This could make all the difference...
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- Опубликовано: 18 янв 2024
- Do you struggle with cramping or gut issues when racing and riding? Or just inexplicably fall apart when it gets hot? Well, the solution to these problems might be simpler than you think.
We have a big schedule planned for 2024, including some races that are going to take us way out of comfort zones, and we're always looking for ways to improve both our fitness and our fueling strategies. So today we're going to do something a little different -- we're going to get our sweat tested.
The Skratch products we use and recommend (use code "SYDANDMACKY" for 20% off your first order):
- Sport Hydration (collabs.shop/iqxwtt) - for hydrating while exercising
- Super High Carb (collabs.shop/nszutv) - if you want liquid calories instead of having to eat while you're riding (we generally use this for racing)
- Wellness Hydration (collabs.shop/hqwyft) - for rehydrating after an ride/event (especially if you got dehydrated)
- High Sodium Hydration (collabs.shop/eutyym) - for pre-loading your electrolytes before a big ride or event
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Living in the southeast we deal with some intense heat and extreme humidity. Back in my old dirt bike racing days I once suffered a full blown heat stroke. That day was 106° and 100% humidity. It didnt help that the course ran around a swamp. I of course was young and bulletproof so I never bothered to think about hydration. It was after that, I really learned about hydration. When it was racing season I cut out anything carbonated and drank 3 parts water to 1 part electrolyte drink all the time. Back in those days the best drink available for endurance athletes was a product called cytomax which is no longer available. Today I still have the same ritual but have replaced cytomax with skratch hydration drink which is really an excellent product. Thanks Syd and Macky for turning me onto it. What I have found in all my years of racing is that hydration is the foundation for everything. If you dont have proper hydration the other prep will not work properly. Its great that you two went to see that specialist. Knowing you two, you will have the hydration formula down to a micro science in no time and your racing will go to new levels with 2024 being your best year yet. Keep rollin and dont forget to be more awesome! 👍👊
In the southeast sweat does little to cool you down since it can't evaporate. Of course that doesn't stop your body from trying harder. I can go through 5-6 bottles per hour on a summer day and still end up dehydrated.
Syd is the real Salt Bae ❤
Seriously though this is great information, I also struggle like crazy in heat and humidity so I’m interested to try some new hydration/electrolyte strategies. Thanks for sharing!
Now this is a topic up my street. About 3 years ago I started a project with my then employer on constructing an optical sensor that measures your body hydration based on Raman Spectroscopy. It measures the water in the body. We contracted a company in the Netherlands that build a reference measurement system (River Diagnostics), meanwhile we build a miniature system that fits inside a modern wearable strap like a HRM-strap. And it worked!! We did a field test with a Dutch Pro-cycling team (Jumbo-Visma). So the Raman does not require all the weighing, just a 12sec optical measurement, and repeat that whenever you want it. We wrote and got all the IP ready but my previous employer is currently not really wanting to flow that boat anymore (due to an acquisition of an other company). I do find the Precision Hydration method a bit slow, but she is definitely right and it also works fine its all trusted classic chemistry. Water/hydration is the NEXT sports topic of great interest. Keep up the good work. We also tested hydration measurements by body impedance but never found any good (sorry samsung / apple).
Maybe sweat rate on the cycle trainer would be a good way of assessing in different temperatures especially in winter.
Keep up the great work 👍
I've always had an unusually difficult time coping with heat (in general, but so much worse doing activities), even having grown up in Colorado, so i would be really interested in getting this sweat test done. Thank you both, as always, for giving us such a view into your lives--its really a privilege.
This gives me a lot of food for thought as someone who used to play a lot of 100+ degree soccer games. I always had those white sweat marks, and after games I'd always go straight for salty snacks. Even though I no long play soccer, I've noticed this especially while backpacking, and I'm thinking maybe I sweat a lot of sodium too.
Pickles in winter = meh. Pickles in summer =😍where have you been all my life?!
Good luck on your season guys. Can't wait to watch between races.
Love love this video. Thanks for giving us all an insight into hydration!
That is so cool, never had any idea they could do such a thing. I'm certainly going to experiment a little with this. Thank you for sharing. 😊
Really cool stuff, thanks for sharing.
