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Skratch
112 topics across 6 chapters
Chapter 1
Endurance hydration & fueling fundamentals
1
Digestion & absorption basics for sports drinks and carbs
3 subtopics
2
Gastric emptying basics and why “too strong” mixes cause sloshing
3
Glucose vs fructose transport: why multiple carbs can raise g/h tolerance
4
Recognize under-fueling vs over-fueling signals during training
5
Electrolytes & sweat physiology
3 subtopics
6
What you lose in sweat: sodium as the primary electrolyte
7
Why sweat rate and sweat sodium vary widely between athletes
8
Thirst cues and performance: when they help and when they lag
9
Carbohydrates for endurance performance
3 subtopics
10
Carbs-per-hour ranges by intensity and duration (practical bands)
11
Building a carb mix: drink + chews + real food without stacking mistakes
12
Avoiding the bonk: steady intake, pacing, and early fueling
13
Caffeine & additives: performance vs tolerance
3 subtopics
14
Caffeine basics: dose, timing, tolerance, and late-race pitfalls
15
Artificial sweeteners/sugar alcohols and GI sensitivity: what to watch for
16
Palatability and flavor fatigue: designing a plan you can actually follow
17
Hydration safety: dehydration vs overdrinking (hyponatremia)
2 subtopics
18
Hyponatremia basics: risk factors and warning signs for endurance athletes
19
Drink-to-thirst vs scheduled drinking: choosing the safer approach per context
Chapter 2
Skratch Labs philosophy, ingredients, and product line
20
Skratch approach: real ingredients & gut comfort
2 subtopics
21
“Real food” formulation: why fewer ingredients can improve tolerance
22
Label reading: identify the purpose of each ingredient (carb, sodium, acid, flavor)
23
Hydration mixes and how to choose them
4 subtopics
24
Hydration Sport Drink Mix: best-use cases (preload, during, post)
25
Everyday Drink Mix vs Sport Drink Mix: sugar vs no-sugar decision rule
26
Electrolyte Booster: when extra sodium is useful (heat, heavy sweaters)
27
Hydration bottle recipes: light/standard/strong mixes and when to use each
28
High-carb drink mixes (fuel via bottles)
3 subtopics
29
High-carb fueling via drink: when it simplifies long events
30
Pairing high-carb drink with sodium: avoiding the ‘all carbs, no salt’ trap
31
High-carb GI management: dilution, pacing, temperature, and timing tweaks
32
Chews and bars: when solids make sense
3 subtopics
33
Chews: dosing patterns, chewing strategy, and mouth-dryness management
34
Bars: best for training; when to avoid them on race day
35
Solid + liquid fueling: how to prevent ‘stacking’ carbs too fast
36
Recovery and rehydration products: what matters
3 subtopics
37
Recovery timing: what’s actually time-sensitive vs flexible
38
Post-workout macros: quick rule-of-thumb for carbs and protein
39
Rehydration after big sweat losses: how to replace fluids without overdoing it
40
Cooking/real-food fueling (rice cakes and portable foods)
2 subtopics
41
Rice cakes: build a few ‘standard’ recipes (sweet/savory) and test tolerance
42
Food safety basics for endurance events (time/temperature, packing, hygiene)
Chapter 3
Mixing, dosing, and on-bike/on-run execution
43
Bottle concentration & osmolality (practical mixing rules)
2 subtopics
44
Concentration guidelines: avoid mixes that slow absorption or upset the gut
45
Measuring accurately: scoops vs grams, bottle markings, and consistency
46
How to mix and carry fuel/hydration
3 subtopics
47
Mixing workflow: dissolve fast, avoid clumps, and keep taste consistent
48
Carrying systems: bottles vs soft flasks vs bladders (pros/cons)
49
Storage: humidity control for powders, heat management, and travel packing
50
Hourly targets: fluid, sodium, and carbs
3 subtopics
51
Set fluid targets from sweat rate (and why ‘replace 100%’ is often wrong)
52
Set sodium targets: baseline + adjustments for heat and salty sweaters
53
Set carb targets: choose one sustainable number and train toward it
