# 18 – Andy Blow, world class expert on nutrition and hydration, on sodium's importance, cramping and correctly planning hydration, electrolytes and calories - a podcast by Rajagopal Anapuzha

Episode Summary
Andy discussed the vital importance of sodium in endurance performance; determining sodium needs thru’ a sweat test; cramping and planning for calories, fluids and electrolytes independently

Show Notes
00:50 – Details to free one-on-one consultation with Precision Hydration and product discount (Free consultation)
03:15 – Andy introduces himself
04:20 – Importance of sodium in endurance performance
05:55 – How to do a sweat test (Precision Hydration Sweat Test)
08:05 – Average sweat sodium concentration
11:05 – Concept of hyponatremia
14:45 – How to replace sodium and other electrolytes
19:40 – Using table (common) salt for sodium replacement
23:00 – Planning for calories, fluids and salts independently 
26:15 – Hypertonic, isotonic and hypotonic drinks
31:15 – Cramping – potential causes and precautions
38:00 – Electrolyte loading strategy for hard workouts and races
39:40 – Drinking to thirst 
41:50 – New areas like wearable technology
44:25 – Quiz Time!
48:10 – Recommendations on resources like books, websites, YouTube channels and podcasts

Precision Hydration Resources
Free consultation on nutrition and hydration (Valid Till 30 Sep, 2020)
Precision Hydration Sweat Test
How to measure your sweat rate
How to tell if you're a salty sweater
How to start hydrated and why that's so important
What is hyponatremia and how can you avoid it?
15% Discount Code: “RAJRUNNING” (Valid till 30 Sep, 2020)

Contact Precision Hydration
Website: precisionhydration.com
Email: hello@precisionhydration.com
Twitter: @thesweatexperts
Instagram: @precisionhydration
Facebook: https://www.facebook.com/precisionhydration

Books and other Recommendations
Endure by Alex Hutchinson (Amazon Link)
KoopCast (https://www.buzzsprout.com/765419)

Contact Details for Running and Fitness with Raj
Website: runfitraj.com
Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
Email: runningandfitnesswithraj@gmail.com
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj 

Further episodes of Running and Fitness With Raj

Further podcasts by Rajagopal Anapuzha

Website of Rajagopal Anapuzha