Very good episode. Syd your videos on your injury helped me deeply. Thank you for posting this kind of content
I really appreciated this one & it coincided with a couple of the Inside Sports Nutrition podcast episodes I listened to recently. I'm in Syd's category of not as heat tolerant as others. It definitely helps me to increase above my normal hydration with electrolytes the day before a hot ride and to give it one more boost an hour before I start. Thanks you both & Dina for the demo.
Thanks for this information, its very important kept hydratated
Amazing! Thanks for sharing this. As an ultrarunner who ended up in the ER after a race I could have used this info.
Wow, love this video. Very informative for us recreational cyclists about how to hydrate and also the sodium intake. Thank you so much.!!!
Very cool!!! ...and informative. 😊
Interesting stuff!
Wow lots of helpful info in this video! I end up with fine salt crystals on my skin after long bike rides, I’ve always wondered about it but I thought it was because of diet. This also explains past struggles from long rides or soccer games in the heat!
That was very interesting. When I was in the army back in 1975 the military where more interesed in you replacing salt over water, irespective on how much you sweateded or how salt incrusted your clothing got. Makes a lot of sense now remembering the staying power of some of the troops had over others.
Great content! Appreciate you two sharing all the details and wish you the best in upcoming races!
I used to be in the same boat with terrible cramps in the heat - regardless of how much 'hydration / electrolyte' I drank. People kept saying 'pickle juice' to relieve cramps. I hate pickles! I did some research and it seemed to suggest not only sodium replacement was important but potassium, too. ...and to a lesser extent, don't forget micro nutrients...magnesium, calcium, iron, phosphorous, etc.
I set up a spreadsheet and loaded up the dietary info for natural sources of these key nutrients and carbs. I came up with a blend of pineapple juice, honey, molasses, sea salt and spring water. My first race after...no cramps! I thought it may be a fluke. But then the same thing on the next race and the next. Then came a race and I started cramping again... suddenly realized I got so busy racing I forgot to drink! So I took a few big gulps and within a minute, the cramps eased and I was able to take off again!
I'm sure everyone has their 'magic elixir' and certainly everyone's body chemistry is different - as you show. But my key take-away is that you might look into natural foods that you like, with broad-spectrum electrolytes and carbs. Ultimately, I tried to balance the drink for all the electrolytes and carbs I need, but also carry some carb-rich food sources and some diluted electrolyte/water sources. If the race takes unexpected turns...hotter, cooler, wetter, longer than expected, etc, I can adjust a bit on the fly!
Anyway, standard disclaimer - I'm not a doctor and not to be construed as medical advice! All the best!!
Hope you both are doing well !
I’m really interested in this, I play ice hockey in addition to riding bike and I sweat a lot and have dehydrated myself several times before I figured out what my hydration process needs to be…from the stains in my clothes I must be losing quite a bit of salt also so I’ll be following the changes you make.
Fascinating stuff. Heat has always affected me, as well, although not to the extent Syd faces. Well, maybe it does -- I've just never done things at her level, so who knows. Anyway, when I got back into MTB a few years ago, I quickly realized that I needed more than just water for big rides in the heat. I did find that LMNT (or its homemade version which is easy to do) worked wonders. Whether that's because of the sodium or potassium or magnesium would require doing a test like yours, but since I don't have blood pressure issues nor need it for every ride, I think I'll keep on keeping on. Love the info and look forward to seeing how it helps you guys in 2024!
Live in Australia, but I find that I can feel queasy or not quite right when the first warm to hot weather hits after winter months. But I have been close to heat stroke after a hike, and I have definitely been dehydrated after bike rides. I generally like to drink a hydration drink mix in my spare water bottle after a ride, which seems to help with recovery after the ride.
Great data to know, I'm always fine tuning hydration and add one pinch or .7 grams of salt per bottle and a small scoop of mag and calcium and some sugar, and for bigger rides electrolyte tabs to the later bottles and pre load with good hydration. But learned potassium levels are crucial, would be amazing to know potassium calcium magnesium levels as well to essentially create your own optimimal formula.
gotta say the outro music was perfect with "a sparkling shimmer on our skin"
Realized that salt was the issue after going for a test ride (85 mile / 140 km), just with extra salt in bottles and salty snacks.
