Racing in the Heat: Nutritional and Hydration Strategies for Endurance Athletes

racing in the heat - nutritional and hydration strategies for endurance athletes

Are you a triathlete, runner or cyclist who has chosen a race this year where you are likely to be competing in temperatures significantly higher than those you are used to and for at least three hours or considerably longer? Examples might include the Ironman™ World Championships in Kona, the Marathon Des Sables, or any half or full iron distance triathlon, marathon, ultramarathon or endurance cycle event that usually takes place in temperatures over 30⁰C. If so, this blog is for you. Continue reading

Hydration Strategies for Endurance Athletes: Q&A with Precision Hydration

PH 2015 logo on black copyGetting your hydration right, both fluid and electrolytes, is critical to race success, particularly in longer events or those in hotter conditions than you are used to. To help you put together your race hydration plan, I’ve asked Andy Blow, founder of Precision Hydration ( and an expert in this area, a few questions. Andy is a former elite short course triathlete, X Terra age group champion, and top 10 Ironman and 70.3 finisher. He’s also a sports scientist who worked with Formula One teams. After discovering, through trial and error, the difference that getting his fluid and sodium intake right made to his own race results, he launched Precision Hydration back in 2011, working with athletes to measure their sweat and sodium losses and put together individualised hydration plans, using innovative technology. There followed the launch of a range of electrolyte products with varying sodium content and an online test to enable more athletes to choose the right products for them. Click here to access the test:. Use the code JSD10 for 10% off your initial product order. Precision Hydration has recently launched a new range of four different strngth electrolyte powders, with natural sugars and fruit flavours in place of artificial sweeteners. The sugar helps to improve absorption, making the product even better for hydration, while also contributing to your carbohydrate requirements at 15g per 500ml. The sachets are also really convenient to use. Click here here for more information. Continue reading

Coconut: What are the benefits for an endurance athlete?

coconutLook up ‘coconut oil’ or ‘coconut water’ online and you will be greeted by a plethora of sites extolling its virtues. Many of these mention the popularity of coconut with athletes. But what are the health and performance benefits of coconut, and how relevant are these for endurance athletes?  Continue reading

Developing your hydration strategy for endurance sports

hydration strategies for endurance athletesWater makes up 70-75% of your muscle tissue, and dehydration during exercise is commonly recognised as a major contributor to fatigue. For example, a 1994 study on trained cyclists demonstrated that reductions in body weight of 1-2% as a result of deliberate dehydration resulted in a 44% reduction in performance. 1 Continue reading