This episode wraps up our in-depth discussion of both Nutrition and Fueling. If you missed previous episodes on this important Pillar of Performance, we encourage you to go back and listen to Episodes 11 and 12 on Nutrition and Episode 14 on Hydration. Today, we welcome back Purple Patch Fitness Resident Nutritionist, Kyla Channell, for a deep, granular and specific look at hydration, both in performance and in our daily lives. We all know hydration is important to our vitality and performance, but do we really know why? In this episode, Matt and Kyla discuss: The roles of hydration and electrolytes in training and racing Consequences and signs of dehydration Levels at which dehydration where performance declines Points of confusion around dehydration Why you want to keep your hydration and fueling separate What causes cramps? Do we really know? Rules of thumb for electrolyte intake Fueling ratios for races at different distances Actions to take during a race if you start to feel dehydrated The vital role of water in daily life How much water you should consume daily Drinks you should avoid in your daily life Matt and Kyla give a lot of specific advice, but don't worry about taking notes! We've created a cheat sheet with many of the tips and numbers they share on both nutrition and hydration. Download that free cheat sheet here! Just enter your address and, within a few minutes, you'll receive an email with a link to the content.  Also, if you'd like to learn more about your specific needs, consider a comprehensive nutrition consultation with Kyla. She works with athletes all over the world in both daily nutrition as well as race fueling.    :00-:21 Matt’s Weekly Welcome :21-:58 Episode introduction and cheat sheet 1:00- 4:45 Word of the Week - Adversity. Surely, it will come. Performance is never achieved in a linear fashion. Your reaction, however, is what matters most in your journey and adversity is a growth opportunity. 4:45 The Meat and Potatoes: Hydration specifics with Matt Dixon and Kyla Channell     Follow us and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete: Purple Patch Fitness Website Facebook Twitter LinkedIn Instagram Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated. Subscribe to the Purple Patch Podcast: Apple Podcasts Spotify Stitcher Google Play   Copyright 2018 All Rights Reserved