Sweat Loss, Hydration, and Sodium Balance

Trismarter Director of Nutrition, Regina Hammond, MS wrote about Trifuel.com Here’s an excerpt from the article:

Rhydrationcollageecently while running up Pikes Peak I came upon a fellow with good intentions explaining hydration to a woman who was new to mountain running. He said: “You don’t need to carry water with you during the race, they have plenty of aid stations. Besides, most people over-hydrate anyway.” In this particular instance, this man was specifically referring to drinking too much water as being overhydrated, which is technically correct. However, I would have further explained the concepts of drinking sodium and electrolytes and how important they are.  The problem with telling an athlete unfamiliar with the semantics of hydration is that the person receiving this message, might interpret that to mean they should not drink a lot during the race. However, telling them to drink an electrolyte drink when they are thirsty is a completely different message. This question of semantics might not make a difference to an experienced athlete who uses the term hydration interchangeably with drinking electrolytes, but for someone new to running at altitude, it should be clarified. Dr. Tim Noakes, one of the initial authors involved in creating protocols for hydration recommendations in endurance sports, has now done an about face in his latest book “Waterlogged” published in 2012. This article does not delve into the controversial debate surrounding the book, but instead focuses on differences in terminology related to hydration status. Stay tuned for a follow up article on current protocols for hydration in future Trismarter articles. Read more…

You might be interested in this article,“Muscle Cramps: Why and How to Prevent Them.”


Regina Hammond, MS is the Director of Nutrition at Trismarter Triathlon Coaching and Nutrition. When she isn’t running up Pikes Peak Regina is creating custom hydration and fueling plans for age group athletes who successfully compete in half-ironman 70.3 and ironman triathlons including the World Championship. Staying abreast of the latest research she believes in an individualized approach to nutrition. With a background in competitive swimming, biking and running, she understands what it takes to be a competitive triathlete and works with clients on performance fueling plans, periodized nutrition plans, weight loss, and behavior change. Contact Trismarter Triathlon Coaching & Nutrition to make your triathlon dreams a reality!

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