The Official Fluid Blog

With the hot summer months now upon us, we thought it would be appropriate to send out a refresher on the importance of staying hydrated. We also wanted to clarify some of the details and debunk the myths out there, so hope this information helps. Cheers!

Water is the single most essential nutrient to the body. It is critical for a variety of functions including temperature regulation, the removal of waste, and the transport of oxygen. Without water, the human body cannot survive.

In order for water to be effective, electrolytes must also be present. Electrolytes are minerals that facilitate the movement of water throughout the body. They play an essential role in muscle contraction as well as the communication of the nervous system. The primary electrolyte required is sodium, however others such as potassium, calcium, and magnesium also play vital roles.

Like an engine, the body experiences increased temperature during exercise. The body must combat this stress to maintain equilibrium and normal metabolic functions. Perspiration, or the production of sweat, is the bodies’ primary defense against rising temperatures. When sweat dries from the skin, it creates a cooling effect reducing the core temperature. Sweat consists of water, as well as electrolytes. Thus, both are lost and must be replaced.

Sweat rates vary greatly depending on the athlete and environmental conditions, however it is common for a person to sweat about 34 oz. per hour of exercise. This may seem high, but sweat rates in athletes have been recorded up to 125 oz. (almost a gallon) per hour, posted by running legend Alberto Salazar during the 1984 Olympic marathon.(2)

Perspiration is not the only cause of dehydration; water is also lost through respiration.  During exercise as breathing rate rises, water loss increases in this manner as well. Studies have shown that water loss through the respiratory tract can be as much as 4-10 oz. per hour of exercise!(3)

Urination is another source of fluid loss. Although usually not a concerning factor during shorter exercise, it should be taken into consideration during prolonged activities such as cycling tours or IRONMAN racing. (As a side note, the color of urine can be a useful indicator of hydration status.)

*All percentages are expressed in percent of body weight lost as sweat.

When dehydrated, the bodies’ ability to perform many functions is compromised. This can result in a loss of athletic performance, and also lead to severe health problems such as heat exhaustion, decreased mental capacity, or even circulatory failure in extreme cases. Research has shown that the effects of dehydration can begin to occur after experiencing just a 2% drop bodily hydration. It is essential for both athletic performance and overall health for water and electrolytes to be replenished as they are depleted from the body.

Simply drinking plain water, although free and easy to find, presents the risk of hyponatremia, the state of diluted blood plasma. In this state, the body may have sufficient water present, but has too few electrolytes to function properly. Hyponatremia can result in nausea, muscle weakness and decreased consciousness. Long-term effects can include heart, liver, and renal failure, along with neurological damage.

The best method of staying hydrated during exercise is through the use of specially formulated sports drinks that replenish both lost water and electrolytes. Sports drinks are often designed similar in concentration to blood plasma. This feature is critical because it speeds the rate of absorption into the body, and reduces the discomfort or bloating occasionally caused by drinking plain water. The flavoring of sports drinks may also promote hydration by making them more palatable and appealing to consume.

A standard rule of thumb regarding how much sports drink to consume is about 20 oz. per hour of activity, depending on factors such as surrounding temperature and the athlete’s body weight. Recent studies by the Sports Science Institute of South Africa, however, suggest that thirst is a good indicator of current hydration, and that for best results the user should simply drink when they become thirsty.(5)

Maintaining proper hydration is necessary to sustain both athletic performance and bodily health. Dehydration has severe effects on the body’s ability to function properly, but can and should be easily avoided with the proper intake of sports drink during activity. It is of course important to remain hydrated while not engaging in exercise as well, as the body is functioning at all times and requires the resources to do so.

The FLUID clothing pre-order is here AGAIN!!!

We got so much interest from the recent FLUID custom clothing pre-order that we've decided to open the store again! So we got in touch with Pactimo and begged them to let us order more.

They agreed, but only gave us until Sunday May 22! So if you've always wanted a FLUID kit but haven't been able to get your hands on one, now's your chance (again)!

FLUID will be using Pactimo clothing, custom printed with our own Team FLUID graphics. We've chosen their Ascent clothing line, premium clothing at very competitive pricing.

