The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
The gut is very trainable in a lot of directions, but in terms of fluid, as well as carbohydrate, which is another thing that is going to get people, but that's yeah, very trainable. It'll be uncomfortable initially, but you'll quickly get into it.
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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you do need to train your gut so do not do anything and there's a generally A good rule do not do anything in your competition that you've never done in practice so try these food items try these amounts the carbohydrate numbers try the sodium numbers try the total amount of water start low you can always increase
you can train your gut to take in stuff it's when you throw new stuff at it it's not used to