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Introduction: Sodium micro-dosing has gained popularity among ultramarathon runners as a strategy to optimize performance and prevent hyponatremia. This article delves into the concept of sodium micro-dosing, its benefits, implementation strategies, and potential risks. The Science Behind Sodium Micro-Dosing Sodium is a crucial electrolyte that plays a vital role in maintaining fluid balance, nerve function, …

Salt Shots Salt shots are a popular method of replenishing electrolytes during intense physical activities such as endurance sports or outdoor adventures. These concentrated liquid forms of salt are designed to be quickly consumed to boost sodium levels in the body. Salt shots are often favored by athletes who prefer a fast-acting solution to prevent …

Sweating is a natural process that helps regulate body temperature and eliminate toxins. Monitoring your sweat rate can provide valuable insights into your hydration levels and overall fitness. While there are professional methods to measure sweat rate, such as using a sweat test conducted in a sports science laboratory, a do-it-yourself (DIY) sweat test can …

Electrolyte targets by sweat sodium: set per liter, not per bottle, is a critical aspect of maintaining proper hydration and performance for athletes, particularly in endurance sports. Understanding the composition of sweat and the individual’s sweat sodium concentration can help in formulating personalized hydration strategies. Rather than focusing on generic guidelines based on the volume …

Hyperhydration in heat, especially when combined with glycerol and sodium supplementation, is a topic of growing interest in the field of sports science and performance optimization. This article will delve into the concept of hyperhydration, the role of glycerol and sodium in enhancing hydration levels, and the importance of establishing guardrails to avoid potential risks …

Introduction: Brick workouts, where athletes transition from cycling to running, are essential in triathlon training to simulate race conditions. Glycerol has gained attention for its potential benefits in enhancing performance during these transitions, particularly in reducing the risk of cramps and providing cooling effects. In this article, we will delve into the effects of glycerol …

Sodium Citrate vs Bicarbonate for Swimmers: Choose by Event Duration Swimmers often seek ways to enhance their performance through various means, including the use of ergogenic aids such as sodium citrate and bicarbonate. These substances are known to buffer acidity in the muscles, allowing athletes to maintain performance levels for longer periods. However, the choice …

Bicarbonate + Small Carbs + Mint Tea: A GI-Friendly Combo? Introduction Bicarbonate, small carbs, and mint tea are individually known for their potential benefits in promoting digestive health. When combined, they may offer a synergistic effect on the gastrointestinal (GI) system. This article explores the potential benefits of combining bicarbonate, small carbs, and mint tea …

Introduction: In the world of sports and athletics, athletes are constantly seeking ways to improve their performance and achieve personal records (PRs). One emerging strategy that has gained attention is bicarbonate priming, particularly the use of split-dose templates in the week leading up to a PR attempt. This article explores the concept of bicarbonate priming, …

Introduction: Nitrate patches/sprays and capsules are commonly used treatments for cardiovascular conditions such as angina. These medications work by dilating blood vessels, improving blood flow, and reducing the workload on the heart. However, there is a debate between the convenience of nitrate patches/sprays and the consistency of capsules. In this article, we will explore the …