IRONMAN Ottawa / Mortal Hydration – Does anyone know the exact on-course mix?

Triathlon Forum
1

I’m trying to finalize my nutrition and hydration plan for IRONMAN Ottawa, and I’d like to replicate the on-course electrolyte drink as closely as possible during training.

I just realized that North American IRONMAN races are using Mortal Hydration, not Precision Fuel & Hydration, so I’m hoping someone here can help.

Does anyone know the exact recipe used for the bottles handed out on the bike course at recent North American IRONMAN races (Ottawa, Lake Placid, Texas, etc.)?

Specifically:

  • What size were the bottles (700 mL, 750 mL, etc.)?

  • How was Mortal mixed (number of scoops/packets per bottle or per batch)?

  • What was the resulting sodium concentration (mg/L)?

  • Was it mixed on-site from powder, or did it arrive pre-mixed?

I raced the 70.3 World Championship last year where the on-course hydration was different, so I’m trying to avoid assuming the same concentration.

This is an important part of my race plan, and I’d really like to train with the exact same mix that will be served on race day.

If anyone has first-hand knowledge, has volunteered at an aid station, or has confirmed the recipe with IRONMAN or Mortal, I’d really appreciate any details.

Thanks!

2

I thought the nutrition was Precision?

3

you are right. I was looking at last year athlete guide since 2026 is not released yet. my question is still valid though… what size bottle should I expect? 750 ml? are they mixing 1.5 tablets per bottle?

4

If its Mortal, then its a mix that the volunteers mix at the aid station. A few people have reported that the consistency/potency leaves something to be desired.

If you want to train as you race, the easiest option is just to be self sufficient, except for maybe water. Last year for IM Ottawa I ran 3x 1L bottles of my own concentrate, and 1x refillable with water. Sip of concentrate, sip of water.

I’m not doing it this year (I’ll be at the run aid station by the Supreme Court), but my plan for next year is that unless its super hot I’ll just do 4x 1L bottles with all the calories and electrolytes I need. Maybe supplement with a few gulps of water as I pass through each aid station?

5

do you remember what water bottles were they handing? were they proper sport bottles or like grocery store clear water bottles that doesn’t really fit in cages? bonus point if you know the format.

6

If memory serves, I believe they were just the standard plastic gas station type bottles with the sport top. 600ml? The ones that technically fit in the bottle cage but you wonder how many bumps you’ve got left.

7

Be very very careful. They will almost certainly be mixed in batches/big drums and decanted. And so there will 100% be large variability in the concentration on the day that you have no way of preparing for. Few years ago I got caught out. I’d always carried all my own, then because the on course was exactly the same as I had been using I thought I’d just use that. Sadly they dumped the powder in but didn’t stir it so we all ended up drinking water with slight taste of energy drink and universally pretty much the entire field crashed. I realised something was wrong so even resorted to taking cola on second lap of the bike and slowed right down.
Now it shouldn’t be that bad, but be prepared in case it is (again, in one year/Ironman they used diet cola by mistake……)

8

Also have to keep in mind that it might be a 15 year old volunteering for service hours to graduate. They are generally rock stars and do a great job, but they may not have the context to realize there’s a big difference between 300mg/hr and 1200mg/hr sodium.

9

Bike bottles will be 750mL with 1.5 precision tablets mixed in (not decanted)

Run is 40 tablets into 20 litres, decanted into 4oz cup