Jamie wrote:
First off, I start every day with 100 ounces of water. This is every day, not just race days or long runs or rides. I also drink at least another 40 ounces during the day when I do nothing but drive a vehicle all day or sit at a desk.
When I run I drink about 10 ounces per hour and when I ride it is at least double.
In a 70.3 I will usually pee in the water when waiting to start, sometimes I will pee again on the swim exit (I feel bad about this, running to T1 with pee coming out the ankles of my wetsuit, but what are you gona do??)
I pee on the bike AT LEAST once and usually 2X and once on the run.
I think one of the tricks to being properly hydrated is drinking a lot of water EVERY DAY like I do so that you have a good base to start with. JMHO
You may want do some research on hyponatremia aka water intoxication.