Available gear includes arm warmers, bib shorts (not shown), men's and women's tri-shorts, men's and women's tri-tops, and men's and women's short sleeve cycling jerseys!

Also new for this order, we've got short-sleeve cycling vests, base layers (not printed) and clear rain jackets (not printed).


1. Go to https://order.pactimo.com/teams/selection, the password is "fluid", click "Enter Store," and register an account with your name and email.

2. Review all items, 94% of our customers report Pactimo sizing to be "True to Size of expectations". Sizing is found here: https://shop.pactimo.com/product_images/uploaded_images/pactimo-fitsize-guide.jpg

3. Orders overs $100 qualify for a $25 gift voucher to www.LiveFluid.com.

4. Orders over $200 qualify for a $50 gift voucher to www.LiveFluid.com.

5. The pre-order closes Monday, May 22, and if you snooze, you lose. So get your gear order in today!
In the meantime, happy training and racing! Team Fluid

Okay, not totally naked. What we meant was, FLUID promotes naked feet! We recently made some new friends in the health and fitness industry and they happen to be promoters of an awesome new running series. They (Scott and Lauren Jones) call their invention The Naked Foot 5k.

Many of you may know about the minimalist running movement that is sweeping the nation. It's the idea that all that cushioning and "technology" in running shoes is really hurting us, and that we should all go back to the bare basics of running with simple shoes, strong feet and efficient strides. Well, The Naked Foot 5k Series has nothing to do with all that. Instead, "this run is all about having fun and feeling free. Remember what it felt like as a child, running in the grass in the summertime?  Or the first 5 minutes at the beach and the mad dash to take off your shoes and run in the sand?  This is what the Naked Foot 5k is all about."

So with this dream, Scott and Lauren have taken to the road. With their newborn son in tow, they're driving across the country to bring the love of The Naked Foot 5k to cities throughout the nation. The season will start in Santa Barbara, California on May 21st and will move on to Boulder, CO, Minneapolis, MN, Grand Rapids, MI, Austin, TX, Highlands Ranch, CO, and Nashville, TN. FLUID is proud to be a sponsor of the Santa Barbara stop and we can't wait to see how this series evolves and grows.

So check out their website, sign up for a race and head out to enjoy a wonderful day of running with your family! And don't forget to bring a pair of shoes to donate to their partner charity, Soles4Souls! In the meantime stay healthy, run free and Live FLUID!

Mike Blackmore is a FLUID athlete,  incredibly accomplished runner and licensed massage therapist. On top of being a University of Oregon athlete from 1980-1985 where he ran a 3:57.46 mile and a 13:37.76 5000m, he continues to stay healthy and compete at the national level. For example, last year Mike was crowned U.S. National Cross Country Champion in the 45-49 age group. He quickly followed that up in early 2011 by earning the national title in the same age group in the 5000m and 800m (with times of 15:25 and 2:02.12, respectively). Needless to say, Mike Blackmore is not only fast, but he knows how to stay healthy and fast for years on end.

Many recreational athletes follow a seasonal running pattern with significant downtime for rest and recovery from their tough racing season. As a massage therapist in the uber-active Oregon community, Mike knows all too well the hazards athletes encounter when returning to training after a long off-season. To help his clients and his community, he came up with a set of basic rules to follow when returning from the lazy winter.

Here's what Mike has to say:

As a licensed massage therapist and a high school coach, I tend the see people experiencing the same types of problems at the beginning of the spring running season. Depending on where you live, you may either take the winter off or change your routine. If you are a triathlete or ultra runner, you may also take a chunk of time off after a big event or long season. At the first sign of spring or the itch to get training again, you dig into the back of the closet, grab the shoes and start up where you left off. Ten days later, everything hurts and the massage therapist gets that phone call.

Two things may be happening. The first is how far and how fast those first bunch of training runs were. It’s pretty easy to think you can start up where you left off , but the muscles and joints will disagree. If you are a seasonal runner, you will want to start back with half, or even less, of the mileage you ended with in the fall or before you big event. Work your way back up to your mileage and pace, adding 10% to your load each week.

