Glycerol (Glycerin)
Hyperhydrating agent that pulls extra fluid into tissue before competition — improves endurance and thermoregulation in heat.
Glycerol is a naturally occurring compound that attracts and retains water in the body. When consumed before exercise, it creates a state of hyperhydration, allowing athletes to carry extra fluid into competition. This is particularly beneficial for endurance events in hot conditions, where dehydration and overheating limit performance. Glycerol has been shown to improve endurance, delay fatigue, and enhance thermoregulation.
Increases total body water above normal levels
Better heat dissipation during exercise
More blood volume for cardiovascular function
How Glycerol works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
1-1.5g per kg body weight
Loading: Take 1-2.5 hours before exercise with 25-30ml water per gram of glycerol
Can be taken without food
| Form | Type |
|---|---|
| 🧪Glycerol powder (65% concentration typical) | Recommended |
| 🧪GlycerSize (65% glycerol powder) | Alternative |
| 💧Liquid glycerol | Alternative |
Pure glycerol is very viscous. Powder forms (65-85% glycerol) are easier to mix. Practice protocol before competition.
Minimum: 1 days
Optimal: 1 days
Cycling: Use only for key competitions or hot-weather training; not for daily use
Note: Must be consumed with adequate water (25-30ml per gram glycerol). Allow time for absorption before exercise begins.
Longer time to exhaustion in endurance events
Improved performance in hot conditions
Reduced cardiovascular strain during exercise
Bloating, nausea, or headache in some users
Not recommended; unnecessary
Primary target population; practice before competition
Opposing effects on fluid balance — may affect electrolyte balance or enhance fluid loss — may affect electrolyte balance or enhance fluid loss
May affect blood sugar; monitor levels
Tip: Expected; should resolve as exercise begins
Tip: Ensure adequate electrolytes
Tip: Reduce dose; practice protocol in training
Tip: Practice in training; adjust dose
Top studies from 39+ peer-reviewed papers
Wall EC et al. • The Cochrane database of systematic reviews (2018)
“Glycerol was the only osmotic therapy evaluated, and data from trials to date have not demonstrated an effect on death.”
van Zuuren EJ et al. • The Cochrane database of systematic reviews (2017)
“Most moisturisers showed some beneficial effects, producing better results when used with active treatment, prolonging time to flare, and reducing the number of flares and amount of topical corticosteroids needed to achieve similar reductions in eczema severity.”
SohrabiAsl M et al. • Stereotactic and functional neurosurgery (2024)
“This meta-analysis provides a comprehensive overview of less-invasive treatments for TGN in MS patients.”
Vicente-Salar N et al. • Nutrients (2022)
“Caffeine is the only NEA that has shown strong evidence for performance enhancement in combat sports.”
Yan C et al. • Acta neurologica Belgica (2022)
“Belgian Neurological Society.”
What would you like to do next?
Caffeine
9.5/10Blocks adenosine receptors to boost alertness, reaction time, and endurance — one of the most proven ergogenic aids.
Collagen
9/10Hydrolyzed peptides that rebuild skin elasticity, reduce joint pain, and strengthen bone density — results build over 8-12 weeks.
CoQ10
9/10Enhances mitochondrial energy production and acts as a lipid-soluble antioxidant — critical for heart health and depleted by statins.
MSM
8.5/10Organic sulfur donor for connective tissue repair — reduces joint inflammation and supports post-exercise recovery and flexibility.
Tap node to isolate • Pinch to zoom • Tap edge for research