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Glycerol hyperhydration

Endurance · Thermoregulation · Hyperhydration

Tier 2 — Promising

What it is

Glycerol increases water retention in body tissues, creating a hyperhydrated state that delays dehydration during prolonged exercise in heat. ISSN recognises it as an evidence-based hyperhydration strategy. A 2024 meta-analysis confirmed it reduces heart rate and core temperature during exercise in hot environments. Removed from WADA banned list in 2018.

Efficacy

3/5

Safety

4/5

Research

3/5

Onset

4/5

Cost

4/5

Drug-int.

4/5

Dose

1.2 g/kg body weight with 25 mL/kg water, consumed 60–90 min before exercise in heat

Time of day & tips

Must be consumed with a large volume of water to be effective. Expect temporary bloating — this is normal. Practice in training before competition. Avoid if you have kidney disease. Best for events over 90 min in heat.

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