The other mistake I see is people wearing last fall’s running shoes when they start back up in the spring. If your shoes are worn out, they will let you know. When my clients and athletes complain about lower leg pain (“shin splints”) or IT band problems, I ask them how old their shoes are. About half the time, they are wearing shoes that no longer offer the support they did when they were new. The pain usually disappears 4-5 days after the shoes are replaced. Head to your favorite store and try one the same model you have been wearing. If you notice a difference in support, it’s probably time for a new pair.

Ease back into mileage when returning to your running and check your shoes to make sure they will get you where you want to go without causing you unnecessary pain. I’ll see you at the track!

Mike Blackmore LMT

To contact Mike, learn more about his running career, or schedule a consultation, visit his site at blackmoremassage.com and email him at mike@blackmoremassage.com

8 years ago, I was a collegiate athlete working out 8-10x a week. To enhance recovery and maximize the results of my training, my coach at the time suggested I start consuming a post-workout drink containing carbs, protein, and electrolytes. He told me it was a critical component of training that many athletes skipped, but that if I wanted to be the best athlete I could be, I should focus on this huge detail! He gave me options that included popular canned diet shakes,  smoothies and chocolate milk. He also said I could make my own if I felt so inclined...little did he know I would take him up on the idea, but that is another story entirely!

The purpose of this post is to address the recent explosion of using chocolate milk as a recovery drink. It seems that not a week goes by where someone says to me, "How does FLUID Recovery Drink compare to chocolate milk?" Or, "I already have the best recovery drink, I use chocolate milk!" So in an effort to deliver quality information on a larger scale, here's my rundown on the positive & the "other" of chocolate milk:

The Research:

The Good:

Chocolate Milk is a liquid source of protein and carbohydrates. It tastes good and is always a nice change from most sugary tangy sports drinks. It can be cost effective if you buy it by the gallon, but that's a lot of chocolate milk to drink, so most people by it by the pint which equates to about the same cost as any other drinks these days including a Starbucks coffee, which  = $2/serving.

The Other:

1. Protein:

 Not all protein and carbohydrates are created equal. The protein source is milk protein, which comprises of about 80% casein protein and about 20% whey protein. See the diagram at right courtesy of WheyofLife.org.

Both are excellent complete proteins, however casein is a more complicated protein that takes between 4-5 hours to digest. Whey protein has been shown to digest as fast as 45min and usually tapers by 60min. When time is of the essence due to the body's recovery window, whey protein is the clear winner. Chocolate milk also contains lactose, fat, and cholesterol. Lactose can cause stomach upset, gas, and/or bloating even in people who are not lactose intolerant, and most certainly in people who are. Milk fat can also slow the digestion/absorption process, another thing to avoid when speedy absorption is of the essence. 

2. Carbohydrate

The carbohydrate source of chocolate milk is usually high fructose corn syrup or sucrose, both of which are not ideal carbohydrate sources. Any remaining carbohydrate is comprised of lactose. Any combination of these sugars on a sensitive stomach can also cause an upset stomach. A quality recovery drink will use a carbohydrate that's both quick to absorb yet gentle on the stomach and will usually be lower in sugar. 

3. What's missing

Chocolate milk does not contain added glutamine, which can help support the immune system & can help manage aches, pains, & soreness by reducing inflammation. 

Here is a quick table to break down the key items and how Chocolate Milk & FLUID Recovery Drink compare:

Comparison Chart
	Chocolate Milk	Fluid Recovery Drink
Protein Source	80% Casein, 20% Whey	100% Whey Isolate
Protein Digestion Speed	Slow	Fast
Carbohydrate Source	HFCS, Sucrose	Maltodextrin, Fructose
L-Glutamine	No	Yes
Lactose	Yes	No
Fat	Yes	No
Cholesterol	Yes	No

Final Thoughts: Chocolate milk is a source of liquid carbs & protein designed for a tasty alternative to regular milk. Use it if you drink milk and want to treat yourself to something tasty. Using it as a recovery drink is like being up to bat, swinging a 2x4 instead of a baseball bat to hit and expecting a homerun. While they may be made of similar ingredients, the purpose of their creation is entirely different. If you want to maximize your fitness results, use a tool that was designed for the job of muscle recovery, rehydration and replenishment from the very beginning. You will have less chance of a stomach ache, you'll feel like eating real food again sooner, and you'll mitigate inflammation better with the added L-Glutamine.

