Glycerol hyperhydration

Tier 2 — promising · Endurance · Thermoregulation · Hyperhydration

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.

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