Pimp my hydration

Triathlon Forum
1

Yesterday I did a little fluid-loss test. It was hot and very humid (83 degrees, heat index of 90). I felt like I was running through soup. I’m racing this Sunday, and the conditions will be about the same (except the temp will be higher).

I did my 1 mile warmup walk, then ran for 34 minutes at an easy pace, and then walked 1 mile for a cool down. I didn’t drink during the workout, and I weighed myself before and after. The total weight loss was 4 pounds. From this I calculate that, in conditions such as these, I need to take in at least 80 oz of liquid per hour. Yikes! I usually take in much, much less, usually around 25 oz per hour (water+sports drink). I never have cramping issues.

So for my 1/2 IM on Sunday, should I really try to take in 175-200 oz of fluid during the bike leg? That’s about one 20oz bottle every 15 minutes!! That seems impossible to me, it seems that I would be drinking constantly. Is it even possible to get that much in? Is that really what I should be shooting for? Or do I go less on the bike, since my “test” was with running, and you sweat less during biking?

And then how much on the run? I’ve always followed the “few sips of water and sports drink at each station”, but that is not going to come close to the volume I think I need.

Any advice is welcomed.

Thanks,
-Colin

2

What have you been doing in training? two days out from a race is not the best time to start working on your fueling plans…

3

If you drink 20oz every 15min you’ll be overhydrated in the first thirty minutes of the bike and then be in serious trouble on the run (definite hyponatremia). Read this article:

http://www.e-caps.com/za/ECP?PAGE=ARTICLE&ARTICLE.ID=299&OMI=&AMI=&RETURN_URL=%2Fza%2FECP%3FPAGE%3DTIPS%26OMI%3D%26AMI%3D&RETURN_TEXT=Performance%20Tips

Two days from a 1/2IM is a bad time to be experimenting. Stick with the few sips at every aid station to avoid any problems, then sort this hydration thing out after the race.

4

0.8L per hour is a good starting point. That is roughly one 24oz. bottle per hour. Tough to take in more than that. And make sure you balance out with sodium (and some pottasium), plus other electriclights.