Not only I felt fresh after the ride and even the next day, my average speed was also 2 km/h faster comparing other typical long rides.
I worked on an road cycling event 6 years ago that was sponsored by Precision Hydration, so I was able to get this test done. I was either in the very high or off the charts. It was in or above the 2400mg area. I recall the person giving the test say they’ve never seen such a high salty result. Made sense since when I am done a marathon, my outfit is covered in salt maps from my sweat (black tights means salt patterns are easy to see). Since then, I make sure I take electrolytes!! I am currently training for a 24 hour mtb race so this is a good reminder!
Very interesting. Would love more content like this, like gaining more insight into your body / recovery / effect of X on training etc "sciency" content.
This is super interesting. I'm definitely a high volume and high salt sweat person. In the summer my shirts are always white with sweat. You'll even see it on my hip packs at times. It seems like I drink 2-3 times the amount of water my other friends are as well. I can't say how many times I've drank an entire 3L bag of water and am bumming water off my friends by the end of a long ride. The one thing I don't like about a lot of the "salt drinks" is that the calories are high at times. I've been using BCAA's with electrolytes or Gatorade Zero to get the electrolytes in a zero calorie drink. This seems to work well for me as long as I stay on top of it.
I’m the same. I sweat a lot and salty clothes in the summer. It’s so bad I have to wash my eyes out during rides because it burns so bad. If I don’t take in enough salt then I’ll super bonk.
That is super interesting. I didn't know test like this existed. My journey was obviously very much trial and error and I have never really cramped but was finding after hot rides I was feeling really terrible and it would take a solid 24 hours to recover to feeling even a little normal. Switching to LMNT and really increasing my food intake during rides really fixed my issues. I would guess from the salt that accumulates on my clothes and in my beard (it would be white with sweat after a hot ride) that I am also a heavy sodium sweater.
Having just moved from a temperate climate to Texas, I have exactly the same problem with heat. In the end I figured that I don’t sweat as much as much friends but I have very high salt concentration in my sweat. Salt pills on the go helped a ton.
I love the idea behind this test but my primary concern is regarding people with a natural (not a withdrawal bleed from hormonal bc) menstrual cycle. I learned in ROAR that aldosterone varies throughout the menstrual cycle and it has an impact on the electrolytes in the bloodstream. I'm really interested in the type of work your nutritionist is doing and wondering if she will be repeating this test for Syd to see if there isn't a range. 100% will feel like crap if I take the same amount of electrolytes on a hard workout when I'm menstruating but will also feel like crap if I don't in the days prior.
Interesting video! Related: nasal breathing halved my fluid intake requirement while racing. Try breathing up against a cold window and you'll see what I mean.
Thanks for great content as always!
An additional variable to consider is caffeine intake. I don't recall that being mentioned in the video when comparing each others diets and hydration. I know Macky does not drink coffee but Syd does? On hot days I try my hardest to dial back the caffeine but have been considering eliminating it all together. I love love love coffee but I don't think it helps my performance on the bike.
What a great video and topic!! Loved it. I'm a supplement junkie, because I live in Arizona and it's freaking hot. Curious if you addressed a couple of points with the nutritionist, by the way (she sounds like an absolutely wonderful resource). What about Creatine? It works by pulling water into cells, which could help against cramping and has been shown to help endurance athletes as well as strength athletes. Also, what about pre-hydration? Not an hour before a race, but even several days of heavier than usual hydration and electrolyte supplementation? I know that it takes up to 24 hours for fluid to get down to the cellular level, which is where the real hydration is... Thanks, again. Loved this video.
I've tried Skratch and some of the other high dollar mixes... the $10 tub of Gatorade mix that makes 9 gallons of drink does the job for me and is always on the shelf at the grocery store. And you can always mix in some salt if that doesn't have enough sodium for you. I like coconut water as a recovery drink (potassium).
One last thing, then I promise, I will leave you alone... for this video. hahahaha! Would Syd benefit from LMNT due to how much she's losing due to training and racing??? Nice job explaining how/why LMNT is different from a usual electrolyte replacement. Also, for giving them some props, too. Nice job.