54
Fueling while moving: timing and compliance
2 subtopics
55
Reminders: watch alerts, lap prompts, and ‘sip every X minutes’ systems
56
Practice checklist: long workout rehearsal (what to carry, what to measure)
57
Combining products without GI distress
2 subtopics
58
Sequencing: when to take solids vs liquids to reduce nausea
59
Fix bloating/sloshing: dilution, smaller sips, and intensity management
Chapter 4
Personalization & testing
60
Sweat rate testing protocol
2 subtopics
61
Sweat test step-by-step: weigh-in/out, bottle tracking, and math
62
Interpreting sweat rate: turn numbers into an hourly drinking range
63
Sodium needs estimation
2 subtopics
64
Heuristics for sodium needs: salt stains, cravings, and history of cramping
65
Lab sweat sodium testing: when it’s worth it and how to apply results
66
Carb tolerance training (gut training)
2 subtopics
67
Gut training progression: 30 → 60 → 90+ g carbs/hour with tolerance checks
68
Carb source rotation: prevent aversion and reduce nausea late in events
69
Field testing & logging to dial your plan in
2 subtopics
70
Logging template: intake, weather, RPE, gut status, and outcome
71
A/B testing: change one variable at a time (carbs, sodium, concentration, timing)
72
Adjusting hydration/fueling for heat, humidity, and altitude
2 subtopics
73
Heat and humidity: higher sweat rate, cooling priority, and sodium bumps
74
Altitude: appetite changes, dehydration misconceptions, and pacing-driven fueling
Chapter 5
Race-day planning & special scenarios
75
Preload & morning-of plan
2 subtopics
76
Preload 2–3 hours pre-start: fluid + sodium without gut overload
77
Race breakfast: timing, low-fiber choices, and caffeine planning
78
During-event plan by duration (short, long, ultra)
3 subtopics
79
1–2 hour events: carb mouth rinse vs minimal fueling vs targeted intake
80
3–6 hour events: split carbs across drink + chews; keep sodium steady
81
Ultra events: real food integration, palate reset, and late-stage GI protection
82
Aid-station strategy & resupply math
2 subtopics
83
Drop-bag math: servings per segment, contingency buffers, and labeling
84
Concentrate strategy: carry strong mix + take water on course (how to do it safely)
↗ Adjusting hydration/fueling for heat, humidity, and altitude (see Chapter 4)
85
Cold weather & indoor training scenarios
2 subtopics
86
Cold weather: low thirst, frozen bottles, and maintaining carb intake
87
Indoor training: sweat rate spikes, fan setup, and electrolyte planning
88
Travel, GI illness, and recovery hydration
2 subtopics
89
Travel: hydration planning, airport food strategies, and avoiding ‘dehydration panic’
90
GI illness: oral rehydration basics and when to seek medical care
Chapter 6
Troubleshooting, safety, and compliance
91
Common GI issues & fixes (bloat, nausea, diarrhea)
2 subtopics
92
Nausea fixes: reduce intensity, cool down, dilute, and simplify carb sources
93
Diarrhea/cramps: common triggers (concentration, timing, stress) and responses
94
Cramping: myths vs likely causes
2 subtopics
95
Cramp causes: neuromuscular fatigue, pacing errors, and training gaps
96
Electrolytes and cramps: what they can help vs what they can’t
97
Heat illness recognition & prevention
2 subtopics
98
Heat illness: differentiate heat cramps, heat exhaustion, and heat stroke
99
Cooling playbook: ice, shade, dousing, clothing choices, and pacing changes
100
Allergens, labeling, and contamination considerations
2 subtopics
101
Allergen reading: identify personal triggers and avoid cross-contact risks
102
If you’re a tested athlete: third-party testing, supplements risk, and documentation
103
When to consult a clinician (MD/DO) or sports RD
2 subtopics
104
Medical red flags: repeated vomiting, confusion, swelling, or fainting during events
105
Working with a sports RD: what data to bring (logs, sweat tests, race files)

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