The Science Behind Sodium and Electrolytes in Exercise Hydration

The Time-Crunched Cyclist Podcast by CTS

IN THIS EPISODE

• Role of electrolytes in the body
• Do we need sodium in sports drinks for performance?
• Why is sodium in sports drinks?
• Do we need sodium in sports drinks for 1-3 hour events, or only longer events?
• The role of electrolytes in cramping
• Sodium testing
• Pre-exercise sodium intake
• Sodium loading for fluid retention before specific events
• Sodium bicarbonate

LINKS
-Podcast: Fueling Endurance: https://podcasts.apple.com/us/podcast/fueling-endurance-nutrition-for-runners-cyclists-triathletes/id1542030768
Twitter: https://twitter.com/nxtlvlnut
Instagram: https://www.instagram.com/fuelingendurance/

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GUEST
Dr Alan McCubbin works in the Department of Nutrition Dietetics & Food, Faculty of Medicine Nursing and Health Sciences at Monash University as a Senior Teaching Fellow. He is an Accredited Practicing Dietitian and Accredited Sports Dietitian, and in 2021 was awarded Fellowship of Sports Dietitians Australia for his combined research and education contributions to the profession. Alan completed his PhD at Monash, focussing on the dietary sodium intake practices of endurance athletes, and the likely implications for health and performance during exercise.
HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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Chapter

1. The Science Behind Sodium and Electrolytes in Exercise Hydration (00:00:00)

2. The Role of Electrolytes in Hydration (00:00:07)

3. Sodium and Electrolyte Replacement in Exercise (00:07:29)

4. Fluid Assessment and Sodium Preferences (00:18:03)

5. Understanding the Complexity of Cramping (00:24:09)

6. Sodium Balance in Exercise Physiology (00:31:13)

7. Sodium Loading and Hydration Strategies (00:37:17)

8. Optimizing Performance Through Nutrition and Hydration (00:44:24)