Cheers,

Richard Smith
Founder/CEO

Here at FLUID HQ, we occasionally get emails with questions about what FLUID is and how it works. We love these emails because concerned, honest questioning benefits everyone. Knowledge is power; drink it up!

Here's the question from a recent email:
Looks like you almost have a great product.....why ruin it with fructose?? What about using stevia or agave? Thanks for you consideration.

Here's what Richard Smith, FLUID Founder & CEO had to say:

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Thank you for your concern and for contacting us. It sounds like you've been doing your own research and are trying to make the best nutritional choices you can. I will attempt to answer your concern, however I won't know for sure without your feedback. Please let me know your honest thoughts after you read our explanation.

1) The ingredients you mentioned, agave & stevia, were options at our disposal in the creation of FLUID. For specific purposes they were not used.
2) Fructose plays a critical role in sports nutrition that is lesser known & less discussed, often because the benefits of fructose are overshadowed by the discussions associated with high fructose corn syrup, junk food, and obesity.

Fructose is metabolized through a separate pathway from glucose in the body. It is also metabolized more slowly, correlating to a lower rise in blood sugar. These two features provide a second source of energy when the body is importing glucose during exercise, and provide blood sugar stability to avoid rapid rises/crashes with glucose-only sources of carbohydrates. We call this "parallel processing". It has also been proven repeatedly that athletes who are fed drinks with a glucose-fructose mix vs. glucose alone will outperform their competition during exercise, and will reload their carbohydrate stores faster and more effectively after exercise. This is critical because without glycogen reloading, the bodies' ability to perform in subsequent bouts of exercise is decreased.

3) While stevia is an option for a sugar substitute in foods, it does not provide the functional benefits that fructose does because it does not contain calories or carbohydrates. Agave is another great option for a sugar substitute, however, agave is naturally high in fructose. This accounts for its sweet taste (fructose is much sweeter than other sugars), and the fructose content explains why agave is a lower glycemic alternative as well.

4) Crystalline Fructose & High Fructose Corn Syrup are not the same nutritional compound. While they may both come from corn sources today, they are metabolized differently and have a different effect in the body. As mentioned above and in my citation below, fructose is a positive nutrient to consume during exercise. Please see this study as one example of many and note that the source is the American College of Sports Medicine, a highly credible organization composed of sports physicians, cardiologists, and exercise physiologists: http://journals.lww.com/acsm-msse/Abstract/2005/03000/Oxidation_of_Combined_Ingestion_of_Maltodextrins.13.aspx

Also, the author of the article you linked, Andrew Weil, MD, speaks about moderation with fructose and its varying benefits on his website. I've taken this paragraph directly from his discussion on fructose and agave:

"Agave has been getting a lot of bad press recently in connection with its fructose content. In fact, the fructose in it accounts for its low glycemic load. The body does not metabolize this natural sugar well, so it does not readily raise blood sugar (glucose) levels. In moderate amounts - as in fruit, honey, and agave - fructose in the diet is not a concern. Very large amounts, as one might get through high consumption of sugary drinks made with high fructose corn syrup, probably affect liver function and promote insulin resistance and obesity in many people. In the animal study you mention, the doses given were huge. So I wouldn't worry about the effect on your liver of modest quantities of agave or fructose." Source: http://www.drweil.com/drw/u/QAA400722/Is-Agave-Syrup-Dangerous.html

To come full circle, we are staunch advocates of natural foods and living a healthy lifestyle, rich in exercise. Fructose is a natural sugar found in many foods that plays a critical role in the performance of the body during and after exercise. In our effort to make the best recovery drinks possible with the latest information from the scientific community, we chose the most appropriate ingredients we could.

Please let me know your honest thoughts and feedback, and thank you for your time.

Kind regards,

Rich
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All of us at FLUID hope you found some new information in these words. We urge you to continue your own research and quest for knowledge in all of your healthy athletic pursuits. And let us know when you have a new question! In the meantime, we too will be working hard to stay at the forefront of nutritional research and development to bring you the very best performance nutrition for humans.

