If you’re thirsty, drink water.

But..

If you’re trying to hydrate, well that’s more complicated.

(Watch my Tik Tok here for a shortened version of nutrition tips)

In 2022 I completely cramped up in my stomach during Ironman Weymouth due to nutrition.

In March I cramped up in my legs (for the first time ever) during a half marathon - suspected lack of salts.

These things happened because I wasn’t hydrated - I drank water - but that wasn’t enough.

Experiences give you more perspective on the importance of things, and I now view hydration as the #1 item to focus on when running long distances.

Why is hydration so important? Let’s find out.

The Main Feature

Leg 1: The Science of Hydration

Hydration, often seen as a simple act of drinking fluids, is a complex physiological process that underpins athletic excellence and recovery. In this first section, we'll explore the intricate science of hydration and why it matters in the world of sports and fitness.

At its core, hydration is about maintaining the delicate balance of fluids in the human body, primarily consisting of water. Water, often called the universal solvent, serves as the medium for countless biochemical reactions, facilitates nutrient transport, regulates body temperature, and ensures overall homeostasis.

Water is an essential molecule for life itself. Its unique properties as a solvent and its ability to dissolve a wide range of substances are what make life as we know it possible. Within the human body, water serves as the primary medium for chemical reactions, making it indispensable for cellular metabolism. Enzymes, the catalysts for these reactions, depend on water as their medium of action.

To understand the science of hydration, it's essential to recognize the various fluid compartments within the body. These include intracellular fluid (ICF) inside cells, extracellular fluid (ECF) in the spaces around cells, and the critical role of electrolytes like sodium, potassium, calcium, and magnesium. Electrolytes carry electrical charges and are essential for nerve function, muscle contractions, and fluid balance.

Intracellular fluid accounts for about two-thirds of the total body water and is crucial for cellular function, providing the environment in which most metabolic reactions occur. Extracellular fluid, on the other hand, includes the liquid part of the blood (plasma) and the fluid that surrounds cells (interstitial fluid). This compartment is vital for nutrient exchange between blood and cells and helps maintain blood pressure.

T-1: Mental Preparation

Part 2: Hydration During and After Training

Now that we've explored the science behind hydration, let's delve into its practical application during and after training.

During exercise, the body relies on sweating as its primary cooling mechanism. Adequate hydration is crucial for effective sweat evaporation from the skin's surface, helping to cool the body and prevent overheating. Dehydration disrupts this process, leading to elevated core body temperature, discomfort, and a heightened risk of heat-related issues.

Proper temperature regulation is vital during exercise, as even a slight deviation from the body's ideal temperature range can lead to reduced performance and potentially dangerous situations. When the body overheats due to insufficient hydration, it can lead to heat exhaustion or heat stroke, both of which can be life-threatening conditions if not addressed promptly.

Hydration also plays a significant role in athletic performance. Even mild dehydration can result in reduced endurance, muscle strength, coordination, and reaction time. Maintaining proper hydration levels ensures that athletes can consistently perform at their best during workouts and competitions.

Muscle function is highly dependent on adequate hydration. Dehydration can lead to muscle cramps and impair the muscle's ability to contract efficiently. This can result in reduced power output and decreased exercise performance.

In addition to performance, hydration is a key factor in recovery. Post-exercise, rehydration becomes vital for efficient recovery. It replenishes lost fluids and accelerates the removal of waste products from muscles. Adequate post-workout hydration also aids in the transport of nutrients to muscle cells, facilitating their repair and growth.

T-2: Gear to change into

• Precision Hydration: Free fuel and hydration plan. Get here.

• Precision Hydration PH 1000 Electrolyte Sachets. Shop here.

• Maurten Drink Mix 160. Shop here.

Shop natural supplements formulated to enhance performance: 

🌱💊 542 Performance Nutrition Daily Green’s ultimate super greens capsules are a perfect blend of superfoods, vitamins, minerals and wholefood-sourced ingredients enhancing your immune system to help you perform in training.

🍄 542 Performance Nutrition Mushroom+ capsules are single-ingredient, high-strength mushroom supplements, helping you deliver energy to your body for training.

💪 542 Performance Nutrition Marine Collagen is the highest quality, and most bioavailable source of collagen available, helping to provide structural integrity to joints and bones.

💤 542 Performance Nutrition Ashwagandha+ (KSM66) is formulated with Cordyceps & Ginseng to help combat stress and adrenal fatigue, while also supporting the immune system, energy levels & mental performance. 

🏋️‍♂️ 542 Performance Nutrition Plant Protein delivers 17g of premium vegan protein per serving with just 1.5g of carbs, 88 calories & no artificial sweeteners.

