may go to high. I'm trying to not carry my own drinks. Drink plain water and salt supplementation? Also, what does the frequency or lack of urination on the bike tell me as far as adjusting fluid and sodium intake?
Thanks
@Robert Sabo Not negative at all - those are important things to consider, and we will in other topics, but the science behind how your body processes hydration, carbs, sugar etc is important also and knowing who to trust so you can source your products is a key first step.
Inside EN we will and have dive deeper into solving the hydration issue and we can surely put diving deeper topics on the radar for podcasts!
I know for me, knowing that where I was sourcing my products was the first main issue was a big game changer, so I for sure wanted to share that with the world and then the science is just fun to know!
@Robert Sabo and @Zach Bennett any specific topics on hydration and fueling you want us to dive into on the podcast or who you want to hear the answers from would be great. We can hunt down any company usually willing to answer these questions so we can make sure we get the right answers.
Remembering its not a one size fits all for all bodies but the mechanics of how your body processes those things most usually is.
We love feedback and suggestions!
@Zach Bennett @Robert Sabo Definitely try separating out hydration from fuel. With this approach you can dial up or down fluids while keeping calories fairly steady. I know it takes some thinking on how to execute your own fluids while racing, but the alternative doesn't always work.
Hydration products needs to be the osmolality of blood. When you drink fluids higher than the osmolality of blood then you run the potential of dehydration and poor fluid absorption into the small intestine. The sugar in current hydration drinks are there to transport the sodium into the cell. The calories are minimal.
Sodium and carbs piggy back into the cell. Which is why if you drink just water you will not hydrate effectively.
Rules of thumb are annoying but go by 3-5 calories / kg bw per hour on the bike.
Zach - You weigh 66-68 kg. So a calorie range would be somewhere around 270 calories. it's easy to come up with nibbles of chews and bars to equal 270 cal.
Robert - you could try being self supportive for the first half and then go off the the course for the second half. I've done that and it worked.
Some people love Infinite. It can work as long as you have the gut capacity to drink the Infinite and some fluids as needed.
In hot humid conditions you will use more glycogen to cool yourself. Therefore, hydration and calorie requirements go up. Of the two, the most important one is hydration. Once you get behind in hydration it gets really tough to absorb anything.
Here is a handy visual to determine sweat rate. Very similar to what is in the WIKI .http://www.mysportscience.com/single-post/2017/07/14/How-much-do-you-sweat
Peeing on the bike is very individual. On the bike in an IM you should pee 2-3 times, more than that and you might be over-drinking. Less than that and you might be over-salted. I over-salted at my one and only Kona. I was so concerned about sodium that combined with the ocean and salt intake I barely had to pee on the bike. I was worried. When I finally went it was not joyful. My point is, we are all different on how much to drink/salt to take so you can pee accordingly.
Thanks @Sheila Leard! So helpful.