Everyday Ultra

Nutrition and Hydration Tips and Optimization for Ultrarunning

Feb 7, 2026
They break down why fueling and hydration are the top causes of DNFs and how to avoid common mistakes. Practical how-tos for measuring sweat rate, estimating sodium needs, and counting carbs per hour. Tips on gut training, eating every 15–20 minutes, and building a reusable nutrition rotation. Strategies for troubleshooting nausea and adapting plans for heat, cold, altitude, and intensity.
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ADVICE

Test Sweat Rate With A Scale

  • Measure sweat rate by weighing nude before and after an hour run, then convert pounds lost to ounces.
  • Replace about 70–90% of measured fluid loss during exercise.
ADVICE

Use Sensors For Sweat Sodium

  • Use wearable sensors (H-drop/Nix) to track sweat and especially sweat sodium for multiple data points.
  • Sensors give continuous, activity-specific readings preferable to single lab tests.
ADVICE

Calculate Sodium Needs By Sweat Concentration

  • Convert sweat sodium concentration (mg/L) into sodium-per-hour based on your fluid intake.
  • Follow McCubbin ranges: replace 20–50% (900–1300 mg/L) or 30–65% (>1300 mg/L) of sodium loss.
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