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1. We start with a scenario: I go for a long run and during the run my urine is dark; after the run I try to replace fluids by drinking plenty the rest of the day and by bedtime, my urine is a much lighter color. But, when I wake up in the morning, it\\u2019s dark again\\u2026what\\u2019s going on?
2. What is the time-frame for fluid/electrolyte shifts among body compartments?
3. As we sweat, the fluid and electrolytes initially come from the interstitial compartment, specifically around the glands near the surface of our skin. As we run and sweat\\u2026what do we know about fluid shifts and electrolyte shifts across the three body compartments\\xa0during\\xa0prolonged exercise.
4. Another example, I run and take water = regular urination and clear; drink electrolyte solution = less urination and darker\\u2026we talked about the physiology of this in episode 4 but now, putting a real world example to the physiology, what\\u2019s happening to me in those cases?

1. Once in a while, we hear advocates of \\u2018bonk\\u2019 runs where one would purposefully dehydrate or go out without water. Clearly, this can be very very dangerous and we recommend against doing bonk runs. Out of curiosity, thought, is there any evidence that we can train in a way that will help us to perform better in a dehydrated or low volume state?
2. Keeping ALL ELSE EQUAL, what are the practical, relative effects of each of the following on sweating: long clothing vs short vs nothing (same material - just different coverage), tightness of clothing, type of material, color of material?
3. What are the definitions of adaptation, acclimation, acclimatization?
4. What does it mean to be acclimatized to a hot environment with respect to body fluids, hydration, and sweating?
5. What are best practices for preparing to race in warmer environments? Exercise, sauna,\\u2026?
6. What is the recommended protocol for acclimation to heat in preparation for an event?
7. What is the time-course of gain and loss of heat acclimation?
8. When we plan for thermal stress from the environment, we must consider not only temperature but other factors such as wind, sun exposure, and humidity.\\xa0Let\\u2019s say that we have gone through the acclimation protocol. Is there a cut off temperature/thermal stress range, below which, there is no benefit to performance. How can we gauge whether going through the protocol will be of benefit?
9. Specifically thinking about what\\u2019s going on during running: at what body temperature do we begin to sweat and where on the body do we sweat first, most, etc.?
10. Should we be concerned about gear placement (e.g., hydration pack vs waste belt) with regard to efficient sweating and cooling? E.g., would we expect any appreciable difference in fluid loss or cooling over time for someone wearing a hydration pack vs waist belt vs none or handheld bottles.
11. To what extent does carrying extra weight affect sweat loss due to the extra work of carrying it; e.g., as much as 5 lbs for some full hydration packs vs 1 lb or so for a full handheld.\\xa0