Andy Blow, founder of Precision Hydration is back on the show to revisit the topic of hydration and nutrition strategies for triathlon and endurance events and races. This episode is packed with practical and actionable advice that will put you in a great spot to get your race day nutrition and hydration right.   IN THIS EPISODE YOU'LL LEARN ABOUT: -An overview on sweat rate and sweat sodium concentrations, and the vast differences in losses and replacement needs between individuals -Why Andy recommends separating your energy from your hydration -Training the gut to better tolerate nutrition and hydration during racing -Hydrogels like Maurten and Beta Fuel -Wearables that measure hydration and sweat status in real-time and non-invasively   SHOWNOTES: https://scientifictriathlon.com/tts218/   THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com   SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.   ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS20.    LINKS AND RESOURCES: Carbohydrate hydrogel beverage provides no additional cycling performance benefit versus carbohydrate alone Hydrogel Carbohydrate-Electrolyte Beverage Does Not Improve Glucose Availability, Substrate Oxidation, Gastrointestinal Symptoms or Exercise Performance, Compared With a Concentration and Nutrient-Matched Placebo How to measure your sweat rate to improve your hydration strategy - Precision Hydration blog How to estimate how much sodium you lose in your sweat - Precision Hydration blog The Science of Endurance Hydration - Training Peaks University course - DISCOUNT CODE (50%): "SWEAT-H6YF" Hydration, sodium and cramping with Andy Blow | EP#49 Hydration in endurance sports: a Q&A with Andy Blow | EP#191 Effective Swimrun Training with Andy Blow | EP#126 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.