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Other Episodes on Hydration mentioned in the show:
https://matthewboydphysio.com/how-much-water-should-you-drink-when-running/
https://matthewboydphysio.com/how-do-you-hydrate-for-running/

Summary
This conversation provides a starting point for developing a hydration strategy for long-distance runners. It covers the importance of hydration and electrolyte replenishment, as well as guidelines for fluid and sodium replacement.

The conversation emphasizes the average runner's needs and offers recommendations for electrolyte products. It also encourages customization and further optimization of the hydration strategy. The conversation concludes with an invitation to work with experts for personalized guidance.

Takeaways

Hydration is crucial for long-distance runners, and a basic strategy is necessary.
The average runner loses about one liter of fluid per hour and should aim to replace about half of it.
Sodium is the most important electrolyte to replenish, with an average of 1000 milligrams per liter of sweat.
Electrolyte products with higher sodium concentrations, such as LMNT and Precision Fuel and Hydration, are recommended.
Customization and experimentation are key to finding the optimal hydration strategy.
Further optimization and personalized guidance can be obtained by working with experts.


Chapters
00:00 Introduction: The Importance of Hydration for Runners
02:06 Fluid Losses and Replenishment
03:23 Replacing Fluid Losses
04:59 Electrolyte Replenishment
09:18 Choosing Electrolyte Products
12:04 Customizing Hydration Strategy
13:25 Next Steps: Getting More Sophisticated
14:32 Conclusion and Invitation

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