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#35 Everything You Need to Know About Athlete Sweat Testing and Hydration Performance

Mar 31, 2021

In this episode, I talk with sports dietitian Brooke Schohl about sweat testing and how it takes the guesswork out of sports hydration, determines your personal hydration needs and optimizes your performance.

After chatting with Sports Scientist Andy Blow in episode 34 about individual electrolyte loss rates and athletic performance, I scheduled an Advanced Athlete Sweat Test and determined I am a “heavy sweater” with high sodium loss rates. This information is a game changer!

TIMELINE HIGHLIGHTS:3:00 WHY ADVANCED SWEAT TESTS ARE IMPORTANT FOR ATHLETES

5:00 HOW SWEAT TESTS ARE GIVEN

6:16 AGGREGATE SWEAT TESTS RESULTS

8:35 SWEAT RATE VS SWEAT/SODIUM CONCENTRATIONS

10:10 HYDRATION SUCCESS STORIES

13:14 SODIUM LOSS SYMPTOMS

15:24 WHAT SHOULD HIGH SODIUM SWEATERS DO?

17:32 DECODING SWEAT TEST RESULTS

20:15 WHEN TO IMPLEMENT A SODIUM REPLACEMENT PLAN

22:11 HOW CLIMATE DIFFERENCES IMPACT HYDRATION STRATEGIES

25:25 SELF-TESTING YOUR SODIUM LEVELS

28:00 RACE vs TRAINING PRELOAD PROTOCOLS

33:50 SODIUM CITRATE vs SODIUM CHLORIDE AND WHY THIS IS IMPORTANT

36:47 HYDRATION TIPS FOR TRAINING IN ONE CLIMATE; PERFORMING IN ANOTHER

44:04 TOTAL HOURLY SODIUM REPLACEMENT NEEDS

46:44 FUELING MUSCLES FOR TRAINING & RACES

48:41 METABOLIC EFFICIENCY FUELING

52:14 BALANCING OUR INTAKE OF CARBS, PROTEIN, & FAT

 

KEY TAKEAWAYS:

ATHLETE SWEAT TESTS MEASURE UNIQUE SWEAT/SODIUM CONCENTRATIONS AND HYDRATION NEEDS

90% OF BROOKE’S SWEAT TEST PARTICIPANTS ARE NOT CONSUMING ENOUGH SODIUM

WORKOUTS OVER 2-3 HOURS SHOULD HAVE A SODIUM REPLACEMENT PLAN

SODIUM CITRATE IS AN ALKALINE; SODIUM CHLORIDE IS ACIDIC

 

WEBSITES & ARTICLES MENTIONED:

Fuel To The Finish – Official Website

Precision Hydration – Official Website

Podcast 34 with Sports Scientist Andy Blow

Take Precision Hydration’s Free Online Sweat Test to get a personalized hydration strategy with advice on what, when and how much to drink:

 

GUEST BIOGRAPHY:

Brooke Schohl – Founder, Fuel to the Finish Endurance Nutrition Coaching

Brooke Schohl is a sports dietitian who provides customized nutrition services for endurance athletes. Brooke is also a 3-time Ironman. She provides endurance athletes personalized nutrition plans/coaching that improve performance and overall health! Offerings include current diet assessment, specialized meal plans, and training/racing fuel and hydration plans.

Connect With Brooke Schohl Online:

Official Website – Twitter – Facebook – Instagram – Linked-In Profile


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