How to Run Longer Without Fading (Hydration Explained)

Описание: Hydration might be one of the most underestimated limiters in long distance running.

In this video, we break down how sweat rate, sodium loss, and fluid replacement influence endurance performance using real world data.

Chris and elite trail runner Vlad Shatrov head back out on the trails to test their usual long run fuelling strategies. On the first effort, we hydrate the way we normally would. On the second, we begin rebuilding our hydration plan using sweat sensor data to calculate fluid loss and sodium concentration.

We compare sweat rate, sodium replacement, and perceived effort to see what changes when hydration is adjusted. This is not about extreme dehydration or dramatic blow ups. It is about the small physiological shifts that accumulate over 90 minutes or more. Reduced blood volume, impaired fluid retention, and rising cardiovascular strain can quietly turn strong running into a slow fade.

If you are training for ultras, long trail races, or simply trying to stop fading in long runs, this deep dive into hydration strategy and sodium balance gives you practical data you can apply immediately.

📌 Chapters

00:00 Intro
01:20 Baseline Fuelling
02:31 Run #1 (What Is Sweat)
04:23 The Hydration Gap (Results)
07:05 Sweat Rate Often Drops
07:45 Hydration Plans Should Change With Effort
08:43 Run #2 Updated Fuelling
10:54 Results
11:59 Lab Tests vs Worn Sensors

🤝 Thanks to Nix

Nix kindly sent us their sweat sensors to test for this experiment. They did not pay for this coverage and this video is not sponsored.

If you are considering trying a Nix sensor, you can support the channel by using our affiliate link below:
https://alnk.to/d3FYiNO

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