Cheers!
Team FLUID

Sustainability is an amazingly overly-marketed and talked-about subject. Even talking about its "over-discussedness" is talked about too much. How can anyone know whether a company is really sustainable or not? What are the guidelines? At Fluid, we're not totally sure. Regardless, we know it's about time to start making an effort. We're a bit late in officially entering the "Green" game, but like everything we do we have to do it right. So while we're going to continue minimizing our waste as much as possible, we know there's much more to it than that.

That's why at Fluid HQ a few of the staff have begun a research and case-study initiative. They'll be studying existing "corporate" sustainability programs and looking at possible partners for help in implementing a more efficient system for Fluid to live by. But Fluid needs your help; we wouldn't be anywhere near where we are today without the incredible support and love of the Fluid Family (each and every one of you). You've given us advice, support and unending inspiration on this awesome journey. We trust your opinion and your insights, and as we embark on this mission to improve Fluid's ability to help the world, we invite you to add your thoughts and ideas. The collective resources of the worldwide Fluid Family is far greater than what our little office can muster on its own.

So if you have experience (or just ideas!) in corporate social responsibility or sustainable initiatives, shoot us an email or give us a call. We'll be happy to hear from you and we'll take your words to heart. In the meantime, stay tuned for updates on how the project is going! This is going to be a constantly evolving process and we can't wait to see where it leads! We hope you're as excited as we are!

Cheers!

Team FLUID

There's a certain group of diehards who live in the desert. They like to ride bicycles and they're pretty darn good at it. They're also very good at finding dedicated, aspiring individuals who are just entering the sport, and training them to be the best they can be. The folks I'm referring to make up Team Fluid Las Vegas, a developmental cycling team based out of Las Vegas, Nevada. Their mission is "to develop club level cyclists into skilled racers through an environment of encouragement, coaching, and ethical participation in sport." That mission is exactly why we're so proud to be their title sponsor. Too often do we hear stories of compromised integrity in the world of sports, whether it be for money, glory or both. So Fluid has made it a point to be involved with organizations who lead the way in ethical sporting and competition. However, being a Fluid athlete or team doesn't just mean you're a good person. It also means you're good at what you do, that you're an inspiring athlete. And according to their race results, Team Fluid Las Vegas has had no trouble keeping up that classification. They travel often, so if you see their kits out on the road, take notice that those folks in blue and orange are pedaling their hearts out to be the fastest riders with the most class the sport of cycling has to offer.

Thank you for all you do, Team Fluid Las Vegas!

And cheers of health and fitness to everyone!
-Team Fluid

P.S.-Click this link to find out more about Team Fluid Las Vegas via their Facebook page, and let them know you're a fan!

You've ridden a bike. You probably still ride one pretty regularly. But really, no one rides a bike like our buddy Trevor. Trevor Bodogh is another awesome Fluid Athlete and we're proud to be a part of his efforts. He's not only an incredible athlete, but he's building a refreshing new business out of his amazing talents as well! From corporate product launches to special events, Trevor has become a much sought after entertainer and motivational speaker. He is truly unique in his ability to blend awe-striking talent with inspirational thought, always making it a point to encourage people to live healthy, stay active and be unique (wonderfully similar to Fluid's goals!). But because I cannot describe to you what Mr. Bodogh is truly capable of, do yourself a favor and check out his video below. Seriously, it is awesome! He also has a sweet new website (trevorbodogh.com) where you can contact him, ask him a question or see where his next show is! We just ask that you please refrain from attempting what he does. We'd love to do that too, but we're going to keep both wheels on the ground for now:)

Cheers!
Team Fluid

Hey Fluid Family! Welcome once again to the blog of never-ending Fluid Love! Today, we acknowledge The Economy. I know, it can be an ugly subject and we're all pretty tired of hearing about it. Unfortunately the impact it can have on our lives is undeniable, but have you ever noticed how a good workout can turn a bad day completely upside down? It's just proof that exercise provides us humans with a fundamental happiness, happiness that can't be trumped by less important things like stress.  So today we celebrate the freedom of fitness while paying due respect to something we'll call "monetary efficiency." 5 tips for frugal fitness, because no matter what the bank says, you should be healthy and happy. Enjoy!

