The Protocol: How to Start Your Race at 110% Hydration
The Myth: "Pee Clear to Perform"
For decades, athletes were told that clear urine before a race was the gold standard of hydration. Physiologically, that is incorrect.
If your urine is clear and copious 30 minutes before the start line, it signals one thing: Diuresis. You aren't storing fluid; you are shedding it.
The Science: Why Water Fails
The human body is ruled by Osmolality (the concentration of electrolytes in your blood). Your blood sits at approximately 280–295 mOsm/kg.1 Pure water sits at roughly 0 mOsm/kg.
When you chug plain water, you dilute your blood's sodium concentration.[2] This triggers a specific hormonal response:
The drop in sodium signals the pituitary gland to stop producing Vasopressin (ADH - Antidiuretic Hormone).
Without ADH, your kidneys open the floodgates to dump the "excess" water and restore your sodium balance.
The Result: You start the race with a full bladder, but your blood volume hasn't significantly increased [1].
The Solution: Plasma Volume Expansion
To hydrate effectively, you need to retain fluid in the vascular space (your veins/arteries), not just wet your stomach. This is called Hyper-hydration or Plasma Volume Expansion.
By consuming a high-concentration sodium solution before exercise, you increase the osmolality of the fluid entering your system.
The Magnet Effect: The high sodium content prevents the drop in ADH. Instead of urinating the fluid out, your body holds it in the bloodstream.
The Data: Studies have shown that sodium-aided hyper-hydration can expand blood plasma volume by 10% to 20% before exercise begins [2].
Why It Improves Performance
Starting with expanded plasma volume confers three distinct biomechanical advantages:
1. Combating Cardiac Drift
As you sweat, blood volume drops. To maintain blood pressure, your heart has to beat faster. This is "Cardiac Drift." By starting with a surplus (extra plasma), you delay the onset of this drift, keeping your heart rate lower for the same power output [3].
2. Increased Stroke Volume
According to the Frank-Starling Law of the heart, more blood entering the heart (venous return) stretches the ventricle walls, causing a more forceful contraction.5 You pump more oxygenated blood per beat, improving aerobic efficiency.
3. Superior Thermoregulation
Blood is your body’s coolant. It transports heat from your core to your skin. A larger blood volume means you can send blood to the skin to cool down without compromising the blood supply to your working muscles [4].
The Protocol: How to Execute with Invigorate
You don't need to "load" for a 3k jog. This protocol is a tool for your hardest sessions, long endurance rides, or race day. We recommend a two-tiered approach depending on your intensity.
Level 1: The "Daily Driver" (Standard Training / Tempo Runs)
For runs/rides under 90 minutes.
The Mix: 1 Serving of Invigorate (500mg Sodium) in 500ml of water.
The Goal: Maintenance. This ensures you start hydrated without overloading your system.
Level 2: The "110% Protocol" (Race Day / High Intensity)
For events lasting 90+ minutes or extreme heat.
To trigger the Plasma Volume Expansion described in the science above, you need a higher concentration of sodium to force your body to hold the fluid.
The Mix: 2 Servings of Invigorate (1000mg Sodium total) mixed into 750ml of water.
Timing: Sip steadily 60–90 minutes before you start.
Why Double Strength? The higher concentration triggers the ADH hormone response, preventing you from peeing out the fluid before the race starts. It forces your body to retain that fluid rather than flushing it out, effectively expanding your blood plasma volume to its maximum capacity.
Pro Tip: Don't chug it.
Sip the mix slowly over 20 minutes. This allows your stomach to empty comfortably, ensuring no sloshing when the gun goes off.
Shop here for our carefully constructed electrolyte formula, designed to give you the best chance at optimal performance on race day.
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