I always get a picture of water following sodium. Meaning we want the sodium in our cells and not outside like in dehydration where we bonk. If we’re losing salt in our sweat, it is taking our water with it. I’m a big time sweat-er and also a retired crit-care nurse. I’ve seen this played out over and over again in treating people for dehydration whether from heavy activity, a disease process or frank trauma. Dehydration at its worst can damage your kidneys and should be avoided. People with permanent kidney failure live in a constant state of bonking symptoms. Has nothing to do with being thirsty, and everything to do with where the salt is in any given moment. Syd, it seems like I remember something about your dad being an ER nurse at one time. You should talk to him about this.
Great video Macky, i need to have a look at my hydration.
Have you considered going to see a sports phycologist? A lot of the big cycling treams use them eg team Sky and in the oylimpics team GB. They can push you up the finishing places by getting rid of your monkeys.
lol at the Old Spice ad that popped up mid video
Really interesting stuff! I'm now frantically trying to figure out where I can test my sweat in Sweden. 🙂
In the sauna? ;)
@@mattkavanaugh5623 Well, with current temperatures hovering around -15° C (5° F), it sure ain’t happening outside. 😁
Salty Syd and Medium Macky ❤
Already know what mine is like without a test. I get salt rings in the winter. But never considered that it might be possible to replace enough salt in real time to make a difference.
Syd, have you considered talking to your doctor about Graves disease? A lot of the symptoms you talk about, in several of your videos, regarding how you feel after races correlate with this. Worth the conversation.
I Think you guys should do the Cape Epic
I would love to see you ride on my turf
Keep up the good videos 🔥🔥🔥🔥🔥🔥🔥🔥
Thanks for sharing this. I never even gave this any kind of consideration but it does make sense that the amount of salts in your sweat would make a huge difference. I didn't hear it mentioned but is there any adaptive factor in this? Like over time of riding in certain conditions this number may change up or down.
Nope. Your sweat quantity might change, but not the sodium in your sweat as that is mostly genetically determined.
The salt mechanic!
Very interesting video.
I sweet like mad in the first 10 to 15 minutes in to any ride in any weather 🤔 then it levels off & in the hot weather my clothes dry out & in cold weather I have to just keep riding to stay warm.
I have been to get checked out & tested on 😂 only to find out that I have a resting hart rate of 52 to 55bpm 😮& I also have an abnormal hart beat 😮
So I was told try not to do to much to fast 😅 so my plan was to get an E-bike & ride it 2 or 3 weekends a month & the or weekend or two ride my non E-bike 😉 to see if it makes any difference 🤔 & no I still sweet in the first 10 to 15 minutes 🤔 but on the plus side I now have an E-bike😂
Super interesting! I wonder is there are other less expensive/more accessible ways to gauge salt loss? I struggle in the heat, too (where my friends don’t). I know that part of it probably has to do with taking (as prescribed) adderall, but I also feel like I am missing something.
It's going to be hard to get an exact number without testing, but you could absolutely experiment with different salt concentrations and track how you feel. If you find that adding, say, an extra quarter tsp of salt to your drink mix makes a difference in hot weather that would definitely point you in the right direction. There are a lot of factors to heat tolerance tho -- how adapted you are makes a difference, because essentially that affects how soon you start sweating (sooner is better b/c it allows your body to start cooling). So, at least for me, exposure and lots of salt are the two big pieces of the puzzle.
@@sydandmacky thanks!!
This is how I found out the Clear formula was discontinued. 😢
Pro tip - Once you figure out how much sodium you need per liter of water, add that amount to every liter of water you drink while training/racing, NOT to your fuel. That way it's the correct amount, no matter how much you drink on a cold or hot day. Remember, you lose X mg sodium PER liter of water you sweat out. I add the right amount to my 2 liter camelbak. If I drink half my camelbak on a cold day, it's the right amount. If I drink the whole thing on a hot day? It's the right amount. Add it to your fuel and then you'll HAVE to drink that amount of water for it to be correct and not feel sick and you have no idea how much water you'll need before you actually train/race. Or how much fuel you'll need! For when you pick up more water along the way, put doses of your electrolyte (I use sodium citrate) in a gel flask. I knew for a long hot race all day, I was going to pick up about another 6 bottles of water. So I put 6 doses of my electrolyte powder in the gel flask with water so now it's a fluid, then put about 1/6th of the fluid into every new bottle picked up along the way. Works really well. You can even write "6" on the side with permanent marker and make 6 hash marks on the side so it's easy to measure out. The marker will come off with a few washes so you can use a different number next time. I also color it green with food coloring so I know it's electrolyte and not fuel. (green is an unusual color, most fuel is red, blue, orange...)
