15 articles
Scientists gathered 340 runners from 24 countries, each with a hundred marathons behind them. Their aerobic power declines with age noticeably slower than the norm. We break down what it means and where the catch is.
Why an endurance athlete needs calcium beyond strong bones, how much is required, and how to avoid a stress fracture out on the course.
Magnesium powers energy, muscle and nerve function. Let's work out how much an athlete actually needs, where to get it from food, and when capsules are truly worth it — versus when they're just wasted money and diarrhea.
The U.S. National Academies revised the reference intakes for sodium and potassium and, for the first time, introduced a category aimed at reducing disease risk. Let's break down how to read these numbers if you train for hours.
The electrolyte theory of cramps sounds convincing, but the evidence tells a different story. Let's unpack what actually cramps your muscles and what to do right there on the course.
The position stand of German sports nutritionists in plain terms: the working drink formula, fluid volumes, and why the advice 'drink before you're thirsty' is outdated.
Why sodium helps you absorb water, why you should mix glucose with fructose, and where stomach trouble on a long race comes from — a breakdown of the physiology of absorption.
A fresh 2025 review explains why at marathons and ultras people end up in intensive care more often because of too much water, not dehydration — and how to avoid it.
In a marathon or an ultra, drinking too much can sometimes be more dangerous than drinking too little. Let's unpack what hyponatremia is, why endurance sport is a risk zone, and how to drink wisely.
There is no universal water requirement. We break down why you shouldn't lose more than 2% of your body weight, how to calculate your own sweat rate, and when to drink to thirst versus by plan.
The WHO advises eating less than 5 g of salt a day, but during a multi-hour race in the heat that rule works in reverse. Let's figure out how to reconcile both approaches without harming your heart or cramping up on the course.
Why, for an endurance athlete, sodium isn't just the salt in a gel but a control system for fluid, nerves, and muscles. We break down the mechanics of balance and what to do about it during long efforts.
Potassium is the main intracellular electrolyte — one we think about less often than sodium and magnesium. We break down how much you need, its role in blood pressure and recovery, and why food is almost always better than supplements.
We break down what electrolytes are, how the kidneys keep them balanced, and why on a long course it matters not only to drink water but also to replace salts.
Hydration is one of those topics where it's easy to mess up in both directions. Drink too little — you suffer. Drink too much — you suffer even more. Here's how to tell if something's off.