Andy Blow of Precision Hydration joins us for a deep dive into hydration, sweating, cramping and more.

More show notes and discussion in the TrainerRoad Forum.

Topics covered in this episode

  • What really causes cramps?
  • How do you accurately test sweat rates?
  • Is it necessary to replace sodium in the mornings?
  • What influence does recent nutrition have on sweat tests?
  • How to test hydration levels on a daily basis
  • Is there an ideal sweat rate?
  • Does sweat rate change over time?
  • Should you aim to replace all sodium and liquid lost to sweat?
  • Is the loss of sodium or liquid more harmful to performance?
  • Is sweat rate correlated to relative performance changes?
  • How do you calculate your sweat rate-specific nutrition in hot vs. cold conditions?
  • How heat acclimatization affects sweat

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.

Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at

Getting Faster with TrainerRoad

Ready to get faster? Driven by science and data, TrainerRoad provides the training, planning, and analysis tools you need to become a faster cyclist with a focused and straightforward system. Create a custom training plan with Plan Builder, complete workouts indoors, outside, or with friends, and prove that your training is working with post-ride analysis tools. You can be confident that you will become a faster cyclist, and over 1,500 stories from TrainerRoad athletes prove it. Try TrainerRoad with a 30-day, money-back guarantee.

Check Out TrainerRoad

Share this Post

Jonathan Lee

Jonathan Lee is a Level II USA certified cycling coach and the host of the Ask a Cycling Coach podcast. His background in the sport of motocross has translated into a passion for cycling, mountain biking and all things training. If you have a training question, submit your question for Jonathan to answer on the next episode of TrainerRoad’s podcast.