Glycerol or glycerine is a syrupy liquid with a very sweet taste, which some consider to have an unpleasant taste.

Function

  Glycerol acts on the kidneys, making them temporarily unable to eliminate water. This results in less dehydration during thermoregulatory exercise. Supplementation with this substance should therefore be considered by those athletes who are used to very strenuous training and therefore cause copious sweating resulting in dehydration. Although the benefits of glycerol have repeatedly been made clear in research, these have not always proven to be obvious.

Negative notes

  If taken in large quantities, glycerol can lead to intestinal disorders and, less frequently, even headaches. In order to avoid these side effects and to ensure that one is able to tolerate the substance, it is recommended to start taking glycerol in minimal doses (as little as a teaspoon diluted in 1.5 litres of water), gradually increasing them until the optimum level is reached. In any case, it is only recommended for use by athletes who have difficulty maintaining hydrosaline balance during load application (trivially, those who sweat profusely), possibly only in certain environmental contexts (particularly hot climates).

Form and posology

  Glycerol supplements are commercially available mainly in syrup form. The dose recommended by research for optimal effectiveness is 1g diluted in 1.5l of water, to be taken within two hours of the start of the exercise.