How to Fuel and Hydrate your Training and Racing | #20 ft. Lexi Kelson RD, M.Sc.

In this episode, I interview Lexi Kelson, an entrepreneur and registered dietitian, about the importance of hydration and proper fueling for endurance sports. We discuss their backgrounds and how they got involved in the field of sports performance and nutrition. Lexi explains the process of guiding athletes in developing personalized fueling and hydration plans, emphasizing an individualized approach based on an athlete's gut tolerance and specific needs. We highlight the significance of practicality in achieving optimal performance and the importance of avoiding race day changes to prevent gastrointestinal issues. We discuss various aspects of fueling and hydration for endurance events. We cover topics such as training in hot conditions, sodium and sweat rates, fluid retention and the menstrual cycle, adjusting fluid intake, the risk of intaking too much sodium, underdoing vs overdoing sodium intake, adjusting sodium concentration, fluid intake and sweat sodium concentration, and fluid testing and adjusting concentration. TAKEAWAYS 1) Individualized fueling and hydration plans are crucial for optimizing performance in endurance sports. 2) Building gut tolerance through gradual increases in carbohydrate intake can help athletes reach higher levels of fueling. 3) Practicality should be prioritized in fueling and hydration strategies to ensure adherence and comfort during training and racing. 4) Avoiding race day changes to fueling and hydration plans can help prevent gastrointestinal issues and improve performance. 5) Training in hot conditions can impact your stomach's ability to handle fuel, so it's important to train your gut in hotter conditions. 6) Sweat sodium concentration can vary for women based on their menstrual cycle, so it's important to be aware of potential changes in fluid retention.Enjoy! If you have a question or topic you want us to address, leave a comment!Follow Phil on Instagram - https://www.instagram.com/criticalo2Follow Lexi on Instagram - https://www.instagram.com/leshiilexiInterested in testing, courses, or other long form content check out the critical oxygen website - https://www.criticaloxygen.com OUTLINE 00:00 Introduction and Background 01:24 Importance of Hydration and Sweat Testing 03:14 Lexi's Journey to Endurance Sport and Precision Fuel and Hydration 08:28 Transitioning to Nutrition and Sports Performance 12:21 Phil's Journey to Physiology and Sports Performance 16:15 Following Your Passions and Creating Your Own Career 20:40 Guiding Athletes in Fueling and Hydration 25:22 Individualized Approach to Fueling and Hydration 29:52 Practicality and Optimal Performance 33:44 Building Gut Tolerance and Avoiding Race Day Changes 34:16 Training in Hot Conditions 34:59 Sodium and Sweat Rates 35:58 Fluid Retention and Menstrual Cycle 37:44 Adjusting Fluid Intake 38:12 Risk of Intaking Too Much Sodium 39:19 Underdoing vs Overdoing Sodium Intake 40:53 Adjusting Sodium Concentration 42:00 Fluid Intake and Sweat Sodium Concentration 43:40 Fluid Testing and Adjusting Concentration