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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Recordings per month over the last 12 months — 10 in all, peaking in Aug 2026 with 3.

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

These physiological changes on the one hand reduce cardiovascular strain and improve thermal regulation.

particularly during exercise in hot environments.

On the other hand, recent systematic reviews conclude that hyperhydration generally produces small improvements in endurance performance in warm and hot environments

regardless of whether sodium or glycerol is used.

Nevertheless, overall effect size remains modest, and evidence is still limited for elite athletes, female athletes, and weight-bearing activities such as running.

One practical limitation of sodium hyperhydration is gastrointestinal tolerance.

Highly concentrated sodium solutions can draw water into the gastrointestinal tract through osmotic mechanisms, causing bloating, nausea, abdominal discomfort, diarrhea, or in rare cases, vomiting.

Possibly your body's natural defense against hypernatremia.

To improve tolerability,

Athletes may benefit from consuming the fluid gradually over several hours rather than as a single large bolus or by reducing total fluid volume while maintaining the desired sodium concentration.

Most research has investigated sodium chloride, making it the current reference standard for sodium-induced hyperhydration.

Alternative sodium salts, including sodium citrate and sodium bicarbonate, have received considerably less attention but may offer practical advantages, providing additional buffering capacity that may benefit high-intensity exercise.

Current evidence suggests that all three sodium salts can effectively improve fluid retention, although direct comparisons remain scarce.

Pre-exercise sodium loading should not be considered a routine strategy for every training session at all.

Instead, it could be used in rare cases when significant dehydration is anticipated and opportunities to drink during exercise are limited.

Possible examples include prolonged non-weight bearing endurance events lasting several hours,

Competitions in hot and humid environments, events with high sweat rates and situations where gastrointestinal tolerance limits fluid intake during exercise.

Outside these scenarios, simply beginning exercise well hydrated according to current hydration guidelines is safe and sufficient.

One common example to start well hydrated could be to dissolve one to two electrolyte shots in 500 milliliters of still water and drink this solution one to three hours before your race or exercise.

In our next episode, we'll talk about sugar.

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