Robert Gorgosch

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990 appearances 10 recordings 1 series first heard May 2026 last heard 14 Aug

Robert Gorgosch’s voice in public audio — every appearance, attributed to the second.

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UNLOCKING PERFORMANCE · Hyperhydration: smart strategy or too much of a good thing? · 3 Aug 2026 podcast

This means your body actually retains much more of the water you drink.

That's why current hydration guidelines recommend drinking about 5 to 10 milliliters per kilogram of body weight, roughly between 100 and 200 milliliters per 20 kilogram of body weight, two to four hours before exercise.

Ideally with some added sodium if you want to maximize how much fluid your body holds onto.

Research suggests that beverages containing more than 100 mg of sodium per 100 ml improve fluid retention compared with plain water.

Such sodium concentrations resemble oral rehydration solutions rather than conventional sports drinks you would normally use during exercise, which generally contain considerably lower sodium levels.

Pre-exercise hyperhydration extends this concept further by intentionally increasing total body water above normal hydration levels before exercise.

This strategy is particularly useful when athletes anticipate large sweat losses, but are unlikely to replace fluids adequately during endurance exercise, especially long distance races.

The objective is not to reduce sweating,

but to create a larger internal fluid reserve that delays the development of dehydration and its associated physiological consequences.

Two osmotic agents or hydration helpers are commonly used.

Sodium, which primarily expands the extracellular fluid compartment,

by increasing plasma osmolality, and glycerol, which distributes throughout both intracellular and extracellular compartments, retaining water more evenly throughout the body.

Most pre-exercise research has used relatively aggressive hyperhydration protocols consisting of approximately

20 to 25 milliliters per kilogram body mass of fluid consumed during the one to four hours before exercise.

To retain this fluid effectively, most successful studies have used sodium concentrations of approximately 275 to 300 milligrams per 100 milliliter of water.

To put this in perspective, five gram or around one teaspoon of table salt contains around 1,900 milligrams of sodium.

Five bicarb capsules contain around 1,400 milligrams of sodium.

For athletes who struggle to tolerate large fluid volumes, a more moderate strategy of 10 to 20 milliliters per kilogram may still increase body water, provided the sodium concentration remains sufficiently high.

The primary physiological effect of sodium hyperhydration is an increase in plasma volume and total body water before exercise.

A review by Jardine and colleagues demonstrated that hyperhydration consistently increased plasma volume by approximately 3 to 13%, reduced heart rate by 3 to 11 beats per minute, and lowered core temperature by 0.1 to 0.8 degrees Celsius during prolonged exercise.

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