February 26, 2025
#11: Electrolytes, Fluids and Performance: Insights from Precision Hydration
Endurance EatsAbout this episode
In this conversation, Alex Larson and Lexi Kelson, registered dietitian for Precision Hydration, discuss the critical role of hydration and electrolytes, particularly sodium, for endurance athletes. They explore common hydration issues, the importance of fluid intake, signs of dehydration, and the benefits of sweat testing. The discussion also covers sodium preloading strategies for races and practical tips for maintaining hydration during training and events. In today’s episode, we’re diving into: 00:00 The Importance of Sodium in Hydration 03:09 Common Hydration Issues in Endurance Athletes 05:46 Behavioral Aspects of Hydration 09:07 Signs of Dehydration and Low Electrolyte Levels 12:02 The Evolution of Hydration Strategies 15:04 Understanding Sweat Testing 17:58 Sodium Preloading for Performance 21:04 Rehydration Strategies Post-Exercise 24:00 Logistics of Hydration During Races Guest: Lexi Kelson Bio: Lexi is a Registered Dietitian who earned her master’s degree in Applied Nutrition with a focus on fueling for sports performance. She wears a few hats as the PF&H RD, conducting Sweat Tests out of Atlanta, GA and traveling for pro sports team testing gigs. With a background in journalism, she’s able to combine her skills with both words and science to write evidence-based blogs for the Knowledge Hub, create educational content and strategize fuel & hydration plans for athletes... plus a side of number crunching for case studies and athlete feedback. She may not be an endurance athlete, but she’s a powerlifter who can allegedly be persuaded to run a 5k every so often! https://www.precisionhydration.com/us/en/ https://www.instagram.com/precisionfandh Resources Mentioned in This Episode: Pancake Mug Recipe Apply for 1:1 Coaching with an ALN Dietitian https://www.sciencedaily.com/releases/2015/03/150304075220.htm https://pubmed.ncbi.nlm.nih.gov/7965369/ https://www.researchgate.net/publication/314420338_The_role_of_sodium_in_the_body https://pmc.ncbi.nlm.nih.gov/articles/PMC4966593/ https://pmc.ncbi.nlm.nih.gov/articles/PMC2231307/ Precision Hydration Sweat Test: https://www.precisionhydration.com/sweat-testing/book-a-sweat-test/ Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Enter this week’s giveaway for a $100 gift card to Precision Hydration to meet your hydration needs! Head to Instagram and find the giveaway post there for all the details! Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!