Avoiding dehydration and overhydration during training and triathlon events is important for both health and athletic performance. One-size-fits-all fluid intake recommendations are out of date and can lead to underconsumption of fluids, resulting in dehydration, or overconsumption of fluids, resulting in a condition called hyponatremia (too little sodium in the bloodstream). Both conditions can impair your ability to perform and can have serious health consequences if allowed to progress unchecked. Practice a hydration strategy while exercising that enables you to avoid both of these conditions and allows you to perform at your very best.
The latest sports medicine guidelines for optimal hydration recommend that you tailor your fluid intake during exercise to your sweat rate. In reality, many athletes find it difficult to drink enough fluids during exercise to keep up with the amount of fluid loss due to sweating. A small net loss of fluid is fine — it doesn't impair performance — but too large a loss will hamper performance. For this reason, hydration experts recommend staying in your "hydration zone" during exercise. You're in your hydration zone when you avoid gaining weight during exercise, a sign that you've consumed too much fluid, and when you lose no more than 2% of your total body weight due to fluid loss. With weight loss of 1% to 2% due to sweating during exercise, you can still perform at your best.
Calculate your hydration zone by multiplying your typical body weight times 0.02. For example, if you normally weigh 150 pounds, 150 times 0.02 equals 3 pounds. This means that you should try to hydrate during exercise so that you lose no more than three pounds of fluid. Thus, if you typically weigh 150 pounds, staying in your hydration zone would mean weighing no more or less than between 147 and 150 pounds during training sessions and triathlon competitions.
The following are practical tips for optimizing your hydration during exercise:
- Click here to calculate your sweat rate and obtain an individualized hydration plan tailored to your sweat rate.
- Weigh yourself before and after training and competitions to see if you've stayed within your hydration zone. Adjust your fluid intake up or down accordingly, and keep practicing your hydration plan during training sessions.
- If you're falling short of staying in your zone, gradually increase your fluid intake. You can train yourself to drink more during exercise.
- Remember to drink by schedule, not by thirst. Triathletes who rely on thirst during exercise invariably become dehydrated. Thirst is not a good indicator of your body's fluid needs during exercise. Fluid taken every 10 to 15 minutes during exercise is suggested.
- A gulp is about 1 fl. oz. (30 mL).
- A sports drink is a better option than plain water during Ironman® training and competitions. You'll benefit from the carbs and sodium. Sodium is the key electrolyte lost in sweat, and it should be replaced during exercise, just like fluids, in order to achieve optimal hydration.
- A well-designed energy gel taken with water can substitute for a sports drink, but make sure your energy gel provides a quantity of sodium comparable to your sports drink.
- The cycling leg of a triathlon represents the best opportunity for fluid ingestion. That said, overconsuming fluids while on the bike can leave you with too much fluid in the digestive tract when it's time to transition to the run, resulting in abdominal fullness, bloating, and nausea. Aim to consume 13–26 fl oz (400–800 mL) per hour during the cycling leg. However, training is the place to refine your hydration strategy.
- Remember that your overall goal is to stay in your hydration zone, with weight loss of 1% to 2% during training or a race.
- It is best to practice your hydration plan in a variety of climates and conditions so you are prepared for any weather challenge.
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References:
American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007; 39:377–390.
Maughan R. Fluid and CHO intake during exercise. In: Burke L, Deakin V. Clinical Sports Nutrition. 3rd ed., McGraw-Hill. 2006; 385–414.
Murray B. Fluid, electrolytes, and exercise. In: Dunford M, ed. Cardiovascular, and Wellness Nutritionists Dietetic Practice Group. Sports Nutrition — A Practice Manual for Professionals. 4th ed., American Dietetic Association. 2006; 94–115.
Topics:
Hydration, Endurance, Performance
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