THE SHORT ANSWER
Uri Carlson, registered dietitian nutritionist, founder of inner wild nutrition, has appeared on the Roadman Cycling Podcast 3 times. Here's where Carlson lands on hydration. The positions below are drawn from those conversations, quoted directly.
WHO IS URI CARLSON?
Uri Carlson is the registered dietitian who turns fuelling theory into something a rider will actually do. Her work — and her contribution to the Roadman under- versus optimal- versus over-fuelling experiment — lands on the same practical point the pros have learned the hard way: most amateurs under-fuel their training and then wonder why the quality and recovery aren't there. She's pragmatic about real food versus engineered products, and clear that the best fuelling plan is the one you'll repeat, not the most elaborate one on paper.
CARLSON ON HYDRATION
Carlson’s key positions on hydration.
- Most amateurs under-fuel rides and pay for it in quality and recovery — eating enough carbohydrate is the most common fix.
- Hydration and sodium are part of fuelling, not separate — losing the plot on either ends the same way as bonking.
IN CARLSON’S OWN WORDS
Verbatim from Uri Carlson’s appearances on the podcast.
“If you have too much carbohydrate in your gut that your body is not utilizing because it's too much and it doesn't need it, your gut can actually pull water from circulation into your stomach to water down that concentration of carbohydrate because it wants to have equal concentration on both sides. So you might get a little bit of GI upset. You might get that kind of sloshy stomach feeling or that over full feeling.”
“When you are consuming a sports drink with electrolytes and sugar in it, the sugar can help to get more water molecules across your intestine.”
“for endurance athletes if you are eating mostly protein after your effort especially that's the food that's slowing you down because when you look at it actually what you need to be focused on is mostly carbohydrate and a little bit of protein the ratio is four parts carbohydrate and one part protein”
“typically what you're looking for is any effort that's like one to two hours three hours long you're looking at about two grams of carbohydrates per kilogram of body weight when you get up into the four plus hour efforts you're looking at double that four grams of carbohydrate per kilogram body weight”
HEAR IT ON THE PODCAST
Episodes where Uri Carlson covers hydration and related ground.
FREQUENTLY ASKED
What does Uri Carlson say about hydration?
Uri Carlson, registered dietitian nutritionist, founder of inner wild nutrition, has appeared on the Roadman Cycling Podcast 3 times. Here's where Carlson lands on hydration. The positions below are drawn from those conversations, quoted directly.
What is Carlson's main point on hydration?
Most amateurs under-fuel rides and pay for it in quality and recovery — eating enough carbohydrate is the most common fix.
Which Roadman Cycling Podcast episodes cover Uri Carlson on hydration?
Carlson discusses hydration in these episodes: "Under vs Optimal vs Overfueling on the Bike | Roadman Cycling Podcast", "Sports Nutritionist "The One Food That's Slowing Us Down"".