The question of whether mild dehydration (~2-3% body mass loss) really affects athletic performance is crucial. While several studies...

It's 4:30 AM as the laces of the thick soled fire boots are tightened. The only light comes from a headlamp and the inside of the tent is...

Ice slush, or slurry, is a very low temperature (0-1 °C) drink made with blended ice and liquids. Although popular as ‘slushies’ and...

In this series of blog posts, we’ve discussed what is meant by the ‘electrolytes’, that are promoted in sports nutrition products. We’ve looked at how much you actually lose during exercise, and what role they play in athlete health and performance during exercise. So far we’ve seen that: Electrolytes are minerals that dissolve in water into their individual, positively or negatively charged ions: Sodium: Na+ and Potassium: K+ Chloride: Cl- Magnesium: Mg2+ and Calcium: Ca2+ a

In this series of blog posts we’ve discussed what sodium is , what it does in the body , how it’s lost in sweat , and how to quantify those losses . In this post, we’ll discuss how to decide if sodium needs replacing during exercise, and whether a targeted approach is necessary or not. Why do we need to replace sodium? As discussed in a previous post, sodium consumed during exercise may have benefits in terms of: improving the taste of drinks maintaining blood sodium concentr

In previous blogs we’ve discussed what sodium is and how it might be helpful during exercise . We’ve also discussed that the amount of sodium lost in sweat varies significantly from person to person. In this article, we’ll take a look at how to determine your sweat sodium losses, and key considerations if you choose to do the testing. What is a sweat sodium test? A sweat sodium test is basically a way of collecting a sample of sweat and then analysing it to determine the so

In previous blogs we’ve discussed what sodium is and how it might be helpful during exercise . We’ve also discussed that the amount of salt lost in sweat varies significantly from person to person. In this article, we’ll take a closer look why that is, and examine if salty sweaters are simply people who eat a lot of salt. How sweat glands work To understand how sodium losses vary from person to person, it’s important to have a basic understanding of how sweat is produced, an

In previous blogs we’ve discussed what sodium is and how it might be helpful during exercise . In this article, Dr Alan McCubbin will take a look at the scientific studies that have explored consuming sodium during exercise, and whether it improves performance. How many studies on sodium intake and performance are there? As part of my PhD on sodium for endurance athletes, I conducted a systematic review, a comprehensive sweep of the academic literature to find any and all st

Sweating is an important cooling mechanism in most sporting conditions. So the most important thing you lose when you sweat is heat! However, sweating also results in fluid losses (which can result in dehydration), and along with this loss of fluid we will lose electrolytes (hence the salty taste of sweat). It is also obvious that some athletes sweat a lot more than others. Sweat rates can vary from almost nothing to 5 litres per hour… In this article we will discuss what fac

Sodium is said to be important for athletes, and different arguments are used to explain why it is so essential. We will dive into the evidence a little more but the infographic below will already provide a short summary of the analysis. Sodium plays several essential roles during exercise. Firstly, sodium plays a crucial role in water balance. It does this due to its effect on osmolality of the extracellular fluid (fluid in the bloodstream and surrounding the outside of cell

In a previous blog we discussed what electrolytes are and what sodium is. We also discussed the role of sodium in a little more detail. In this blog you can find a very brief overview of some other electrolytes and their roles. Sodium and potassium are the main electrolytes in the extra-and intracellular spaces in the body respectively (fluids outside cells, for example in the blood, or inside cells (muscle cells, brain cells, etc.)). Below we will briefly discuss the role

Sodium is the most talked about electrolyte... it is often talked about in relation to hydration but what exactly is it and what exactly does it do? Sodium plays a role in fluid balance, absorption of water, regulation of blood pressure and muscle contraction. Sodium, as the principal electrolyte ( cation ) in the extracellular fluids, serves primarily to maintain normal body water volume, the balance of water between the inside and outside of cells, and blood pressure. Norm

There are many discussions in sport, and people disagree on many topics, but one thing everyone seems to accept as common knowledge is that electrolytes are important. At the same time, it is also seems to be common knowledge that too much salt (or sodium) is not good for you… But aren’t electrolytes and salt just different names for the same thing? We have probably all read how, if you sweat heavily and you see white salty marks on your clothing or skin, you are a “salty swe

Making weight is a global term for the targeted reduction of body mass, which is purported to enhance performance in aesthetic,...

Marathon runners are starting to pay more and more attention to their nutrition. No one ever questions the importance of training, yet the importance of nutrition has often been underappreciated. Or perhaps the topic of nutrition seems to pop up on the radar only close to the marathon.. and this is when many questions suddenly arise. In this nutrition guide we will explain how to best fuel for your marathon. What should you eat the day before, or the morning of the marathon,

Muscle cramps during exercise can drastically affect performance and are a common problem amongst endurance athletes. These cramps are common during or after exercise and can range from a minor cramp in a small muscle that passes quickly on its own, to a very painful cramp in a large muscle that remains causing pain for hours. The causes of cramps are not fully understood, but there are a few of causes that have been identified (see ‘ What causes muscle cramps in exercise?’ )

A new article was published (1) with insights about sweat losses, and intake patterns of FC Barcelona players during different training...

The UEFA expert group statement on nutrition in elite football (1) has now been published. After many months of hard work, a sizeable...

Is coconut water as "natural" and effective as suggested?

It is generally accepted that aerobic exercise capacity in hot conditions. But why does performance decrease?