Glycerol for hyperhydration B
Retains water, but the gain in performance is unstable
Citable fact
«Glycerol for hyperhydration» — evidence level B. Dosage: 1.0-1.2 g of glycerol per kg of body weight together with fluid at about 26 ml per kg of body weight (roughly 25-35 ml/kg), 60-120 minutes before exercise. Above 1.5 g/kg headache and nausea rise sharply. Source: PMID 17277604, permanent link to the source in the list below.
How it works
Glycerol increases plasma osmolality and retains water in the body, increasing the total fluid volume by 0.5-1 l and allowing hydration to be maintained longer.
Dosage and intake
1.0-1.2 g of glycerol per kg of body weight together with fluid at about 26 ml per kg of body weight (roughly 25-35 ml/kg), 60-120 minutes before exercise. Above 1.5 g/kg headache and nausea rise sharply.
Once before exercise, more often in hot conditions or when drinking along the way is impossible. The effect lasts several hours.
Forms
Ordinary glycerol with water has been studied. Ready-made "hyperhydration" complexes, as a rule, have no published data.
What is confirmed
- A confirmed increase in body fluid volume and water retention
- May support performance in the heat when sweat losses are large
- Data on the ergogenic effect itself are limited and depend on environmental conditions
- It does not improve the result in cool conditions or with normal drinking
Adverse effects and limitations
- Headache, nausea and bloating, especially with rapid intake of large volumes
- Risk of hyponatremia when taking the specified large volume of fluid (about 26 ml/kg) without electrolytes - dilution of blood sodium is life-threatening
- Increases the load on the heart with hypervolemia in people with cardiac disease
- May be prohibited in some sports with body weight control
Interactions
- Diuretics and drugs affecting fluid volume change the effect and increase the risk of electrolyte disorders
- Migraine and hypertension drugs - caution because of headache and blood pressure fluctuations
Who must not use it
- Under 18 years: Not recommended: there are no safety data.
- Pregnancy and lactation: Contraindicated.
- hypertension
- heart failure
- kidney disease
- a tendency to hyponatremia
- migraine
Sources
- American College of Sports Medicine position stand. Exercise and fluid replacement · American College of Sports Medicine, Sawka MN, Burke LM · Medicine and science in sports and exercise, 2007 · PMID 17277604
- Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations · Vitale K, Getzin A · Nutrients, 2019 · PMID 31181616
- Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance · Thomas DT, Erdman KA, Burke LM · Journal of the Academy of Nutrition and Dietetics, 2016 · PMID 26920240
See also
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