🏋️‍♂️ 542 Performance Nutrition Whey Protein delivers 22g of premium whey protein per serving with just 1.2g of carbs, 108 calories & no artificial sweeteners.

Part 3: Components of Effective Hydration Strategy

Having understood the science and practical importance of hydration, let's now explore the components of an effective hydration strategy.

Effective hydration goes beyond just drinking water. It involves replenishing crucial electrolytes, salts, and minerals lost through sweat. Sports drinks, which combine water with carbohydrates and electrolytes, offer a balanced approach to sustained energy and electrolyte maintenance.

Electrolyte balance is essential for maintaining proper muscle and nerve function, and it is closely linked to hydration status. Sodium, for example, is a critical electrolyte that plays a central role in maintaining fluid balance and is essential for nerve function and muscle contractions. Potassium is another electrolyte that is vital for muscle function and helps counterbalance the effects of sodium.

Both pre- and post-workout hydration require attention. Proper pre-workout hydration involves starting training sessions in a well-hydrated state, typically by consuming fluids at least 2-3 hours before exercise and complementing this with a balanced meal. This approach ensures that your body is adequately hydrated and fueled for the upcoming physical demands.

Post-workout hydration aims to restore lost fluids, with the goal of bringing the body's weight back to its pre-exercise level. This helps expedite recovery processes by ensuring that the body has the necessary resources for repair and growth. Rehydrating with a combination of water and electrolyte-rich beverages can further enhance this recovery process.

In conclusion, hydration is a multifaceted physiological process with significant implications for athletic performance and recovery. By understanding the science of hydration, recognizing its importance during and after training, and implementing effective hydration strategies, athletes can optimize their performance and maintain their well-being. Hydration isn't merely a choice; it's a scientific imperative for achieving fitness goals, preserving health, and attaining excellence in sports and fitness endeavors. Embracing the science of hydration is a fundamental step toward success in the world of athletics.

So, stay hydrated.

Aid station: Listen as you recover

• Rich Roll Podcast: Darin Olien: A Superfood Hunter On Peak Nutrition & Next Level Hydration. Listen here.

• Huberman Lab: How to Optimize Your Water Quality & Intake for Health. Watch here.

Coaches Corner

WOTW: Workout of the Week - Tempo Run with Distance and Heart Rate Zones

Intro to the Workout: The tempo run is a powerful training tool to enhance your lactate threshold, boost aerobic capacity, and improve your overall running performance. This workout is designed to challenge you at comfortably hard paces while incorporating heart rate zones and distance-based intervals.

Warm-Up:

1. Easy Jog (10 minutes): Start with a gentle 10-minute jog at an easy pace to prepare your muscles and gradually elevate your heart rate.

2. Dynamic Stretches (5 minutes): Incorporate dynamic stretches like leg swings, hip circles, and arm circles to increase flexibility and range of motion.

Main Set:

1. Tempo Intervals (Repeat 3 times):

   • Run at your tempo pace, targeting Zone 3 on your heart rate monitor, for 1 mile (1.6 kilometers).

   • Recover with a 2-minute easy jog between each tempo interval.

2. Progressive Tempo (Single set):

   • Begin with an easy pace for the first 0.5 miles (0.8 kilometers).

   • Gradually increase your speed to reach your tempo pace, targeting Zone 3, for the next 1.5 miles (2.4 kilometers).

   • Slowly ease back to an easy pace for the final 0.5 miles (0.8 kilometers).

Cool Down:

1. Easy Jog (10 minutes): After completing the main set, cool down with a relaxed 10-minute jog to lower your heart rate and promote recovery.

2. Static Stretches (5 minutes): Finish your workout with static stretches to improve flexibility and prevent muscle tightness.

Notes:

• Monitor your heart rate throughout the workout using a heart rate monitor or smartwatch. Zone 3 typically corresponds to 70-80% of your maximum heart rate.

• Tempo pace is a comfortably hard effort where you can still maintain a conversation but feel challenged. It often falls between 80-90% of your maximum heart rate.

• Adjust the distance and pace based on your fitness level and training goals. Gradually increase both as you progress in your training.

• Proper running form is crucial. Focus on a relaxed upper body, efficient stride, and controlled breathing.

• Stay hydrated during the workout, and pay attention to your body's signals. If you experience discomfort or unusual fatigue, consider modifying the workout or seeking advice from a medical professional.

This tempo run workout, incorporating heart rate zones and distance-based intervals, will help you improve your running performance and boost your aerobic capacity. Include it in your training routine to see progress over time.

Thank you for reading this weeks newsletter.

You can keep up with us daily on Instagram here and follow my Strava here.

DM me on Instagram personally if you're London based - we're always out for group runners & rides. Connect here.

Have a great week,

Robert