Oxygenaddict Triathlon Podcast Maximising Triathlon Performance: Nutrition, Hydration, and Electrolytes with Andy Blow from PF&H | Ep 556
Sep 16, 2025
In this discussion, Andy Blow, founder of Precision Fuel & Hydration and former professional Ironman triathlete, shares why understanding hydration and electrolyte needs is crucial for endurance athletes. He delves into personal experiences that shaped his insights, particularly about sweating and sodium loss. Andy reveals optimal carbohydrate intake for races, the importance of training the gut, and why mixed sugar blends enhance absorption. He also emphasizes sweat testing for tailored hydration strategies, helping athletes avoid the risks of improper fluid intake.
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Kona Race Sparked Precision Fuel & Hydration
- Andy Blow raced poorly in hot, humid Kona and ended up in the medical tent, which sparked his investigation into electrolytes.
- A sweat test showed he lost ~2x average sodium, leading him to increase salt intake and reduce plain water, transforming his race outcomes.
Rob's Personal Sweat-Test Revelation
- Rob Willoughby recounts his own similar experience and sweat testing that matched Andy's high sodium loss.
- That shared story convinced Rob and many athletes there's a missing piece for heavy, salty sweaters.
Start With 60–90 g Carbs Per Hour
- Aim for 60–90 g of carbohydrate per hour for most endurance athletes as a practical starting zone.
- Adjust upward (100–120 g/h) only if you're bigger, faster, and have practiced higher intake.