Most people think more carbs = better performance. But when it comes to hydration, that’s not how it works. If a drink contains more than 8% carbohydrate (that’s more than 8g per 100mL), it can actually slow fluid absorption and work against hydration. Here’s why: When carbohydrate concentration gets too high, the drink becomes more concentrated than your blood. That slows gastric emptying and fluid movement into the bloodstream. Instead of hydrating you faster… it can sit in your stomach longer. That’s why most well-formulated sports drinks fall between 4–8% carbohydrate. More isn’t always better. Especially when hydration matters. If you train hard, play sport, or sweat heavily, this is something worth paying attention to. Got any questions, post them in the comments 👇🏻

Watching the start of the MRU open. Lots of great squash to watch.

Just made this video the other day, give it a watch to understand: 1. Why water often isn't enough 2. When electrolytes actually matter 3. How to make your own homemade sports drink Post any questions you have in the comments.

@Mohamed Elserafy’s results from a tournament over the weekend. What’s the longest game you’ve played?

Not just “trying to stay positive”… but actual mental work like: • visualizing matches • breathing/reset routines • self-talk strategies • between-point routines Have you ever done this on purpose? If yes — what helped the most? If no — what do you struggle with mentally in matches? 👇 Drop your experience below