12 articles
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in plain terms: the working drink formula, fluid volumes, and why the advice 'drink before you're thirsty' is outdated.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 β 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 β 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.
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 β 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 β you suffer. Drink too much β you suffer even more. Here's how to tell if something's off.
'Drink more water' is advice about as useful as 'run faster.' How much is more? A liter? Three? Let's calculate specifically.
Familiar situation: you're running your usual route, same pace, but heart rate is 15 beats higher. Legs feel heavy, breathing harder. Overtrained? Getting sick? Or is it simpler β and scarier?
How much do you really need to drink during training? Why do elite marathoners lose 10% of body weight and set records, while amateurs fear losing 2%? Let's dive into the science, myths, and formulas.