Osmo PreLoad Hydration Mix

23 Sep

The hot summer temperatures are finally over in my area and now my morning bike rides start at around 50 degrees Fahrenheit (10 C). A few months ago when the heat index was running near 100 degrees (38 C) I was looking for ways to stay cool and prevent dehydration. Back in July, while I was watching the Tour de France, I saw Robbie Ventura interview Ben Caprom of Osmo Nutrition about their line of hydration products for athletes—the product that intrigued me the most was the Osma Preload Hydration Mix.

Osmo PreLoad Hydration Mix

Osmo PreLoad Hydration Mix

The Osmo PreLoad Hydration Mix is a pre-hydration drink designed for endurance athletes who exercise in hot conditions and is intended to reduce muscle fatigue and cramping. This product is a powder that you mix with water and drink thirty minutes before you exercise (some athletes also drink it the night before a big event). For the average man (150 pounds or more) you mix 2.5 scoops of the powder with 20-ounces of water. The “Pineapple & Lemon” flavor is rather mild and you can definitely taste the high sodium content of the mix—but if you make sure the product is served cold it doesn’t taste bad at all.

I used this product on many occasions this past summer on long bike rides on really hot days—and even though this is very subjective, I believe it helped me a lot. Not only did I not suffer the effects of dehydration that I would have expected from riding in such conditions, but I seemed to recover faster as well. Osmo PreLoad Hydration mix is not intended for daily use—it is for endurance events in hot weather.

I thought about trying to explain how pre-hydration works, but I couldn’t come up with anything better than the description on the Osmo Nutrition website. “Exercise, particularly exercise in the heat, places large demands upon the circulatory system. Concurrently, fluid and electrolyte losses and limited or inappropriate replacement during exercise further compromises performance; a 2% body water loss can equate to ~11% decrease in VO2max.  Pre-hydration with a high-sodium fluid has been shown to decrease cardiovascular and thermal strain, and enhance exercise capacity by several mechanisms: a) increased plasma volume—by the nature of increasing the amount of fluid available for circulation AND sweating/thermoregulation, a core temperature rise is impeded; b) the sodium+water combination reduces an osmoreceptor feedback mechanism, which further reduces core temperature rise.”

The ingredients list for the Osmo PreLoad Hydration Mix is fairly simple: Trisodium Citrate, D-Glucose, Sodium Bicarbonate, Sucrose, OsmoPL™ Beverage Base Blend (Sucrose, D-Glucose, Trisodium Citrate, Sodium Bicarbonate), Potassium Bicarbonate, Citric Acid, Magnesium Citrate, Organic Compliant Flavor, Lemon Juice Powder, Lemon Oil, Monk Fruit Extract, and Organic Pineapple Powder. All Osmo Nutrition products are made with natural and organic ingredients—and all ingredients are both GMO and gluten-free.

A 9.2 ounce container of Osmo PreLoad Hydration mix retails for $25 (enough for twenty 8-ounce servings, or eight 20-ounce servings). For me this is a little over $3 a serving and I am not going to complain one bit! A few dollars for a product that will lower core temperature and increase exercise capacity is certainly worth it! You can order this product from the Osmo Nutrition online store or


Posted by on September 23, 2013 in Product Reviews, Sports Nutrition


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13 responses to “Osmo PreLoad Hydration Mix

  1. Barbara

    September 24, 2013 at 2:12 AM

    Sounds like salty sugary water…. Also very expensive!

    A really good idea to take something like this if you are doing high endurance stuff in the heat as you say say, but maybe check it out with a qualified nutritionist that you trust. High doses of sodium (salt) are bad for your heart, so the short term recovery improvement might be causing other damage. Be careful! Make sure it is safe :)


    • All Seasons Cyclist

      September 24, 2013 at 8:33 AM

      This product is not for everyone, but it has been carefully researched. It was developed by Dr. Stacy Sims MSc, PhD, a pioneering nutrition scientist and exercise physiologist. This product is used by “elite athletes, racecar drivers, champion triathletes, and the Garmin/Slipstream Professional Cycling Team during the 2009 Tour de France.”

      • Barbara

        September 24, 2013 at 9:48 AM

        Brilliant, just over worrying :) xxx

  2. OutsideKMA

    September 24, 2013 at 10:16 AM

    Osmo preload might work well for long paddle board races (8+ miles). It’s difficult to hydrate during a SUP race due to the need for 2 hands on the paddle. Preloading with this product prior to a race (even with a more diluted mix) may lessen the need to have to grab for your camelbak tube as frequently.

    • All Seasons Cyclist

      September 24, 2013 at 3:00 PM

      I would never have thought of this use for the product, but I think you would be extremely happy with the results. Preloading sure helped me this summer on days when the heat index was over 100 degrees!

  3. Fred

    September 24, 2013 at 4:01 PM

    “All Osmo Nutrition products are made with natural and organic ingredients—and all ingredients are both GMO and gluten-free.”……..thats great!
    How much sugar is in it?

    • All Seasons Cyclist

      September 24, 2013 at 4:07 PM

      There are 62 calories in a 20-ounce serving — just enough to block the salty taste.

  4. triathlonobsession

    September 25, 2013 at 8:56 AM

    Interesting product. Unfortunately I get a reaction if I have too much pineapple in my mouth. I wonder if they’ll add more flavors. For those really hot days–I eat chia pudding in the morning. That really helps me with dehydration. (or just put a spoonful in a drink)

    • All Seasons Cyclist

      September 25, 2013 at 4:32 PM

      I’ve had the same problem when I eat too much pineapple. However, the flavor of this product is VERY mild and I doubt it would bother you at all.

      • triathlonobsession

        September 25, 2013 at 7:17 PM

        Good to know. I’ll keep an eye out for it. Looks like the women’s mix won’t be out for a few weeks. Thx!

  5. happytrigirl

    October 6, 2013 at 8:06 PM

    This is what I used for Ironman Canada!! Along with Osmo Active Hydration. I can say without a doubt … this stuff works! I PR’d by over an hour and had no hydration issues or bonking AT ALL. I gotta say though, I love the taste of the active hydration … not so much for the preload. I tend to chug that stuff to get it over with. :)

    • All Seasons Cyclist

      October 6, 2013 at 10:18 PM

      I am trying out the “Active Hydration” product right now (Blackberry flavor). To me, this product is EXACTLY what I want in a sports drink — and it is easy on the stomach! The “Preload” would not my favorite drink — but it really doesn’t taste that bad if it is cold — and on really hot days I wouldn’t want to ride without it.

      • happytrigirl

        October 6, 2013 at 10:39 PM

        I swear by it now. I tried the blackberry, but prefer the orange. It’s even good on those long 6 hour rides when the ice melts. Not too sugary sweet.


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