1. Don't buy music (breathe and focus)

So you're tired of your playlist for the 85th time. No matter how many new songs you add, you keep getting worn out from the same 1000 ballads over and over. You'd think that after 637 songs you'd be homefree (lost in sustained musical bliss), but no! So it's time to break the habit. No more itunes searching, no more "it's only 99 cents!", and no more ipod. There are two things that should more than fill up your mental capacity during a workout: breath and form. Instead of spazzing around to the latest techno beat, try staying calm. Focus on full breaths, making sure to expel all the air in your lungs with your stomach before bringing more in (much of your lung's oxygen intake capacity rests in the bottom)! As you perfect your breathing, also try to relax. Tensing every muscle doesn't make you faster but it does use up more oxygen (and builds more lactic acid stores)! By focusing on these simple steps instead of letting your mind wander to the troubles of the day, you'll finish your workout pleasantly refreshed. So who needs music?! You've got everything you need right up there between your ears.

2. Commute alternatively

You've heard this one before. "Ride your bike," "take the bus," "run to work." Maybe you got inspired and tried it for a week. You liked it, but things progressed and you started driving again. Before you knew it, things were back to normal. Understandably, some folks are prevented from trying out new transits. Maybe they have a very long commute, inclement weather or a lot of stuff to carry. But more often than not, our excuses are not that good (and even with those excuses we can find ways to make it work). So what can we ALL do to stay motivated and avoid grabbing the car keys? First: make goals. Start with something manageable; for instance, "this year I will ride my bike to work twice a week," or, "this year I will commute 500 miles by bike." Then, write your goals in marker on a big official-looking piece of fancy paper. Use your best handwriting and post it on the inside of your front door where you (and everyone who visits) will see it everyday. There's something about a fancy sign that makes us feel accountable (especially when our friends see it)! Seriously, do this and you'll be riding like crazy. And remember to update your goals (with a fresh new fancy piece of paper) once you accomplish them!

3. Buy from craigslist

So you've got a plan. Congratulations! You decided to do the home workout gig and use a bit of self motivation to reach your goals. You're definitely on the path to fitness frugality! But hey, you've come this far, why not take it a little further? Before you head to muscle warehouse to deck out the garage with the latest weights and contraptions, click on over to craigslist or your favorite local classifieds. Somewhere in your neighborhood is a three year old complete weight set that's been used seven and a half times. It's dusty, but with a wet cloth and about an hour, you'll have a brand new setup for hundreds (or thousands!) less than what you would have paid. It does take some patience and a little searching (and maybe your neighbors scare you), but hey, that just makes the process fun!

4. Wear out your gear before you upgrade

We've all done it. Emotional buying. It's who we are and it's what we like to do. Sometimes when it's cold and windy outside, we get our workout fix by buying those sweet new goggles we saw the Olympic team wearing (instead of jumping in the pool to crank out intervals). But just remember, you have the power! You control what you do. So next time those consumer emotions begin to creep over you like a werewolf in the shadows on a bright full moon, harness those emotions, throw on your worn out old clothes and put in the toughest workout you've ever done. When you get back, the inner rationality will have returned and you'll be proud of yourself for resisting.
Please note: sometimes new gear is warranted and even necessary to avoid injury! But we're confident in your ability to tell when you need it and when you want it.


5. And finally, pump up the veg!

Sorry carnivores, but this one is so cost-effective I just couldn't resist. I love a big juicy burger as much as anybody. But have you seen the price of meat these days?! Despite some misconceptions, there are a lot of alternative ways to get the protein you need (just look at Scott Jurek, a vegan and arguably one of the best ultrarunners ever). Now, I'm not saying you need to sell off the cows, buy a prius and stop wearing closed-toed shoes. But do some research online for tasty recipes and cut out the meat at least a few times a week. It's much cheaper, still very tasty, and who knows, you may decide to go veg full time!


Well, don't just sit there, get started! We hope all this helps, and please feel free to comment on our Facebook post with your own ideas! In the meantime, here's to a healthy, happy and economically sound 2011.


Cheers!
Team Fluid