Keep upping how much sodium you put in your water until you quit craving salty and savory foods after long workouts. If you want salty chips or a crave a savory hamburger after a long ride, you are not taking in enough sodium. If you buy sodium citrate online (way easier on your stomach than table salt or himilayan pink salt or whatever salt), a good starting point is half a teaspoon per liter. That's somewhere around 500 mg sodium.
Hi, this is great info, please let us know how this goes for you and what products work for you. My daughter 19 year old colligate racer like Syd has stomach issues when using Skratch or other product while on the bike, especially at full recommended strength. I drink way more than she does and use LMNT on rides over 2hrs and Skratch on shorter rides which works great for me. She can't stand the salty taste of LMNT so has never really used for more than 1 or 2 rides. Hate that the clear is gone!
Here is my own personal anecdote. I am a salty sweater based on the salt stains on my clothes post hard rides and the burning sensation in my eyes lol. I also used to have gut issues during endurance races, especially on hot days. Last year during a 106 mile gravel race my gut completely shut down about 63 miles in and the last bit SUCKED. After that I asked my cycling coach and a few other resources I had access to and after running through my fueling and nutrition during races we decided to up my sodium intake during hard efforts and it's worked wonders.
My current race protocol generally starts at mixing one or two LMNTs (homemade formula now to save money) into a bottle with 7 scoops (105 grams) of Skratch High Carb and I drink that bottle over two hours. I supplement carbs with either gels/bars and then supplement fluid from my USWE water pack with regular water, or one LMNT/2 liters of water for HOT days. I find the salty taste of LMNT mixed with the sweetness of Skratch High Carb is a nice balance between sweet and salty and I don't get as tired of that as I do with either one straight.
Hope that is useful in someway.
What was the difference of the "Clear" product, and why did they discontinue it?
The Clear was in theory flavorless, had less sugar and mostly just electrolytes. It didn't mix well (tendency to clump) and the taste was a bit odd, so I suspect that's why they're discontinuing it. Personally I wasn't too bothered by those things since it worked 🤣
How much you sweat is impacted by how hard the exercise was
Side note: Kettle jalapeño chips are the business
Some of the exciting things you can do right here in Boulder 😂. In the future if you seek free accommodation in Boulder you are welcome to shoot me a pm.
I just lost 3.322lbs of fluid in an hour during a 60min endurance ride. So that’s like 1.5L/hour
Very interesting. Thx.
Uh, two things, however…
- sweat functions to cool the body. So a higher sweat rate lowers core temp while sweating. So perhaps we’re talking about monitoring core temp as an indicator of fitness capacity to do the work load. So a fitter person will do the work load with less effort, less sweat, less fluid loss, etc. A partial solution, then, is to dial training to increase fitness in order to manage sweat rate…
- winter, where winter = true below freezing conditions (not just extended fall), is hot weather training. The body does not stop sweating in cold weather when there’s a workload. And often the workload is harder due to conditions or simply the added rewarming of the air in prep for breathing. Our response or cultural prep for cold has, also, a big influence: excess winter clothing creates a sauna; light clothing creates shivering; finding the balance is very difficult esp when conditions change dramatically at every turn. On the plus side, summer super hot conditions can be easily replicated when riding in winter simply by deliberately adding clothing. On the down side, carrying and ingesting water and dealing with sodden clothes when winter riding/racing are very difficult challenges.
Bottom line, do some winter races! Surprisingly, they will help the summer heat wave races too.
The day before a difficult race, add 1 heaped teaspoon of 100% pure non iodize sea salt, plus one tablespoon of good honey to 2 liters of purified or spring water. Drink one cup on the morning of the ride, and the rest throughout the race. Also snack on dried apricots throughout the race.If you can get the salted dried apricots even better.
So what's the TLDR?
I skipped through, nice peach :-)
Still thum'd up, appreciate the content
Never ever drink plain water it throws everything off. 19:21
The best way to win races is having a high hematocrit and low body weight. thats the crux of it aint it.